Nutritionally, butternut squash has more vitamin A than a pumpkin, which is good for your skin and eyes. It is also rich in B-complex vitamins, vitamin C, and the seeds are a good source of dietary fiber and mono-unsaturated fatty acids. With only 41 calories in a ½ cup serving, it’s a lot less fattening than its name implies!In the U.S. butternut squash is abundantly available from September through mid- December, but since they are native to Central and South America, they are available year-round.
Selecting and Storing:A good butternut squash should have blemish-free skin and feel heavy.
Once purchased, the squash will last for several weeks if stored at room temperature, if left intact. Once cut, however, the cut pieces must be stored in the refrigerator where they’ll last for only a few days.How to Cut a Butternut Squash Without Causing Harm:
ALWAYS use a stabilized cutting board – meaning you place a dampened paper toweling- or a piece of non-skid shelf liner - on the work surface, then place the cutting board on top of that. This helps prevent the cutting board from moving around as you attempt to cut anything.
|Dampened Paper Towel|
|Cutting board on dampened paper towel|
ALWAYS use sharp cutting tools.
ALWAYS WASH the outer skin of the butternut squash under running water before cutting in order to remove any dust, soil and residual insecticides/fungicides.
Now You’re Ready to Peel and Cut:
Butternut squash can be used in sweet or savory dishes - soups, stews, salads, bread, muffins, ravioli filling, casseroles, pies, pancakes – you get the idea.Next post: a recipe for Butternut Squash and Lentil Ragout