Butternut Squash Season:
Butternut squash is one of the winter squashes, and is at its harvesting peak in October and November. Butternut squash can be stored and enjoyed throughout the colder months.
Nutritional Notes:
Butternut squash is full of what Jodi Olson, a registered dietician with Riverside Diabetes Services, describes as “powerhouse” nutrients. “Butternut squash is high in beta-carotene, a form of vitamin A, which helps prevent breast cancer and muscle degeneration and is an anti-inflammatory. It is also high in fiber and is a good source of potassium, which is good for bone health, B6, which helps with the nervous and immune systems, and folate, which is good for a healthy heart.
How to Choose the Perfect Squash:
Olson suggests looking for a butternut squash that is free of bruises and blemishes, vibrant in color, and heavy, since that means that it has a higher concentration of squash on the inside. “You also want to look for one that has matte skin instead of glossy. If it is shiny, that means it has been picked too early and won’t be as sweet.” Butternut squash can be stored in a cool, dry place (not in the refrigerator) for up to a few months
Preparing Butternut Squash:
“For a quick and easy prep, you can puncture some holes in the skin and put the squash in the microwave,” Olson says. “You can also cut it in half and bake it in the oven, or cut it into chunks, steam it and put it in a salad.” Butternut squash is also great in stews and soups, or in rice or pasta dishes.
Squash Facts
Butternut squash was a staple of early American settlers. Since squashes are gourds, they were most likely first used as containers or utensils because of their hard shells, and the seeds and flesh later became a part of the diet for natives in both North and South America.
- 1 large yellow onion, peeled and sliced
- 1 medium carrot, chopped
- 3 ribs celery, chopped
- 4 garlic cloves, sliced
- 1 piece of ginger, sliced
- 3 medium or 2 large butternut squash, diced
- Sachet (a cheese cloth, coffee filter or dish towel) of 2-3 fresh thyme sprigs, 2 dry bay leaves, 6 whole black peppercorn and 1 cinnamon stick, tie closed
- Dash of salt, pepper, cayenne pepper, ground coriander or seasonings of your choice
- Heavy cream, optional
- In a stock pot, cook the onion, carrot, celery, garlic and ginger. Place enough water to cover the vegetables as well as the sachet and simmer for 20 to 30 minutes until vegetables are softened and liquid is infused. Add the squash and simmer for 10-15 minutes or until tender. Carefully puree the soup in a blender. Taste and season with the seasonings of your choice. Add heavy cream, if desired.
