Good for you food of the week: butternut squash

Photo: MorgueFile

The good for you food of the week is butternut squash, which is a variety of winter squash. Now that the air has grown cold and damp, you may see various types of squash as decorations, but don’t forget that they’re good to eat, too. Now, now ... before you make that face, you should know that butternut squash is packed with nutrients and low in calories, making it a wonderful addition to your diet.

Butternut squash is rich in vitamin A. One cup contains more than a day’s recommended serving. You’ll also get vitamin C, potassium, folate, dietary fiber, manganese, copper, some omega-3 fatty acids, and some B vitamins, all for about 80 calories. That's butternut squash in the foreground of the picture, with the pale peachy skin. Next to it is spaghetti squash, which we'll discuss another time.

Winter squash, unlike zucchini and other summer squash, have thicker skins. This gives them a long storage life. So if you want to use one to decorate for a while before cooking it up, that’s OK. However, they are at their peak in October and November. Just be sure that the rind is dull, not glossy, and doesn’t show any signs of mold or decay. The rind should be hard and the squash should feel heavy for its size. (They are mostly water.) Be sure to wash the rind before you cut it. Once you cut a squash, you can store it covered in plastic wrap or in a container in the refrigerator, but use it within a day or two. It can be frozen after peeling it and cutting it into pieces. Another benefit is that butternut and other varieties of squash are not terribly expensive, and if you buy one large enough, you can get enough for several recipes and freeze what you’re not going to use right away. Can’t beat that.

Butternut squash is versatile. It goes well with sweet or savory flavors. It’s a great addition to soups and stews. If you’re afraid your kids (or spouse) won’t eat it, simmer it until it’s soft and then use an immersion blender. (The Boise Healthy Living Examiner tried this when adding it to tortilla soup and her kids never knew the difference. Shhh!) An easy way to enjoy butternut squash is to cut it into chunks and roast it in the oven, then season to taste. You can go simple with butter, salt, and pepper. Or if you like it sweet, try a little brown sugar or maple syrup and cinnamon or nutmeg. Or make it savory with olive oil, sage and Parmesan cheese. It’s an especially nice complement to a pork roast. It’s a great addition to risotto. You can even make oven fries, just like you would for sweet or regular potatoes.

A lot of people hear that word “squash” and just go weak in the knees, but if you haven’t tried it in a while, do so. You might just be surprised at how affordable and delicious it is, and you’ll be doing something good for your body.

Do you like butternut squash?

What’s your favorite way to enjoy butternut squash?

Read all of the good for you food of the week articles.

For more info: From soup to lasagna, even cake, check out this variety of butternut squash recipes