No offense to summer squash, but the health benefits of fall squash far outweighs their summer cousins.
A fine example is butternut squash. The unusually-shaped hourglass yellow-beige gourd has a bright and dense flesh that can be used in many ways.
The butternut squash, which is low in fat, delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice.
It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems.
The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.
This squash's tangerine color, however, indicates butternut's best health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease.
The high levels of beta-carotene in butternut squash provide a deterrent against breast cancer and age-related macular degeneration. A 1-cup serving provides nearly half the recommended daily dose of antioxidant-rich vitamin C.
One more reason to choose butternut squash is that it may have anti-inflammatory effects because of its high antioxidant content.
Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.
Pick out your butternut from the local farmer’s market and give it a try in the following variety of ways.
Roasted Butternut Squash and Bacon Pasta
3/4 teaspoon salt, divided
1/2 teaspoon dried rosemary
1/4 teaspoon freshly ground black pepper
3 cups (1-inch) cubed peeled butternut squash
Cooking spray
6 sweet hickory-smoked bacon slices (raw)
1 cup thinly sliced shallots
8 ounces uncooked mini penne (tube-shaped pasta)
1/4 cup all-purpose flour
2 cups 2 percent reduced-fat milk
3/4 cup (3 ounces) shredded sharp provolone cheese
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese
Preheat oven to 425°.
Combine 1/4 teaspoon salt, rosemary and pepper. Place squash on a foil-lined baking sheet coated with cooking spray; sprinkle with salt mixture. Bake at 425 degrees for 45 minutes or until tender and lightly browned. Increase oven temperature to 450 degrees.
Cook the bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 1/2 teaspoons drippings in pan; crumble bacon. Increase heat to medium-high. Add shallots to pan; sauté 8 minutes or until tender. Combine squash mixture, bacon and shallots; set aside.
Cook pasta according to the package directions, omitting salt and fat. Drain well.
Combine flour and 1/2 teaspoon salt in a Dutch oven over medium-high heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Remove from heat. Add provolone, stirring until cheese melts. Add pasta to cheese mixture, tossing well to combine. Spoon pasta mixture into an 11-inch-by-7-inch baking dish lightly coated with cooking spray; top with squash mixture. Sprinkle evenly with Parmesan cheese. Bake at 450 degrees for 10 minutes or until cheese melts and begins to brown.
Squash Soufflé and Greens
1 butternut squash (about 2 3/4 pounds)
1/2 cup 1% low-fat milk
1/3 cup (1 1/3 ounces) shredded fontina cheese (you may substitute with provolone)
1/4 teaspoon salt
1 large egg
1 large egg white
Cooking spray
2 quarts water
1/2 teaspoon salt
8 cups finely chopped Swiss chard or collard greens
1 teaspoon butter
Preheat oven to 375 degrees.
Cut squash in half lengthwise; discard seeds and membrane. Place squash halves, cut sides down, on a baking sheet; bake at 375 degrees for 45 minutes or until tender. Cool. Peel squash. Mash pulp. Set aside 2 cups pulp, reserving remaining pulp for another use.
Combine 2 cups squash pulp, milk and next 4 ingredients (milk through egg white) in a food processor; process until smooth. Pour into a 1-quart soufflé dish coated with cooking spray. Place soufflé dish in a 9-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 375 degrees for 40 minutes or until puffy and set.
While squash is baking, bring 2 quarts water and 1/2 teaspoon salt to a boil in an 8-quart stockpot or Dutch oven. Add Swiss chard; cover and cook 8 minutes. Drain well; toss with butter. Serve immediately.
Butternut Squash Gratin with Blue Cheese and Sage
5 cups (3/4-inch) cubed peeled butternut squash (about 2 pounds)
1 (1 1/2-ounce) slice white bread
4 teaspoons olive oil, divided
2 cups thinly sliced onion
1 tablespoon chopped fresh sage
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1/2 cup (2 ounces) crumbled blue cheese
Preheat oven to 400 degrees.
Steam butternut squash, covered, 10 minutes or until tender.
Place bread in a food processor and pulse 12 times or until coarse crumbs measure 1/2 cup. Transfer to a small bowl; add 2 teaspoons oil and toss with a fork to combine.
Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add sliced onion to pan; saute 5 minutes or until tender, stirring occasionally. Transfer the onion mixture to a large bowl. Add butternut squash, chopped sage, salt and black pepper to bowl and toss gently to combine. Spoon squash mixture into an 11-by-7–inch baking dish coated with cooking spray. Bake at 400 degrees for 20 minutes. Sprinkle crumbled blue cheese evenly over squash mixture, and sprinkle evenly with breadcrumb mixture. Bake an additional 10 minutes or until the cheese is melted and crumbs are golden brown.