A Golden Autumn Delight: Butternut Squash

Now that the cool evenings of Fall are upon us, my thoughts turn to stoking the fireplace, to sliding into the jacuzzi, and to cooking up a big pot of butternut squash soup -- though not necessarily in that order!

Winter squash, of which butternut squash is simply one of innumerable varieties, tend to be somewhat daunting to the modern cook, and are therefore generally underused and underappreciated. But for millennia, extending back 10,000 years or more, squash were a vital part of the diet of the indigenous populations of the Western Hemisphere. Native Americans even buried them with the recently deceased to provide nourishment on their journey to the afterworld. In their folklore, the squash was one of the "Three Sisters," along with corn and beans -- the cornerstone of life for the tribes, as they could subsist on these three foodstuffs alone when times were hard.

And there was good reason to designate the hardy squash as one of the nutritional lynchpins of the Native American diet. Butternut squash in particular contains extraordinary amounts of Vitamin A in the form of beta-carotene as well as generous helpings of Vitamin C and potassium, and is an excellent source of dietary fiber. Omega-3 fatty acids, folate, and a bevy of B-vitamins make further contributions to the health-giving components of this delicate and delicious vegetable.

Do you smoke, or live with a smoker? Recent studies indicate that a diet rich in Vitamin A can help to ward off lung cancer and emphysema; it is postulated that this may occur because it offsets the effect of a common carcinogen in cigarette smoke that causes Vitamin A deficiency.

But that's only the beginning of the benefits of the beta-carotene that your body converts to Vitamin A -- it has been shown to have powerful anti-oxidant and anti-inflammatory properties. It prevents the oxidation of cholesterol in the body, thereby reducing the risk of heart attack and stroke and helping to prevent the progression of atherosclerosis. It may protect against diabetic heart disease and assist in blood sugar regulation, and it has been shown to protect against colon cancer. And its anti-inflammatory effects may help to reduce the severity of several types of arthritis as well as asthma.

Other prominent nutrients found in the squash support the actions of the beta-carotene. Vitamin C has equally potent anti-inflammatory characteristics, assisting in reducing the effects of rheumatoid arthritis and asthma. Potassium helps to lower blood pressure, fiber helps reduce the risk of colon cancer, and folate can guard against heart attack and stroke.

For all these reasons and more, it's time to get some squash into your diet. Really, they're not that scary! (Except for that pumpkin your kids are carving...)

Select and Store

Squash can be found year-round, but they are at their peak at their seasonal harvest time -- October and November. They can be stored in a cool, dark place for up to 2 months, but they are best if consumed soon after harvesting.

Choose squash that are firm and heavy for their size. The rind should be hard, and its surface dull, not glossy. Make sure there are no soft spots, mold, or decay; and there should be a short bit of stem on top - a removed stem leads to quicker spoilage.

In the Kitchen

Butternut squash are among the easiest to deal with, as their skin is thin compared to most other squash, so they can be easily peeled. This makes them very versatile - use them in soups and stews, in lentil and bean dishes, or tossed with pasta. Just peel, cut, steam, and enjoy... Or try one of the simple recipes below, and discover just how tasty and satisfying this Native American staple can be!

Oh, and save the seeds and toast them - they're a wonderful source of nutrition as well as being a delightful and healthy snack! Studies have revealed that they support liver functions and fight various types of cancer.

Butternut Squash Soup with Leeks & Ginger

This delicate soup makes an elegant starter for a special meal, or a terrific family dinner with a big green salad and a loaf of bread...

4 lbs. organic butternut squash (about 2 medium)
3 large leeks, white part only, sliced and rinsed
2 tablespoons organic canola oil
1/4 cup peeled minced fresh ginger
7 cups organic low-sodium chicken broth
2 teaspoons microplaned orange zest
Juice from 2 oranges
2 ripe organic pears, peeled & cored & chopped
1/4 cup "lite" organic coconut milk
Salt & white pepper to taste

Preheat oven to 375. Line a rimmed baking pan with aluminum foil. Cut squash in half vertically, remove seeds. Place cut-side down on baking sheet, pour 1/3 cup water around them. Bake until soft, about 45 minutes. Cool slightly, peel & mash.

In a large heavy-bottomed pot, cook the leeks in the canola oil over medium heat until softened, about 8 minutes. Add the ginger, cook and stir for 2 minutes. Add chicken broth, orange zest, & orange juice, bring to a boil.

Reduce heat and simmer for 10 minutes. Add squash, simmer for an additional 10 minutes.

Remove from heat, add pears and coconut milk. Puree in batches in a blender, return to pot. Add salt and white pepper to taste. Keep warm until serving.

Serves 6-8.

Butternut Squash with Cranberries and Walnuts

This quick and aromatic side dish pairs brilliantly with sauteed turkey cutlets and fresh spinach for an easy and appealing weeknight meal...

1 medium organic butternut squash, peeled and cut into 1-inch cubes
1/4 cup dried cranberries
1/3 cup chopped walnuts
1 tablespoon orange blossom honey
1 tablespoon orange juice
1 teaspoon walnut oil
1 teaspoon cranberry vinegar

Steam butternut squash until cooked through but not falling apart, about 12-15 minutes.

Toss in a serving bowl with cranberries and walnuts. Whisk together honey, orange juice, walnut oil & cranberry vinegar. Drizzle mixture over squash and serve.

Serves 4-6.

[Note: A version of this post appears in the October issue of Better Nutrition Magazine -- with my soup on the cover!]

Comments

[redhead61]

Sounds yummy!
I just picked up some squash from my Amish neighbors and butternut was one of them. Squash are very diverse and you're right, under used as a wonderful food. The winter varieties can keep for months in cool, dark and dry location..­.and bought at this time of year are an exceptional value from local farms.
Seeds can be saved as well from many varieties to grow your own next year.