WELLNESS
WHAT’S UP,
Butternut?
It’s easy to prepare delicious butternut and other winter squashes. Winter squash — a misleading title for these versatile vegetables since some are available year-round or in season starting in early fall — includes spaghetti, butternut, acorn, and turban squash, to name a few! Most winter squashes have a tough outer rind that becomes firmer as the squash matures, making them hearty vegetables that can last for months off the vine and hold up through the winter. Many people use winter squash both as fall decorations and in the kitchen. When it comes to winter squash recipes, pumpkins are usually the star of the show. There are festivals and events revolving solely around this orange gourd. However, another orange squash has been gaining in popularity — butternut squash. Butternut squash can be found yearround in grocery stores, but its peak season is from early fall to winter. When buying a whole squash, look for a heavier product with a fat neck and small bulb. A squash with a bigger bulb and small, thin neck is likely to have more seeds. Use the knock test to check for ripeness: a hollow sound when knocking means the squash is ripe, and a dull sound means the squash is either under or over-ripe. Butternut squash is a great source of vitamin A, vitamin C and fiber. Vitamin A in the form of beta-carotene makes the flesh of the squash a dark, vibrant orange. One cup of cubed, baked butternut squash contains greater than 450% of your daily requirements for vitamin A.* It’s also a good source of potassium, magnesium, and vitamin B6. Due to its rich flavor profile and natural sweetness, butternut squash can pair with both sweet and savory dishes. Many restaurants will puree the squash for soup. These soups are thick and delicious, but
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BOONE HOSPITAL CENTER
Fall 2020
they tend to be loaded with brown sugar and butter. Other recipes use butternut squash in place of sweet potatoes. The squash can even be eaten raw on top of salads. With so many options, it’s easy to prepare butternut squash in the comfort of your kitchen. Safety tip: Winter squashes have a thick rind that can be difficult — and sometimes dangerous — to peel and cut. Practice good knife skills, and take safety measures when preparing these vegetables. Using a fork or paring knife, poke holes in the squash’s rind, then microwave the squash for 2 to 4 minutes to soften it before cutting or peeling. You can then use a vegetable peeler to easily remove the skin, which is helpful if you plan to cube the squash. You can also use this softening method when cutting the squash into halves to be roasted with the skin. By Kate Mirly, MS, RDN, LD, Boone Hospital Center Registered Dietitian *Based on USDA FoodData Central
