Healthy Butternut Squash Recipes (2024)

FAQs

What is the healthiest way to eat squash? ›

You can bake or roast it in your oven and top it off with either savory or sweet seasonings. Cinnamon can add sweetness to acorn squash while still being nutritious – or even dessert. You can even eat the skin for added fiber.

One cup of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice to lose excess weight and body fat. It contains both insoluble and soluble fiber. Soluble fiber has been associated with fat loss and decreased appetite.

Butternut Squash: Butternut squash is a superb source of beta-carotene, vitamin C, and fiber, all of which can contribute to lower inflammation levels. Blend butternut squash into soups or roast it with a touch of cinnamon for a sweet and savory side dish.

Butternut squash offers nutritional values like vitamin A, potassium, and fiber. Health benefits of this winter squash include managing high blood pressure, preventing asthma, and promoting healthy skin and hair. Contrary to the name, winter squash is grown in the summer and harvested in the fall.

One cup of cooked squash with a volume of 205ml has only 83 calories and has up to 7 grams of fiber. Therefore, this is also a great choice for those who want to lose weight and obesity. Squash contains a lot of fiber, including both soluble and insoluble fiber.

Roasted or broiled — Dry heat cooking methods are a great way to enjoy vegetables without losing too many nutrients. Plus, roasting or broiling make tougher vegetables more palatable and easier to digest. Boiled — When cooking vegetables over a long period of time in water, some nutrients will be lost.

Contrary to popular belief, squash is botanically classified as a fruit, not a vegetable. This is because it grows from flowers and has seeds. But squash brings the best of both produce worlds when it comes to health benefits. “They're all relatively low in carbs, high in fiber and nutrient-dense,” says Sommer.

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.

Summary. Butternut squash is a low-fat, lower-calorie source of carbohydrates with plenty of filling fiber. Butternut squash is an excellent source of vitamin A and C and contains thiamin, niacin, and folate.

For example, compared to butternut squash, one cup of spaghetti squash has just 1/100 the amount of beta-carotene, a plant compound the body converts to vitamin A and uses to protect our eye health and immune system. And it contains just 1/3 the amount of fiber, folate and potassium.

When should you not eat butternut squash? ›

The One Way To Tell Butternut Squash Is Ripe

Light to dark green spots on the skin tells you it's definitely not ready to be eaten. If the skin is very pale—more creamy white than tan—it's not ripe. Look for a rich tan, darker amber, or orange color. It should also be matte, not glossy.

A 1-cup serving of beets provides roughly 7 milligrams of vitamin C, according to the USDA, or 8% of the recommended intake in a day. Beets may not contain as much vitamin C as citrus fruit, but their vitamin C content adds to the pool of nutrients that make them exceptional for warding off inflammation.

When taken by mouth: Butternut is POSSIBLY SAFE for most people, but it can cause diarrhea and irritation of the stomach and intestines. Pregnancy and breast-feeding: It's LIKELY UNSAFE to use butternut in large amounts if you are pregnant or breast-feeding. It might stimulate the bowels too much.

Raw butternut squash is carrot-like and holds up well in crunchy salads and slaws. If opting for raw squash over cooked squash, start by peeling away the tough outer skin (FYI, you can eat the skin when it's cooked. It's full of fiber and completely edible when softened up a bit).

I love to grill it, roast it, and even eat it raw, but lately, I've been hooked on this sautéed yellow squash recipe. Yellow squash itself has a mild flavor, so I toss it with a bright herb oil as soon as it comes off the heat. Then, I pile on a savory panko topping for crunch.

Caution: do not mash or puree!

To can pumpkin or squash: Cut the flesh into 1-inch cubes. Boil the cubes in water for 2 minutes. Fill the jars with cubes and cooking liquid, leaving 1-inch of headspace.