A star among stellar winter produce, butternut squash packs many nutritious points and shines in a variety of dishes — from soups to casseroles to salads to vegetarian mains.
HISTORY
Squash originated in the New World and are members of the genus Cucurbita, which also includes cucumbers and some melons. Squash is also one of the famed “Three Sisters” – along with beans and corn – grown together by Native Americans. Those indigenous to the Americas believed the three crops sustained physical and spiritual life, according to an article in the U.S. Department of Agriculture’s library that focuses on Native voices in explaining the significance of maize, beans, and squash.
Indigenous farmers planted corn first. Its tall stalks became scaffolding for beans, which were sown next. The beans absorbed nitrogen from the air, which the soil drew out and used to feed the other plants. The broad squash leaves shaded the ground, helping the soil to retain moisture.
Butternut squash is a cross between a pumpkin, gooseneck and other varieties and was developed as a hybrid later.
NUTRITION
All squash is lower in calories and light in carbohydrates. Butternut squash is 88% water and just 11% carbohydrates. It’s high in fiber, vitamin A and vitamin C.
One cup of cooked butternut squash has about 80 calories, more than 6 grams of fiber (soluble and insoluble), four times the RDA for vitamin A plus half the RDA for vitamin C.
Fiber aids in digestion and supports gut health. Vitamin C is a powerful antioxidant that the body uses in many ways, including wound healing, the immune system, and absorption of iron. Vitamin A, also an antioxidant, benefits eye health and the immune system.
One cup of cooked butternut has about 500 mg of potassium, which supports heart health by helping to manage blood pressure.
MAKING THE MOST OF BUTTERNUT SQUASH
Butternut squash is incredibly versatile. It can be cooked in the microwave, boiled or roasted. Roast butternut squash to emphasize its savory notes while also bringing out its sweet side. Then, eat it as a side or add it to salads. Roasted halves are a great vessel for hearty grain combos for a vegetarian main dish.
Puree it and serve as an alternative to mashed potatoes. Blended with broth and aromatics, it makes a velvety soup.
Warm spices such as cinnamon, cayenne, ginger, paprika and chili powder pair well with butternut squash.
The seeds, raw or roasted, are edible. Most recipes call for peeling butternut squash, but the skin can be eaten.
Choose butternut squash that are heavy for their size, still have their stem, are firm and free of blemishes. Store butternut squash at room temperature in a well-ventilated area. Squash can stay fresh up to three months or even longer.
