You can eat the skin, so there’s no need to peel it. Simply halve it, scoop out the seeds and chop it into chunks, then roast it and add it to a warm winter salad or throw it into curries, stews or soups. You can also roast the seeds and eat them as a snack or sprinkled over a finished dish.
HOW TO PREPARE BUTTERNUT SQUASH
READ: Pumpkins and squashes
WHAT IS BUTTERNUT SQUASH?
Although we call squash a vegetable, it’s technically a fruit because we eat the part that contains the seeds. Squash is in the cucurbit plant family, which also includes courgettes.
The family of winter squashes is enormous. It includes pumpkins – traditionally carved at Halloween – and hundreds of other varieties too, ranging from small striped squashes the size of your hand to green, orange and even big blue ones that can sometimes weigh hundreds of kilos.
Winter squash are closely related to courgettes and summer squash; both produce beautiful and delicious edible flowers, but winter squash have a much harder skin and can withstand being stored over the colder months of the year.
WHEN IS BUTTERNUT SQUASH IN SEASON?
Butternut squash is in season from September to December, but it keeps well in storage so is readily available for much of the year.
HOW TO STORE BUTTERNUT SQUASH
Store butternut squash in a cool, dark place; but move to the refrigerator once cut into.
What are the health benefits?
Butternut squash is delicious and packed with vitamins. Choose firm squash that feel heavy for their size. You don't even need to remove the skin; just make sure you wash it well as it goes soft when cooking. Squash is packed with vitamin A, which helps us see in the dark! 80g or three heaped tablespoons of diced and cooked butternut squash can count towards your 5-a-day.
FAQs
Butternut squash is not only tasty, it's also a great source of vitamins A and C, both of which we need to keep our skin nice and healthy. 80g of cooked butternut squash can count towards your 5-a-day.
What makes butternut squash a superfood? ›
Butternut squash has a lot of powerful antioxidants, including vitamin C, vitamin E and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases.
What is the healthiest squash to eat? ›
1. Butternut Squash. One of the most popular varieties of squash, it can be use in so many ways. It's one of the most rich in Vitamin A, boasting about 100% of the recommended daily value per cup, in the antioxidant form of beta-carotene.
Is butternut squash a good or bad carb? ›
Butternut squash is a low-calorie food and is packed with nutrients. While it's higher in carbs than some other veggies, its low glycemic index (a ranking of how carbs affect blood sugar) still makes it a healthy choice for most people.
Is butternut squash good for your bowels? ›
Supports healthy digestion: The fiber in butternut squash helps maintain a healthy digestive system, preventing constipation and promoting regular bowel movements.
What happens to your body when you eat butternut squash every day? ›
Research shows that butternut squash can help reduce your risk of colorectal cancer, in particular. It can help your blood pressure. Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease.
Is butternut squash anti-inflammatory? ›
Butternut Squash: Butternut squash is a superb source of beta-carotene, vitamin C, and fiber, all of which can contribute to lower inflammation levels. Blend butternut squash into soups or roast it with a touch of cinnamon for a sweet and savory side dish.
Can you eat too much squash? ›
While the high beta-carotene content in squash can provide many benefits, studies also suggest that consuming too much of this compound can increase the risk of lung cancer. In addition, some types of prepared squash include high amounts of added sugar.
Which is healthier acorn or butternut squash? ›
Acorn squash: It has less vitamin A than butternut but provides even more fiber (9 grams per cup) and potassium (896 mg).
Is squash more nutritious than sweet potato? ›
To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.
It's supply and demand!" Hard squash used to be a seasonal commodity until imports from Central America commenced and allowed for year-round supply. Currently, Acorn, Spaghetti and Butternut squash are being packed in a broad area stretching from the southeast to the Midwest United States.
Is butternut squash good for losing weight? ›
One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice if you want to lose excess weight and body fat. It contains both insoluble and soluble fiber.
Does butternut squash spike insulin? ›
No, butternut squash does not spike insulin levels. It is a low glycemic index food, which means it is digested and absorbed slowly, resulting in a gradual and steady increase in blood sugar levels. This slow release of glucose into the bloodstream does not cause a significant spike in insulin levels.
What are the side effects of butternut squash? ›
In some people butternut can cause diarrhea. Diarrhea can increase the effects of warfarin and increase the risk of bleeding. If you take warfarin do not take excessive amounts of butternut.
Is butternut squash OK for kidneys? ›
Squash can be a good choice for many peritoneal and home hemodialysis patients when you may need to eat more potassium rich foods. Eating squash will not have an effect on forming kidney stones. The National Kidney Foundation wishes to thank its Council on Renal Nutrition (CRN) for the development of this fact sheet.
Is butternut squash good for your liver? ›
Butternut squash soup with beets, celery, and beta carotene reduces inflammation and supports liver health.
Why is butternut squash so good for you? ›
Butternut squash contains considerable amounts of fiber, which can help you keep a healthy weight and regulate bowel movements. It's known to help prevent colorectal cancer while the beta-carotene in butternut squash can also improve eye health.
Is butternut squash healthier than sweet potatoes? ›
To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.
Does butternut squash have the same health benefits as pumpkin? ›
Butternut squash contains slightly more vitamin A and C compared to pumpkin and twice as much iron. It's also a good source of magnesium, vitamin E and potassium.
