Craving Life Butternut Squash

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.


Simple yet Sensational ~ Butternut Squash
Prep time
Cook time
Total time
Want to spice it up? Try cinnamon, cumin, or simply black pepper. Try sprinkling with fresh herbs just before serving.
Serves: 2 servings
  • 1 butternut squash (approx. 450 g or 1 lb)
  • 5 ml (1 tsp) extra virgin olive oil
  1. Pre-heat oven to 350 degrees.
  2. With a large sharp knife cut the squash in half lengthwise.
  3. With a spoon scoop out the seeds and discard.
  4. Coat the inside and exposed edges with the oil.
  5. Place face-down on a large cookie sheet.
  6. Pierce the skin of the squash a few times with a sharp knife.
  7. Roast for 50-60 minutes or until it can easily be pierced and the flesh is soft.
Vitamin A : 9 % Vitamin C : 87 % Calcium : 1 % Iron : 39 %

• 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
Nutrition Information
Serving size: 210 g Calories: 102 Fat: 2.6 g Saturated fat: 0.3 g Carbohydrates: 21.5 g Sugar: 4.0 g Sodium: 8 mg Fiber: 6.6 g Protein: 1.8 g Cholesterol: 0 mg


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