While butternut squash doesn’t really have a season here in Southern California, fall is definitely a time when it’s more abundant. Fall (Autumn for the UK readers) seems to be squash season period which is great news if you’re like me and LOVE squash. Now, I haven’t always loved squash but it’s definitely something I really enjoy eating now. Especially love butternut winter squash as an alternative to potato fries.
Butternut Squash is a powerhouse of nutrition though whilst remaining pretty low in calories. Butternut squash is a great source of Vitamin A (beta carotene) and 1 cup of butternut squash can provide over 100% of the RDA for both men and women, and we know that Vitamin A is great for immune function which is important at Winter time as it’s cold and flu season! No wonder pumpkin soup (also high in Vitamin A) is readily available this time of year! It’s also a good source of potassium, magnesium and vitamin C. Honestly it’s just a nutrient dense food, which means you should be eating it.
1 cup of butternut squash has around 65 calories, with 3g of fiber and 2g of protein. As I said it contains all your vitamin A for the day, 50% of your vitamin C, 5% iron, 10% of your B vitamins and 6% of calcium. Yes calcium is available in other forms than milk. Butternut squash are honestly a superfood, and don’t throw away the seeds either, they are rich in protein, and healthy fats whilst providing zinc and other nutrients.
Dry Baked Butternut Squash
One way I like butternut squash is raw grated on salads, but I also like it cooked, specifically baked or ‘dry roasted’. These make a great alternative to roast potatoes or potato wedges, and they have that slightly nutty and sweet flavor that kind of crossed a potato with a sweet potato and nuts. Awesome.
- Preheat oven to 400°
- Peel your butternut squash, cut in half and remove the innards. Set aside seeds for roasting later if desired.
- Cut squash into 1″ cubes (you can add seasoning here if desired)
- Place on lightly greased baking tray (the squash will stick to the tray if not greased an alternative is to use a baking rack)
- Cook for 30 minutes until golden on outside and smushy on the inside
Are you meat free on Mondays?