Butternut squash is a hero in the healthier eating arena. High in fiber and potassium, this is definitely a heart-healthy choice.
I found it educational to learn that it is often recommended by dieticians in controlling cholesterol and in weight-reduction programs. I can attest to it having a filling feel to it and with its subtle sweetness is sure please the pickiest of palates.
It is laden down with a multitude of vitamins; rich in B-complex group of vitamins such as folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It also boasts a complex mineral profile, containing respectable levels of iron, potassium, zinc, copper, calcium, and phosphorus.
It is a great go-to vegetable when I want something that has very little advance preparation time. Just 5 minutes of prep, pop it in the oven and forget it for an hour, then “Ta da!” I have included the recipe I use for a simple way to prepare butternut squash.
Whether I need something to go along with fish (such as Cajun Spiced Salmon), turkey, or even super-spicy Indian food, roasted butternut squash is able to work very well as a complimentary dish.
- 1 butternut squash (approx. 450 g or 1 lb)
- 5 ml (1 tsp) extra virgin olive oil
- Pre-heat oven to 350 degrees.
- With a large sharp knife cut the squash in half lengthwise.
- With a spoon scoop out the seeds and discard.
- Coat the inside and exposed edges with the oil.
- Place face-down on a large cookie sheet.
- Pierce the skin of the squash a few times with a sharp knife.
- Roast for 50-60 minutes or until it can easily be pierced and the flesh is soft.
• Low in saturated fat
• No cholesterol
• Very low in sodium
• Very high in dietary fiber
• Very high in iron
• High in manganese
• High in magnesium
• High in potassium (582 mg)
• High in thiamin
• Very high in vitamin B6
• Very high in vitamin C
• Very high in vitamin E