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.
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.
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.
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 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.
What does butternut squash do to the body? ›
Fast facts about butternut squash
It is a good source of fiber, potassium, and several other key nutrients. The nutritional content of squash makes it beneficial for digestion, blood pressure, and for healthy skin and hair, among others. Squash can enhance or form the basis of a range of sweet and savory dishes.
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.
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.
Is butternut squash high in sugar? ›
As for nutrition, a cup of cooked cubed butternut squash has just 80 calories, 22 grams of carbs, and 4 grams of sugars, and supplies an impressive array of nutrients.
Which is healthier acorn or butternut squash? ›
Calorie-wise, one cup of cubed, baked butternut squash is about 82 calories, while the same amount of acorn squash is about 115 calories. As far as nutrients and vitamins go, though, they're about the same. They both have high levels of potassium, vitamin A, vitamin C, calcium, magnesium, and fiber.
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? ›
Sweet potatoes (along with carrots and winter squash such as butternut and pumpkin) are all rich in beta-carotene, which is a natural anti-inflammatory nutrients your body loves! Beta carotene converts to Vitamin A in the body, directly in the liver.
Is butternut squash a bad carb? ›
Butternut squash makes a great addition to many sweet and savory dishes. It is a potent source of vitamin A and other nutrients. Even though it is a high-carbohydrate food, it has a low glycemic index, making it a smart addition to most eating patterns.
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 squash or zucchini? ›
Is yellow squash as nutritious as zucchini? The two are very similar in terms of their nutrition content and health perks. For example, both are about 95% water, making them low in both calories and carbs, and are decent sources of vitamins A and C, potassium, and fiber.
Can you eat butternut squash on a low carb diet? ›
Is Butternut Squash Low in Carbs? Butternut squash when compared to something like sweet potato is very low in carbs. The net carbs per 100 grams of butternut squash is only 10 grams! Nutrition information for winter squash recipes vary based on the specific squash used.
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.
Is butternut squash higher in carbs than potatoes? ›
Butternut squash is often thought to be a starchy vegetable but you can see that it's not quite as high in starch as a potato. This makes butternut squash a great option for those on a lower carb diet who still want to get the flavor of a starchier root vegetable.
What is healthier, sweet potatoes or butternut squash? ›
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.
