See what I did there? Fall in love with butternut squash… It’s a fall food… (ok – I admit I’m not all that great at making jokes and have a pretty dry sense of humor). I digress…
Part of the pumpkin family, butternut squash is identified by its large pear-shape and golden-yellow pumpkin color. It’s also one of my favourite fall vegetables – its readily available in super markets from September until the middle of December and they store well for many weeks in a humid-free, well ventilated place at room temperature.
5 Health Benefits of Butternut Squash
- Vitamin Powerhouse: Butternut squash packs a boatload of vitamins such as vitamin A, B-complex vitamins (folates, riboflavin, niacin, vitamin B-6, thiamin and pantothenic acid. It actually has MORE vitamin A than that of a pumpkin! Vitamin A is a powerful natural anti-oxidant required by the body for maintaining the integrity of skin and mucus membranes. Some research studies suggest that natural foods richin vitamin A help to prtect the body against lung and oral cavity cancers. One cup of baked squash offers 145 percent of your daily recommended vitamin A!
- Natural poly-phenolic flavonoid compounds: Butternut squash is chock full of natural poly-phenolic flavonoid compounds like ? and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and offer the same protective functions of vitamin A on the body.
- High in Potassium: Butternut squash provides significant amounts of potassium which is important for muscle contractions (exhaustion of the sodium- potassium pump is the major cause of muscle fatigue during exercise) and is the driving force behind secondary transport mechanisms that allow cells to do their primary functions.
- Similar mineral profile as that in a pumpkin: Butternut squash offers up iron, zinc, copper, calcium and phosphorus in abundance.
- Low in fat: Butternut squash is overall low in fat but has a healthy amount of anti-inflammatory omega-3 fats.
Besides being AMAZING in the nutrition department, butternut squash is also incredibly yummy to eat! Because pumpkin is so last fall, here are 5 awesome recipes that will further help you fall in love with butternut squash (if you haven’t already).
5 Awesome Butternut Squash Recipes
- Butternut Squash Fries – My Fussy Eater
- Creamy Butternut Squash Pasta – Two Peas and their Pod
- Orange Glazed Brussls Sprouts & Butternut Squash – Heart Beet Kitchen
- Garlic Roasted Butternut Squash: – Rasa Malaysia
- And my personal favourite….
- 3 cups butternut squash peeled, seeded, and cubed
- 1 large apple peeled and quartered
- 1/3 cup onion chopped
- 1 Tbs minced garlic
- 1/4 cup flour
- 1/4 teas thyme
- 1/8 teas salt
- 1 1/4 cup veggie broth
Steam the squash and apple until soft.
While your squash is steaming, sauté the onion and garlic until the onion is clear.
Add remaining ingredients to blender and blend for 3 or 4 minutes, or until the mixture thickens.
Add quash, apple and onion to the blender.
Blend until smooth, less than one minute.
Serve and enjoy!
- Butternut squash is sweet, tender, soft and so easy to cook with!
Question: When was the last time you had this nutritional powerhouse?