Healthy Butternut Squash Recipes (2024)

FAQs

What are 3 ways you can eat butternut squash? ›

One cup of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice to lose excess weight and body fat. It contains both insoluble and soluble fiber. Soluble fiber has been associated with fat loss and decreased appetite.

Research shows that butternut squash can help reduce your risk of colorectal cancer, in particular. It can help your blood pressure. Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease.

You can bake or roast it in your oven and top it off with either savory or sweet seasonings. Cinnamon can add sweetness to acorn squash while still being nutritious – or even dessert. You can even eat the skin for added fiber.

Butternut squash offers nutritional values like vitamin A, potassium, and fiber. Health benefits of this winter squash include managing high blood pressure, preventing asthma, and promoting healthy skin and hair. Contrary to the name, winter squash is grown in the summer and harvested in the fall.

Butternut squash is a low-calorie food and is packed with nutrients. While it's higher in carbs than some other veggies, its low glycemic index (a ranking of how carbs affect blood sugar) still makes it a healthy choice for most people.

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.

Summary. Butternut squash is a low-fat, lower-calorie source of carbohydrates with plenty of filling fiber. Butternut squash is an excellent source of vitamin A and C and contains thiamin, niacin, and folate.

“Eating butternut squash on a regular basis (a few times a week) could help to significantly boost potassium in the diet, naturally supporting more balanced blood pressure.”

Which is healthier spaghetti or butternut squash? ›

For example, compared to butternut squash, one cup of spaghetti squash has just 1/100 the amount of beta-carotene, a plant compound the body converts to vitamin A and uses to protect our eye health and immune system. And it contains just 1/3 the amount of fiber, folate and potassium.

As for nutrition, a cup of cooked cubed butternut squash has just 80 calories, 22 grams of carbs, and 4 grams of sugars, and supplies an impressive array of nutrients.

Healthy Ways to Cook Vegetables

To steam, place food into a steam basket and cover over simmering water. Since food is not directly touching the water, vegetables retain more of their nutrients. Just watch steaming closely so as not to overcook your veggies.

One cup of cooked squash with a volume of 205ml has only 83 calories and has up to 7 grams of fiber. Therefore, this is also a great choice for those who want to lose weight and obesity. Squash contains a lot of fiber, including both soluble and insoluble fiber.

Foods to Support a Natural Detox

Butternut Squash: Butternut squash is a good source of vitamin C and an excellent source of vitamin A. These vitamins support your immune system by fighting off invading bacteria and viruses.

Scoop out the creamy flesh and eat as is or blend into a puree. Peel the halves and chop the firm orange flesh into cubes. Toss the squash with olive oil and roast at 400°F until tender-but-firm (about 30 minutes should do the trick). Boil the cubes, drain 'em, and make a mash.

There are so many ways to enjoy squash! You can eat it raw in salads and on sandwiches, but most people prefer cooked. It can be grilled, steamed, boiled, sautéed, fried, or even grated and used for breads. You can also use a spiralizer tool and make noodles with it!

Caution: do not mash or puree!

To can pumpkin or squash: Cut the flesh into 1-inch cubes. Boil the cubes in water for 2 minutes. Fill the jars with cubes and cooking liquid, leaving 1-inch of headspace.

All varieties can be eaten raw. Shred raw summer squash for a taco filling — or as a substitute for shredded lettuce on a burger or a hot dog. Shred for a slaw with radishes and jicama. (Squeeze moisture by the handful from the shredded vegetable so it doesn't water down the dressing.)