Get the most out of butternut squash with these healthy recipes
06/02/2021 / By Leslie Locklear / Comments
Get the most out of butternut squash with these healthy recipes

Butternut squash is a variety of winter squash that grows during summer and is native to Central and South America. The squash is filled with important nutrients and can be enjoyed through a lot of recipes.

This fruit is rich in minerals, such as potassium, magnesium, calcium, copper and phosphorus. Its potassium content is more than that in a banana. In addition to the minerals, butternut squash is also a good source of vitamins A, C and E, as well as B vitamins such as thiamine, niacin, pyridoxine and folate. Moreover, it also contains carbohydrates, fiber and protein.

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The squash is linked with helping reduce your risk of cancer, heart disease and cognitive decline. And with its fiber and low-calorie content, you can integrate it into your diet if you’re trying to lose weight.

Moreover, one study revealed that even the squash’s seeds and skins — which are commonly neglected when eating the fruit — are good sources of antioxidant compounds such as polyphenols. The study also stated that squash seeds contain a protein called hydrolysate, which has antihypertensive properties.

Healthy butternut squash recipes

So if you want to experience the health benefits associated with butternut squash, here are a couple of recipes you can try.

Butternut squash and apple bake

This delicious recipe is great if you want to enjoy the benefits of both butternut squash and apple for breakfast.

Ingredients for 4 servings

  • 2 large apples, such as Golden or Fuji
  • 1 medium butternut squash
  • 2 teaspoons extra-virgin olive oil or avocado oil
  • 1 tablespoon ground cinnamon
  • 1 teaspoon ground allspice
  • ½ teaspoon ground ginger
  • Sea salt
  • ¼ cup slivered almonds or chopped pecans (optional)

Directions:

  1. Cut the apples into cubes, preferably one to two inches in size. Also, the butternut squash must be peeled, seeded and cut into cubes. The cubed squash must be enough to fill four cups.
  2. Preheat the oven to 375 F.
  3. Combine the apples, squash, oil, cinnamon, allspice and ginger in a medium baking dish. You may use your hands or a large spoon; just make sure that all ingredients are well-mixed.
  4. Using parchment paper, cover the ingredients in the baking dish. On top of the paper, use aluminum foil as another covering; make sure to seal the edges of the baking dish.
  5. Bake for 45 to 50 minutes until the squash becomes fork tender.
  6. After baking, remove the dish from the oven. Sprinkle sea salt for additional flavoring. Also, you may add nuts, chia seeds, slivered almonds, chopped pecans, or ground flaxseed to make it more delicious and for it to be healthier.

Not only is this food delicious, but it is a healthier way of eating butternut squash, especially with the addition of apples. Apples contain vitamins A and C, potassium, calcium, iron, carbohydrates, protein and iron.

Roasted butternut squash

The roasted butternut squash is another way of enjoying butternut squash, especially if you don’t have the ingredients needed for the first recipe.

Ingredients:

  • 1 butternut squash
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Salt and ground pepper

Directions:

  1. The squash must be peeled, seeded and cut into 1-inch cubes.
  2. Preheat your oven to 400 F.
  3. Mix the cubed butternut squash with olive oil, garlic, salt and black pepper in a large bowl.
  4. Arrange the mixed ingredients on a baking sheet.
  5. Bake the ingredients in the preheated oven for 25 to 30 minutes. The squash must be fork tender and light brown after baking.

These are just two of the many recipes you can do with butternut squash. Other recipes include roasted butternut squash soup, stuffed butternut squash with wild rice, one pan roasted harvest vegetables, butternut squash carbonara pasta, butternut squash quesadillas with kale and chicken, roasted butternut squash and cauliflower soup, fall harvest salad with butternut squash and creamy pumpkin hummus.

To learn more about other ways to cook with butternut squash’s many benefits, visit Ingredients.news.

Sources:

MindBodyGreen.com

Healthline.com

Shape.com

OnlineLibrary.Wiley.com

LiveScience.com

AllRecipes.com

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