Butternut Squash + Recipe

It seems that as soon as October rolls around, everyone is hit with pumpkin fever.  Now don't get me wrong, I enjoy pumpkin pie, pumpkin lattes, pumpkin bread, pumpkin ice cream and everything else pumpkin as much as the next person, but I prefer a different seasonal squash: the butternut.  Simply put, I adore butternut squash! 

 

Butternut squash is so versatile.  You can roast it, puree it for soups, or use it in breads and casseroles. It's also extremely healthy for you given its jammed packed with nutrients.  Butternut squash is one of the best sources for antioxidants such as Vitamins A, C and E.  Actually, just one serving (1 cup) of butternut squash has close to 3 times the recommended daily intake of Vitamin A!  It's also a good source of minerals like magnesium and potassium.  And let's not forget about that "F" word - fiber!  Butternut squash contains about 10% of the recommended daily intake in each serving, which helps keep you feeling full!  

To be honest, there is one thing about butternut squash that I do not like and that is prepping it!  The thick hard skin and its odd shape make it a pain in the you-know-what to handle! Here are a few tips I've acquired to help you stay safe (and sane) when preparing any winter squash:

1) To prevent slips, make sure your surface area is stable.  An easy trick is to place a damp cloth underneath your cutting board.

2) Trim away the ends first.  This gives you flat sides to prevent the squash from rolling on the cutting board.

3) Use a big, sharp knife to both cut and peel the squash.  A chef's knife with at least an 8in blade is best.  Peeling with a knife instead of a peeler is actually more efficient and safer - just be sure to tuck those fingers!

4) If all else fails, you can bake the squash first at 375 degrees with the peel on for about 10 minutes to soften it.

My favorite way to enjoy butternut squash?  Roasted, by far!  The roasting process creates a carmelization affect that makes the squash even sweeter!  After peeling and cutting the squash into bite sized cubes, toss them in a large bowl with 2 tbsp of extra virgin olive oil and 2 tbsp of balsamic vinegar.  Season with a couple of pinches of kosher salt.  Place in a foil-lined baking pan and put it in the oven at 425 degrees.  Cook for 30-40 minutes tossing half-way through.  Serve it just like that or if you want to jazz it up a little, toss it with some blue cheese! Ridiculously good!

Looking to make butternut squash part of the main course and not just a side dish?  Try this butternut squash stew recipe!  I made it the other day in the slow cooker  and it turned out awesome!  Super hearty and loaded with nutrition!

 

Butternut Squash and Beef Stew

slightly adapted from http://paleoleap.com

(serves 4)

Ingredients: 

1lb beef cubes for stewing;

1 butternut squash, peeled, de-seeded and diced
1 medium onion, diced
3 garlic cloves, minced
4 carrots, diced
6 oz mushrooms, sliced
6 oz spinach, chopped
1 cup chicken stock (I used vegetable stock, because that's what I had)
14 oz can diced tomatoes (I would recommend draining the can for a thicker stew)
2 tbsp chili powder
2 tsp paprika
1 tsp dried oregano
Salt and pepper to taste 

Instructions:

1. Add all the ingredients, except for the spinach and the mushrooms, into the slow cooker.

2. Mix together.  Set the slow cooker to low and cook for 5-7 hours until the meat is cooked fully and the squash is tender.  (It only took about 5 hours in my slow cooker.)
3. Add in the mushrooms about 45 minutes before the stew is done.
4. Add the spinach just before serving.

Do you have a favorite butternut squash recipe?  I'd love to hear it!

Healthfully Yours,

Meghan