October 2020 Super Food - Butternut Squash

For the month of October, let's learn about the benefits of Butternut Squash:

  • Butternut squash is a delicious vegetable that can be used in numerous dishes. It is considered a winter squash and has a sweet nutty flavor, similar to pumpkin. Butternut squash grows on a vine and is a vegetable that can be roasted, sautéed, toasted, pureed for soups or mashed to be used in casseroles, breads, muffins and pies.
  • Butternut squash contains a massive amount of vitamin A, the source of the incredible antioxidants beta-carotene, alpha-carotene and beta-cryptoxanthin, which are linked to a reduction in inflammation. Butternut squash also contains Vitamin C, which is also helpful in physical performance and energy levels.
  • Nutrition facts: In 1 cup cubed/baked butternut squash you will receive 82 calories, 21 grams carbohydrates, 2 grams of protein, 582 mg of potassium, and 2 grams of fiber.


Curried Butternut Squash & Apple Soup

Serves 6 (serving size is 1 ½ cups)

Nutritional Information: Calories: 234kcal | Carbohydrates: 35g | Protein: 5g | Fiber: 7g | Sugar: 12g | Fat: 10g | Sodium: 473mg

IngredientsCurried Butternut Squash Soup

  • 1 Tbsp. unsalted butter
  • 1 Tbsp. olive oil
  • 2 cups chopped sweet onion (~1 medium onion)
  • ½ cup chopped celery (~2 stalks)
  • ½ cup chopped carrots (~3 medium carrots)
  • 1 Tbsp. curry powder
  • 3 pounds of butternut squash, peeled, seeded and chopped (7 to 8 cups)
  • 1 ¼ tsp. kosher salt
  • 1 tsp. black pepper
  • 2 cups finely chopped golden delicious apple (~1 large, divided)
  • 2 cups unsalted chicken stock
  • 2 cups water
  • 6 Tbsp. crème fraiche


  1. Melt butter with olive oil in a large pot over medium heat. Add onion, celery and carrots and stir to coat. Cook, stirring occasionally, until vegetables are tender, 8-10 minutes. Add curry powder; stir vegetables to coat thoroughly.
  2. Add squash, salt, pepper and ½ cups of the chopped apple to pot and stir to coat. Stir in chicken stock and water and bring to a boil over medium-high heat. Reduce heat to low, cover and cook, stirring occasionally, until butternut squash is soft when pierces with a fork (~20-25 minutes).
  3. Remove from heat and using an emulsion blender process until smooth or you can divide into 2 batches and use a regular blender and process until smooth. Return soup to pot and reheat if needed. Serve with crème fraiche and garnish with remaining ½ cup chopped apple.

Roasted Brussels Sprout & Butternut Squash Salad

Serving Size 4 ( 1 ¼ cup each)

Nutritional Information: Calories: 234kcal | Carbohydrates: 39g | Protein: 6g | Fiber: 9g | Sugar: 16g | Fat: 8g | Sodium: 326mg


  • 4 ½ cups cubed butternut squash (3/4 in thick) Brussels and Butternut Squash Salad
  • 3 medium shallots, quartered
  • 1 ½ tsp. olive oil, divided
  • 1 pound fresh Brussels sprouts, halved lengthwise of cut into quarters if very large
  • ½ tsp. salt, divided
  • 1 Tbsp. plus 1 ½ tsp. sherry vinegar
  • 1 Tbsp. tahini
  • 1 tsp. pure maple syrup
  • 1 tsp. finely chopped fresh rosemary
  • ½ tsp. ground pepper
  • 1/3 cup dried cranberries
  • 1/3 cup chopped toasted pecans or walnuts


  1. Preheat oven to 425 degree F. Combine squash, shallows and ½ teaspoons oil on a large rimmed baking sheet; toss to coat well. Roast until almost tender and starting to brown, about 20 minutes.
  2. Meanwhile, combine Brussels sprouts, 1 ½ teaspoons oil and ¼ teaspoons salt in a bowl; toss to coat well.
  3. Remove the baking sheet from the over; add the Brussels sprouts to the squash mixture and spread the vegetables in an even layer. Continue roasting until all the vegetables are tender and browned, about 20 minutes.
  4. Meanwhile, whisk vinegar, tahini, maple syrup, rosemary, pepper and the remaining 1 ½ teaspoons oil and ¼-teaspoon salt in a small bowl.
  5. Transfer the roasted vegetables to a large bowl. Add cranberries and the dressing; toss to coat. If desired, sprinkle with nuts. Serve immediately, or let stand at room temperature for up to 4 hours. This salad may also be stored in an airtight container in the refrigerator for up to 2 days. Let stand at room temperature for 30 minutes before serving.