Butternut squash has numerous properties and nutritional values, which is why it has been widely used in the kitchen. Butternut squash tastes great when baked, it can be used to make dough and fries. Butternut squash soup is a filling and warming meal for autumn and winter days. Should I peel a butternut squash, how to store it? Find out why you should eat butternut squash.
The butternut squash is a species of the annual plant from the gourd family ( Cucurbitaceae ), native to Central America. It is rarely cultivated in Poland. It has a characteristic pear shape and relatively small for a pumpkin - it weighs 1-3 kg. It tastes great when cooked and baked, although it is baking that brings out the characteristic sweet, buttery flavor.
Pumpkin is commonly considered a vegetable, but is actually a fruit - berry.
Butternut squash is gaining more and more popularity among the pumpkins available in Polish greengrocers. It is an excellent source of vitamin A, potassium and fiber. Pumpkin "harvest" comes in the fall, before the first frosts, but the pumpkin is kept well throughout the winter. It has a beneficial effect, among others for digestion, blood pressure, he althy hair and skin.
Butternut squash - storage
A butternut squash is sown or planted from cuttings in May. Its fruits take 3-5 months to ripen.
Pumpkins are harvested in autumn, preferably in October, when there are no frosts yet, because frozen pumpkin spoils faster.
Its thick skin means that, like all cucurbits, it is perfectly stored in a cool cellar for several months (some sources say even 2 years!). And the butternut squash the longer it stays, the tastier it is.
Butternut squash - nutritional value
| Per 100 g | |
| Energy value (kcal) | 44 |
| Fat | 0.1 g |
| Saturated fat | 0 g |
| Polyunsaturated fatty acids | 0 |
| Monounsaturated fatty acids | 0g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
| Potassium | 352 mg |
| Carbohydrates | 12g |
| fiber | 2 g |
| Sugars | 2,2 |
| Protein | 1 g |
| Vitamin A | 10630 IU |
| Calcium | 48 mg |
| Ascorbic acid | 21 mg |
| Iron | 0.7 mg |
| Vitamin B6 | 0.2 mg |
| Magnesium | 34 mg |
It is also a source of vitamin E, thiamine (B1), niacin (B3), vitamin B6, B5, folic acid, manganese.
Although pumpkin is low in calories, butternut squash has a high glycemic index of 75.
Butternut squash - whether to peel it
Yes, peel the butternut squash. Only the Hokkaido pumpkin has a skin so thin that it doesn't need to be peeled.
How to peel a pumpkin? Wash the pumpkin, cut off the ends, cut it in half, choose the flesh and seeds with a spoon. Then cut into smaller pieces (see photo) and peel them from the skin with a regular knife or a knife for peeling vegetables.
A good way is to bake the pumpkin in the oven. After cooling down, the thick skin peels off more easily.
Butternut squash - preparation methods
Butternut squash is perfect for both sweet and s alty dishes. It will perfectly emphasize its taste with cinnamon, maple syrup, balsamic vinegar, herbs or smoked ground paprika.
Baking and grilling pumpkins is a great idea. It gives it a distinct buttery flavor.
Butternut squash will add energetic color and sweetness to any dish.
Wondering how to quickly make a butternut squash? Here are some simple ways:
- Cut the pumpkin in half, sprinkle with brown sugar with a little vanilla (or vanilla sugar), roasted pecans and bake in the oven until tender. You can also use maple syrup instead of sugar.
- Add sliced pumpkin to your autumn vegetable soup. Orange pumpkin pieces will look appetizing in it.
- Butternut squash purées (e.g. with butter, garlic and spices) serve instead of mashed potatoes. This will lower the calorific value of the dish.
- You can bake a halved pumpkin in a Mediterranean way: with tomatoes, garlic and herbs (rosemary, basil, oregano, thyme), and then sprinkle with Parmesan cheese
- In a Mexican way, bake the butternut squash with chilli (fresh, not ground), oregano and s alty cheese such as feta.
- Roasted pumpkin cubes with a little olive oil and herbs will go great with roasted chicken or other roasted meat.
When you make pumpkin soup, cook the pumpkin in as little liquid as possible, abest bake. This way it will keep the most buttery flavor. Only then purée it and add the stock or water, melted butter, milk and cream. A great finish to the soup will be roasted nuts, pumpkin seeds, croutons, fried bacon or rings of fried, sweet onions.
Butternut squash - he alth benefits
One cup of butternut squash contains 6.6 g of fiber. Due to the fiber content, butternut squash is good for the intestines. It prevents constipation and intestinal inflammation. It also means that including butternut squash in your diet reduces the risk of cancer, diabetes, obesity and vascular diseases. A high-residual diet contributes to the maintenance of the proper level of blood pressure and cholesterol, as well as weight loss in people struggling with obesity.
Butternut squash contains large amounts of vitamins A and C. Vitamin A contributes to the improvement of the functioning and appearance of the skin and hair. Vitamin A is essential for the production of sebum, which corresponds to, among others, for the level of hair hydration.
Butternut squash, like most vegetables, has alkalizing properties.
200 g of butternut squash contains about 50% of the recommended daily dose of vitamin C, which is the building block of collagen, one of the most important components of the body responsible for the density, elasticity and firmness of the skin. Thanks to it, cells have the ability to renew themselves.
Pumpkin contains potassium, which has a positive effect on maintaining blood pressure levels. The daily potassium intake recommended by the World He alth Organization is 3,510 mg. In order to maintain the proper level of blood pressure, it is necessary to take sufficiently large doses of potassium, while reducing the amount of sodium in the food. High potassium levels reduce the risk of strokes, heart attacks and vein disease.
Butternut squash contains beta-carotene which gives it its orange color. This dye is an antioxidant. Lowers the risk of cancer. Lovers of carotenoids, including beta-carotene, are also less likely to develop colon cancer.
Butternut squash - contraindications
Although butternut squash seems he althy, due to its high potassium content, people with heart failure and arrhythmia who are treated with beta-blockers should be careful about it. Beta-blockers increase the level of potassium in the blood.
Sudden increases in blood potassium levels in combination with beta-blockers or converting enzyme (ACE) inhibitors, used in heart disease and high blood pressure, can disrupt the heart. People taking such medications should keep their diet low in potassium.
A cup of cooked pumpkin contains more potassium than a similar amountbanana.
Due to the high potassium content, people with kidney diseases should eat butternut squash less often. When they are not working properly, too much potassium can build up over time and this can disturb the heart and even be life-threatening.
Diabetics should eat butternut squash in limited amounts, preferably in combination with foods high in fiber. Pumpkin is low in calories but has a high GI of 75.