Six Ways to Use Butternut Squash

Butternut squash is not only delicious but also provides a host of health benefits. This versatile winter squash is an excellent source of vitamins and minerals, including vitamins A, C, potassium, and magnesium. It is also a good source of dietary fibre, which can help promote healthy digestion and regular bowel movements.

Butternut squash is also rich in antioxidants, which can help protect the body against damage from harmful free radicals. These antioxidants, such as beta-carotene, have been linked to a reduced risk of certain cancers and heart disease.

In addition, the high levels of Vitamin A found in butternut squash can help improve eyesight and support the immune system. Vitamin C and potassium can help in maintaining healthy skin and blood pressure.

Eating butternut squash can also be beneficial for weight management as it is low in calories and high in fibre, so it can help you feel full longer.

Incorporating butternut squash into your diet can be an easy and delicious way to boost your nutrient intake and support your overall health. It's a great ingredient to include in your meal planning to ensure that you're getting the essential vitamins and minerals you need to stay healthy.

Six ways to use butternut squash:

Roast It: 

Roasting butternut squash is a simple and delicious way to prepare this versatile vegetable.

• Cut the squash in half lengthwise, scoop out the seeds and stringy flesh with a spoon, and cut the squash into 1-inch cubes.
• Place the cubes on a baking sheet lined with parchment paper, toss with olive oil, salt, and pepper, and roast in the oven for 30-35 minutes at 375 degrees F.
• Toss halfway through roasting for even cooking.
• Serve as a side dish or add to salads, soups, or pasta dishes.
• Add herbs or spices like thyme, rosemary, cumin, or cinnamon to the squash before roasting for an added flavour.

Make a soup: 

Making butternut squash soup is a simple and comforting dish that can be enjoyed any time of the year. 

• Peel, seed, and chop a medium-sized butternut squash into 1-inch cubes.
• In a large pot, sauté a diced onion and a minced garlic clove in butter or oil until softened.
• Add the butternut squash cubes and a quart of chicken or vegetable stock.
• Bring the mixture to a boil, then reduce the heat and simmer for about 20 minutes or until the squash is tender.
• Use an immersion blender or transfer the soup to a high-speed blender and puree until smooth.
• Season with salt and pepper to taste.
• Add other ingredients, such as grated ginger, nutmeg, or cumin, diced carrots, celery, potato, or cooked bacon or sausage for added flavor.

Mash It: 

Mashed butternut squash is a delicious and healthy alternative to traditional mashed potatoes. 

• To make butternut squash, first preheat the oven to 375 degrees F.
• Cut a medium-sized butternut squash in half lengthwise and scoop out the seeds and stringy flesh with a spoon.
• Place the squash halves cut-side down on a baking sheet lined with parchment paper and roast for about 30-40 minutes, or until the flesh is tender and easily pierced with a fork.
• Once it cools down, scoop out the flesh from the skin and mash it with a fork or potato masher.
• For a smoother texture, use a food processor or immersion blender.
• Add butter, cream, and seasonings to taste, such as salt, pepper, nutmeg, and cinnamon.
• For added flavour, add other ingredients such as maple syrup, brown sugar, or herbs.

Use as a topping: 

Butternut squash can be a tasty and healthy topping for various dishes.

• One way to prepare butternut squash is to peel, seed, and chop it into small cubes.
• In a pan, sauté the cubes with olive oil, salt, pepper, and your choice of seasonings such as garlic, thyme, or rosemary. Cook until the squash is tender and lightly browned.
• Another way to prepare butternut squash is to roast it. Cut the squash into thin slices, toss with olive oil and seasonings, and roast at 375 degrees F for about 20-25 minutes or until tender and lightly caramelized.
• Once prepared, butternut squash can be used as a topping for pizzas, pasta, sandwiches, or salads.
• It can also be used as a topping for a bowl of grains or legumes.

Add to risotto: 

Butternut squash is an excellent addition to risotto, adding flavour and nutrition to the dish.

• To make butternut squash risotto, start by peeling, seeding, and chopping a medium-sized butternut squash into small cubes.
• In a pan, sauté the cubes with butter or oil and seasonings such as garlic, thyme, or rosemary until tender.
• In a separate pan, prepare the risotto by sautéing diced onions or shallots in butter or oil, then gradually adding Arborio rice and stirring in chicken or vegetable broth.
• Once the risotto is cooked, fold in the cooked butternut squash cubes and grated Parmesan cheese.
• The squash will add a subtle sweetness and a creamy texture to the risotto and bring more depth of flavour to the dish.
• You can also add other ingredients like sage or nutmeg to complement the flavours of butternut squash

Grill it: 

Grilling butternut squash is a great way to add a smoky, charred flavour to this versatile vegetable.

• To make grilled butternut squash, start by peeling, seeding, and chopping the butternut squash into 1/2-inch thick slices.
• Toss the slices with olive oil, salt, pepper, and your preferred seasonings, such as cumin, chilli powder, or paprika.
• Preheat your grill to medium-high heat and place the butternut squash slices on the grill.
• Cook for about 3-4 minutes per side or until tender and slightly charred.
• For added flavour, grill the butternut squash in a foil packet with butter, herbs, or spices.
• Once cooked, you can serve the grilled butternut squash as a side dish or use it in salads, sandwiches, or as a topping for pizza.
• You can also mix it with other grilled vegetables or meats.
• Grilled butternut squash is also great to add to pasta dishes or soups.
• Make sure to check for doneness and avoid over-cooking, as it will lose its texture and become mushy.

Overall, butternut squash is delicious and a great addition to any diet due to its numerous health benefits. Incorporating this winter squash into your meals can be an easy and delicious way to boost your nutrient intake and support your overall health.

I'd love to hear how you incorporate butternut squash into your meals. Please drop me a note in the comments below.

Reference:

https://www.healthline.com/nutrition/butternut-squash