Butternut Squash: Low Fat and Rich in Vitamin A

Delicious and Nutritious

I have to confess that butternut squash is my favorite vegetable next to tomatoes. I eat it almost every day, not just because of its high nutrient profile but for its gorgeous orange color, creamy, dense texture, and sweet yet versatile taste. It can be somewhat difficult to prepare because of its thick skin and the density of its flesh, but there is a saying that you must work for the best things in life. Butternut squash is definitely worth it, so here are some nutritional statistics and tips for cooking that will help you add this gorgeous winter squash to your diet.

One cup of butternut squash contains only 63 calories and almost 150% of your daily recommended amount of Vitamin A in the form of beta-carotene. This vitamin and powerful antioxidant can prevent lung cancer, atherosclerosis, diabetic heart disease, help alleviate or prevent inflammatory diseases such as arthritis, lower cholesterol levels, and much more. Folate is another important nutrient which can help prevent birth defects. It also has 32% of DV of Vitamin C, 25% of your DV of potassium, almost 6 grams of fiber, manganese, omega 3 fatty acids, several vitamin B's and copper.

Typically butternut squash is either sliced in half or pierced with a knife and roasted in the oven. Then after cooling it is pureed and combined with some kind of combination of honey, maple syrup, brown sugar, butter, cinnamon, and/or nutmeg. However, this vegetable is much more versatile than this sweet concoction. My favorite preparation is roasting. It's quite simple, only make sure you have a sharp knife and vegetable peeler. Peel the squash and cut it into cubes. Toss with some minced garlic, a tablespoon of olive oil, the juice and zest of one lemon, and salt and pepper. Roast at 425 degrees on an oiled baking tray for about 20-30 minutes until a light golden color and softened. You can eat this as is with some grated cheese, on top of a salad with shrimp or sliced, grilled steak and goat cheese, or tossed into pasta with ricotta and basil. There's really no limit to how you can create a dish with roasted squash.

Cubed butternut squash is also great in casseroles. You can add it to macaroni and cheese, lasagna, chicken and seafood casseroles, and much more. Either sauté it with the other vegetables or steam it briefly before adding to the mix because it's fairly dense like a potato and needs a longer cooking time than more water based vegetables.

Try a butternut squash dip. Puree roasted squash with garlic, lemon juice, curry powder, lowfat yogurt, and cinnamon. Serve toasted pita or chapatti wedges for an Indian influence. Spread bruschetta with mashed, roasted squash, top with goat cheese or smoked mozzarella, prosciutto, and parsley for a unique and tasty appetizer.

Experiment with this delightful and delicious squash beyond the usual preparations. Butternut squash is not just a health food; it's a decadent treat awaiting new creations and inspirations. With a little creativity and thought it can be a staple in your diet and a boost for your health.