Hey friends! Autumn is here 🙂 which means pumpkin & apple everything. I’m all about it. But there are a whole bunch of other equally delicious foods to experiment with this Fall. I decide to start with my favorite Butternut Squash. I’m sharing the nutritional benefits along side a Creamy Butternut Squash Soup recipe.
Butternut squash is a nutrient dense root vegetable and part of the winter squash family. It is versatile and has a potato like texture firm but creamy when cooked. Squash can form a savory dish paired with some paprika, cayenne, cumin or can be enjoyed sweet, try nutmeg, clove, & cinnamon. It is soft enough to cut through with a knife and despite the looks of it is super low maintenance/easy to work with.
Nutritional Benefits
Butternut squash is loaded with the antioxidant beta-carotene which is converted to vitamin A in our body. Beta Carotene is responsible for giving the squash a bright orange hue. Vitamin A is needed for normal vision, gene expression, reproduction, growth, and immune function. Beta- carotene has also shown anti-cancer benefits, and important component to heart and eye health.
Now that we are entering cold and flu season, giving our bodies powerful nutrients to stay strong is a must. Butternut squash is rich in both vitamins A and C, that will provide that extra immunity boost, as well as glow-y skin and shiny hair.
Nutrient Contents:
Vitamin A {~297% your Daily Recommend Intake or DRI}
Vitamin C {~50% your DRI}
Potassium {~500mg per 1 cup}
Fiber {3 grams per 1 cup}
Calcium
Magnesium
Manganese
Iron
Zinc
Copper
Phosphorus
B vitamins {niacin, folate, thiamin, B6}
Pantothenic acid
Vitamin E
For a guide to nutrition labels/daily recommended intake click here.
Picking, Cooking, Storing
Butternut Squash is harvested in the Fall (around September-October)but keeps into winter. When choosing your squash pick one that is smooth and heavy for there size.The skin should be free of blemishes. Both the skin and seeds are edible so you can leave the skin on and save the seeds for roasting.Choose local and organic when possible less travel time more nutrients.
Cooking squash allows for the beta-carotene to become more bioavailable, meaning the effects of cooking allow for our bodies to absorb more of the beneficial nutrients from the squash.
Butternut squash keeps well in its whole form at room temperature in a cool dark area.Or peel, cut and store in refrigerator for up to 5 days or it can be frozen for later use in smoothies, soups, stews, chili, or just roasted.
New to butternut squash? You can simply cut, seed and roast OR follow this recipe for a rich and creamy 100% plant based soup.
If you give it a try, let me know what you think! Show me with #sidebarnutrition
Be Well!
J
- 3 lbs. Butternut Squash peeled, cubed
- 2 leeks sliced whites and soft green portion
- 1 quart vegetable broth
- 1 white onion diced
- 1 granny smith apple cubed
- 2 tsp. grapeseed oil
- 1 tsp. coriander
- 1 tsp. minced sage
- 1/2 tsp. cayenne pepper optional
- black pepper & salt to taste
- In large pot heat 2 tablespoons of grapeseed oil on medium heat add white onion and sauté for 5 minutes until translucent.
- Add leeks, stir and cook for about 12 minutes until leeks are soft
- Add butternut squash, coriander and sage. Stir and let cook for 5 minutes before adding vegetable broth to pot.
- Reduce to heat to low and let simmer for about 40-50 minutes staring occasionally until squash is soft.
- Transfers pot contents to high power blender or use an immersion blender to puree to smooth texture.
- Season with salt and pepper to taste
- Serve and enjoy
- Test butternut squash before blending they should be fork tender
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