Photo credit: Veronique
Last week we featured a post about different kinds of fall and winter squash. This week we would like to highlight one in particular from that list, one of the most popular and versatile varieties mentioned: butternut squash!
Butternut squash, with its bright orange flesh full of carotenoids (a group of antioxidants), is an excellent source of Vitamin A–about 148% of your daily recommended intake for only half a cup! It’s also high in Vitamin C, fiber, manganese, potassium, magnesium, and the anti-inflammatory omega-3 fatty acids. Plus its sweet, smooth, slightly nutty flavor makes it a winner for the tastebuds!
The tastiest butternut squash will feel heavy for its size and have a matte skin rather than a glossy skin. (A glossy skin is a sign of having been picked too early, and the flesh likely won’t be as sweet as a full-grown squash.) The squash can be stored in a cool, dry place for up to three months, while cut squash can stay fresh for about a week in the refrigerator if well wrapped. For a gourd with the most flesh, choose one with a long, thick neck. For slightly more beta-carotene content, pick one with skin more orange-colored than the rest.
Butternut squash can be prepared in many ways through roasting, toasting, puréeing, grilling, stuffing, or adding to casseroles or baked goods. In South African cuisine, butternut squash is commonly used in soups or grilled whole and seasoned with spices like nutmeg or cinnamon. Another common method is roasting, simply by cutting the squash in half lengthwise, lightly brushing with oil, and placing cut side down onto a baking sheet to bake for about 45 minutes. The seeds can also even be roasted like pumpkin seeds.
Here’s a favorite way to enjoy butternut squash that even the littlest members of the family can eat! Smooth, creamy, easy Butternut Squash Soup!
2 Tablespoons olive oil
1 small onion, chopped
1 stalk celery, chopped
1 medium carrot, chopped
1-2 medium potatoes, cubed
1 medium butternut squash, peeled, seeded, and cubed
1 (32 fl oz) container vegetable stock
Salt and pepper to taste
1. Heat the oil in a large pot and cook the onion, celery, carrot, potatoes, and squash for about 5 minutes or until lightly browned.
2. Pour in just enough vegetable stock to fully cover the vegetables, and bring to a boil. Then reduce heat to low, cover pot, and simmer for 40 minutes or until all vegetables are tender.
3. Pour soup from pot into a blender and blend until smooth. Return to pot, then add as much of the leftover vegetable stock as needed to reach the desired consistency and heat through. Season with salt and pepper and enjoy!
What’s your favorite way to cook butternut squash? Share your tips in the comments below!
Written by: Lauren Mesaros