- Food and Cooking
Yummy Butternut Squash - Easy Baked, Mashed or Fried Recipes
Super-Healthy Benefits of Butternut Squash
Butternut squash is the queen bee of winter squash. You can bake it, boil it, mash it, even stir fry it. It's the gateway squash, the squash for people who aren't so sure they like squash.
It is a good source of fibre, vitamin C, manganese, magnesium, and potassium. . Winter squash, butternut, acorn squash and pumpkins are all in the same family. High in fiber, nutrient dense and about 63 calories a serving with no fat, the squash family can be enjoyed often.
Winter squash, unlike its summer equivalent, can be harvested very late into the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from our food ranking system as an excellent source of votamin A (in the form of beta-carotene). In addition, winter squash emerged as a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid.
Weight Watcher Butternut Squash French Fries
These fresh, crispy, slightly sweet butternut squash french fries are delicious and very easy to make. Healthy french fries — a dream come true!
This is all you need:
- 1 whole butternut squash
- 1 tablespoon Kosher salt
- Non-stick cooking spray
- Preheat oven to 425 degrees.
- Cut butternut squash in half first, and then peel it and remove all seeds.
- Then, slice it up into french fry like shapes. Just make sure the slices aren’t too thick, as this will prevent them from getting crispy.
- Spray a backing sheet with non-stick cooking spray.
- Then, take a large bowl, throw in the french fries and toss with some non-stick cooking spray, until all fries are evenly coated.
- Do the same thing with the kosher salt. Make sure all your fries are well coated with the salt.
- Now, spread out your fries evenly on the baking sheet. Make sure no fries are on top of each other as this would prevent even cooking.
- Place in oven and bake for about 40 -45 minutes, flipping the fries over once, halfway through.
- Fries are done when the edges start to turn golden brown and the fries are looking good and crispy. Enjoy!
*TIP: Because all butternut squashes are not created equal, I suggest weighing your french fries first, before you cook them, in order to determine how many servings will be in your entire recipe.
Serving size = 5 oz of squash (uncooked)
Each serving = 1 Weight Watchers Point
Mash Potatoes By Vocalcoach Using Butternt Squash
Ingredients You Will Need:
- 1 whole butternut squash
- a pinch of sea salt
- powdered cinnamon
- sugar or stevia to taste
- and as much butter as your waistline can stand.
- Cut butternut squash in half first,length-wise.
- and then peel it and remove all seeds.
- Cut it into medium size squares for faster cooking.
- Boil until very tender for mashing.
- Drain off water and pour squash into a serving bowl.
- Using a fork (or hand masher) mash squash lightley, adding butter to the mixture. Sprinkle a pinch of salt (I personally avoid salt and it is still delicious), ground cinnamon and sugar or stevia. Mix very lightley, serve and enjoy. Adding raisens is delightful.
Healthy Butternut Squash
Healthy Reasons to Eat Your Squash
Butternut squash provides the following Health Benefits:
- Helps to decrease your blood pressure providing 500 mg. of potassium in just one cup.
- Vitamin C is linked to healthier skin and butternut squash will give you almost half of your daily dose.
- Reduces inflammation because of its high antioxidant content cryptoaxanthin.
- Helps keep bones strong It's filled with minerals and vitamin C to help absorb calcium and helps with mineral density in the spine.
- Supports your gut with healthy bacteria.
- Boosts immune function.
- Loaded with vitamin A it improves eyesight.
Easy Bake Butternut Squash
This butternut squash recipe is easy and flavorful. Here's all you need for this mouth-watering recipe.
- 2 small butternut squash
- melted butter
- cinnamon sugar
1. Brush a jelly-roll pan with butter and heat oven to 350°.
2. Carefully cut each squash in half lengthwise and scoop out seeds and soft fibers with a spoon.
3. Brush the inside of each squash with butter; sprinkle with cinnamon sugar.
4. Place squash halves, seasoned cut side down, in the prepared pan. Add about 1/2 cup water to the pan.
5. Bake for 1 hour to 1 hour and 20 minutes, or until the squash is tender. Serve halves immediately or scoop the squash out into a serving dish and discard the skin.
About Butternut Squash
Butternut squash (Cucurbita moshata), also known in Australia and New Zealand as Butternut pumpkin, is a type of winter squash. It has a sweet, nutty taste similar to that of a pumpkin. It has yellow skin and orange fleshy pulp. When ripe, it turns increasingly deep orange, and becomes sweeter and richer. It grows on a vine. The most popular variety, the Waltham Butternut, originated in Stow,Massachusettes, on what is now the Butternut Farm Golf Club.
Butternut squash is a fruit that can be roasted and toasted and also be pureed (to make a soup) or mashed into soups, casseroles, breads, and muffins.
In Australia it is regarded as a pumpkin, and used interchangeably with other types of pumpkin.
Butternut Squash Takes a Bow for Health
- Phytonutrients that Promote Optimal Health
Although not as potent as root vegetables like burdock, garlic oronion, winter squash have been found to have anti-cancer type effects. Phytonutrient research on squash is still limited, but some lab studies have shown vegetable juices obtained from squash to be equal to juices made from leeks, pumpkin, and radish in their ability to prevent cellmutations (cancer-like changes).
- Supports Men's Health
In research studies, extracts from squash have also been found to help reduce of a symptoms condition occurring in men called benign prostatic hypertrophy ,or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function .Particularly in combination with other phytonutrient-containing foods,squash may be helpful in reducing BPH symptoms.
- Promotes Lung Health
Consuming foods rich inbeta-cryptoxanthin, an orange-red carotenoid found in highest amounts in pumpkin, corn, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 60,000 adults in China and found that those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk.
When current smokers were evaluated, those who were also in the group consuming the mostcryptoxanthin-rich foods, were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protectivefoods..
Additionally, if you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-richfoods, such as winter squash, part of your healthy way of eating may save your life, suggests research conducted at KansasStateUniversity.
While studying the relationship between vitamin A, lunginflammation, and emphysema, Richard Baybutt, associate professor of nutrition at KansasState, made a surprising discovery: a commoncarcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin Adeficiency.
Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.
Help Fight Colon Cancer - Eat Your Squash
Studies have also shown that a good intake of beta-carotene helps to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.
Another consideration, beta-carotene's anti-inflammatory effects may help to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis, which all involve inflammation.
The folate found in winter squash may help to prevent certain birth defects if taken by women before and duringpregnancy. Folate is also needed by the body to break down a dangerous metabolic by product called homocysteine ,which can directly damage blood vessel walls. Since high levels of homocysteine are associated with an increased risk for heart attack and stroke, getting plenty of folate in the diet is a good idea. Folate has also been shown to help protect colon cells from the effects of cancer-causing chemicals. In fact, diets high in folate-rich foods are associated with a significantly reduced risk of colon cancer,especially in people who have a history of alcohol use.
Potassium found in winter squash may help to lower blood pressure, and the vitamin C may be able to reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthristis as well as prevent the progression of conditions like atherosclerosis and diabetic heartdisease. Squash is high in fiber to help in fighting Heart Disease and Colon Cancer.
I hope this information on Butternut Squash and other winter squash has provided you with a desire to eat more of this healthy food.
I wish you the best of health and a long life of joy.