22 Delicious Butternut Squash recipes that will have you asking the question, “Butternut Squash, where have you been all of my life?”
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Butternut Squash is a type of winter squash that grows on long trailing vines. Because it has a sweet, nutty taste with yellow skin and orange fleshy pulp (similar to that of a pumpkin) it is commonly known in other parts of the world as butternut pumpkin. When ripe, it turns increasingly deep orange and becomes sweeter and richer. Although a fruit, butternut squash is used as a vegetable that can be roasted, toasted, pureed for soups, or mashed and used in casseroles, bread, and muffins. Its seeds are edible, either raw or roasted and the skin is also edible and softens when roasted – from Wikipedia.
Before we dive into these amazing butternut squash recipes, let’s look at a few health benefits of Butternut squash:
Butternut squash composes of many vital poly-phenolic antioxidants and vitamins. As in other Cucurbitaceae members, butternut too has very low calories; 100 g provides just 45 calories. It contains no saturated fats or cholesterol; however, is a rich source of dietary fiber and phytonutrients. Squash is one of the common vegetables that often recommended by dieticians in the cholesterol controlling and weight reduction programs.
It has more vitamin A than that of pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the Cucurbitaceae family with the highest levels of vitamin-A, constituting about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus. It is also an essential vitamin for optimum eye-sight. Research studies suggest that natural foods rich in vitamin A, help the body protected against lung and oral cavity cancers.
Furthermore, butternut squash has plenty of natural polyphenolic flavonoid compounds like a and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert into vitamin A inside the body and deliver the same protective functions of vitamin A in the body. It is rich in the B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It has a similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.
Butternut squash seeds are a good source of dietary fiber and mono-unsaturated fatty acids that benefit for heart health. In addition, they are rich in protein, minerals, and numerous health-benefiting vitamins. The seeds are an excellent source of health promoting amino acid, tryptophan. Tryptophan converts to health benefiting GABA neurochemical in the human brain. Source: Nutrition and You.
In today’s post, we are highlighting 22 amazingly delicious butternut squash recipes.
Did you know that you can also grill butternut squash? Yep! It’s true 🙂
Looking for more great ideas?
Check out these great post:
- 13 Health Benefits of Pumpkin According to Science (+8 Pumpkin Recipes) by Jens Reviews
- Pumpkins and Pumpkin Juice: The Best Option For The Most Healthy Benefits
- The Ultimate Guide on Cooking Spaghetti Squash: For Beginners (And 10 Best Spaghetti Squash Recipes)
Have fun trying all of these fabulous butternut squash recipes – at your fingertips!