Butternut squash is a very popular winter squash. Like all winter squashes, it originated in South and Central America. Butternut squash is available all year but is best in fall and early winter. Weighing anywhere from two to five pounds, the orange flesh has a sweet, nutty taste and creamy texture. This bell-shaped squash may be substituted for other winter squashes in almost any recipe if peeled or with peel on if small.
Peak Time: September to March
Average Price: $1.19 per pound
Tips for Selection and Storage: Choose firm squashes that are heavy for their size and have darker skins. The darker yellow/orange the skin, the darker and richer the pulp. The hard skin or rind should be dull, not glossy, with no sign of blemishes, cuts, mold or rot. A soft rind may indicate a squash that is watery, with little taste. These squashes may be stored a week or two at a cool room temperature or up to six months in a cool, dry, dark, well-ventilated place. When cut, wrap pieces in plastic wrap and store in the refrigerator for 1-2 days.
Tips for Preparation: The skin on a medium or large butternut squash is pretty tough and may be difficult to peel. Rinse and dry. Then poke holes all over the whole squash with a paring knife. Microwave on high for two minutes to soften the squash before peeling. To peel, cut the top and bottom off of the squash. Set upright and use a vegetable peeler (preferably a Y peeler). Cut in half lengthwise and remove and discard seeds and fibers. If small, it will not need to be peeled. Bake unpeeled or peel and cut into cubes or slices for use in soups, stews, salads or casseroles. For some recipes, you can also bake unpeeled and halved with the skin side down and then just scoop out the pulp after roasting. Spices that complement the flavor of all winter squashes are cinnamon, nutmeg, cardamom or allspice. Brown sugar or toasted nuts and seeds also go well with this hearty squash.
Nutritional Highlights: Butternut squash is an excellent source of beta carotene for vitamin A, contributing 1½ times the recommended dietary intake (RDI) in a one cup serving. One serving also contains half of the RDI for vitamin C. Butternut squash is also rich in iron, magnesium, manganese, potassium, dietary fiber, vitamin B6, folic acid and pantothenic acid. Butternut squash also has a variety of phytonutrients that protect against various aging diseases.
For a recipe for roasted butternut squash soup with apples and pepitas, click here.
