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.
Recipes
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
Ingredients
- 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
Instructions
- 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.
- 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).
- 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
Ingredients
-
4 ½ cups cubed butternut squash (3/4 in thick)
- 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
Instructions
- 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.
- Meanwhile, combine Brussels sprouts, 1 ½ teaspoons oil and ¼ teaspoons salt in a bowl; toss to coat well.
- 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.
- Meanwhile, whisk vinegar, tahini, maple syrup, rosemary, pepper and the remaining 1 ½ teaspoons oil and ¼-teaspoon salt in a small bowl.
- 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.