Move Over Pumpkin! Make Room for Butternut Squash.
As the days grow cooler and the leaves show their vibrant reds, oranges, and yellows, and then fall from the trees, I’m busy harvesting an abundance of fall fruits and vegetables from my garden and the hillside fields. The harvest this year included apples, concord grapes, rhubarb, raspberries, and winter squash. I spent many long days cooking and preserving the bounty of delicious foods that we will enjoy all winter long. Consequently I am looking for healthy and delicious ways to incorporate this fall bounty from the garden into my meals.
My annual vegetable garden has been a prolific producer (thank you sheep!) of winter squashes of all varieties: acorn, butternut, spaghetti, blue Hubbard, and buttercup are among the various types I’ve grown.
My favorite winter squash though, is . . .
BUTTERNUT! I love its sweet creamy texture and use it in dishes from breakfast, through lunch and dinner, and even as a dessert! It is versatile and can be both savory, as in quiche and soup, and sweet, as in cheesecake and pie. Butternut squash is not only full of flavor but also packs a powerful punch of nutrients making it a delicious and heart-healthy addition to any meal.
Why Butternut Squash?
Butternut squash isn’t just a fall favorite – it’s a nutritional powerhouse! Here’s why you should make it a regular part of your meals:
Rich in Antioxidants: Diets high in antioxidants are beneficial for preventing chronic diseases, including certain types of cancer. The antioxidants found in butternut squash, such as beta-carotene, alpha-carotene, lutein, and zeaxanthin, help protect the body’s cells from oxidative stress and free radicals. Beta-carotene gives butternut squash its beautiful orange color and supports healthy vision, skin, and immune function.
High in Fiber: With 6.6 grams of fiber per cup, this squash helps with digestion by promoting regular bowel movements and preventing constipation. The combination of both soluble and insoluble fiber helps maintain a healthy digestive tract and supports heart health.
Low in Calories: At around 80 calories per cup, it’s a great way to feel full and satisfied without the extra calories. It provides a feeling of fullness, which can help reduce overall calorie intake.
Heart Healthy: The high potassium and magnesium content in butternut squash helps regulate blood pressure by counteracting the effects of sodium. Additionally, its antioxidants and fiber also contribute to heart health by reducing the risk of heart disease.
Spice Spotlight
TURMERIC
Turmeric, a member of the ginger family, comes from the underground stem, or rhizome, of the Curcuma longa, plant. It is widely renowned for its impressive health properties, primarily attributed to its biologically active compound known as curcumin.
It has been used in India for thousands of years a both a spice and a medicinal herb. While turmeric can be taken in supplement form, incorporating it into your daily diet is easy and can be a simple yet highly effective way to harness its numerous health benefits and enhance your overall quality of life.
Here’s why you should include it in your diet:
Anti-inflammatory: Research suggests that turmeric may aid in reducing inflammation throughout the body. Inflammation has been implicated in many chronic diseases such as Alzheimer’s disease, Parkinson’s disease, cardiovascular disease, metabolic syndrome, arthritis, diabetes, and obesity. By helping to fight chronic inflammation, turmeric can be an important dietary addition to help prevent these conditions. Reducing inflammation in the brain leads to less decline in neurocognition thereby helping memory, thinking, and reasoning functions.
Potential anti-cancer properties: recent studies have garnered much attention from both scientists and health enthusiasts, as curcumin may play a role in inhibiting the uncontrolled growth of blood vessels that support the growth of cancer cells. Several studies on breast cancer show curcumin is a potent breast cancer inhibitor that works by inhibiting cell growth and encouraging apoptosis (self-induced cell stress and death).
Heart Healthy: turmeric’s anti-inflammatory properties and ability to fight oxidative stress play a role in reducing high blood pressure and heart health by strengthening the endothelial cells of blood vessels to improve flexibility in large arteries and increasing nitric oxide production and bioavailability. Studies also suggest it can lower certain types of cholesterol leading to a healthier heart and improved cardiovascular function.
Anti-diabetic effects: turmeric has been used as a diabetes treatment in Ayurvedic and traditional Chinese medicine for thousands of years. It has a blood glucose lowering effect, that combined with its capacity to suppress oxidative stress and inflammation make it useful in combatting both diabetes types 1 and 2.
It may also be beneficial for combatting other complications of diabetes such as bone loss, decreased glucose uptake by skeletal muscles, erectile dysfunction, and gastroparesis (delayed stomach emptying).
Scientific research shows that adding piperine, the active ingredient in black pepper, to foods along with the turmeric increases its bioavailability and absorption.
Okay! Let’s get cooking!
Blackened Cod Filets with Butternut Squash Risotto
Blackened Cod Filet with Butternut Squash Risotto is a flavorful and comforting dish that combines the mild, delicate flavor of the blackened cod with the creaminess of risotto highlighted by the sweetness of butternut squash and the earthiness of the golden turmeric. The dish is made by sautéing onions, garlic, and turmeric, then adding Arborio rice and cooking it slowly with broth and white wine. The butternut squash is roasted until tender and then mashed and stirred into the risotto along with bits of fresh sage. Finally it is topped with crispy blackened scallops. The result is a creamy, spicy risotto that is perfect for a cozy dinner or a special occasion.
Blackened Cod Filet with Butternut Squash Risotto
Ingredients
- 1 cup roasted butternut squash puree
- 1- 1/4 pounds boneless, skinless cod filet
- blackening seasoning
- 1 tbsp extra virgin olive or avocado oil
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 tsp ground turmeric
- 1 cup raw arborio rice
- 1/2 cup dry white wine (optional)
- 4 cups vegetable or chicken stock
- 1/2 cup shredded asiago cheese
- 2 cups shredded fresh spinach
- 1/8 tsp ground black pepper
- salt to taste
- chopped fresh sage leaves
Instructions
- Preheat the oven to 400 degrees F.
- Cut a butternut squash into large pieces and scoop out the seeds.
- Rub the cut side of the squash with a small amount of oil.
- Bake until it is easily pierced with a fork, about 30 minutes.
- Remove and peel off the skin.
- You can mash the squash with a fork in a bowl or puree it in the food processor. Keep it warm as you prepare the rest of the recipe.
- You won't need all of the mashed squash. The remainder can be frozen.
- Note: This can be done ahead of time. You'll need to reheat it prior to finishing the recipe.
- Heat the oven to 400 degrees F.
- Generously coat the top and bottom of the cod filets with the blackening spice.
- Heat a thin layer of oil in a sauté pan over medium high heat. Add the seasoned cod to the pan with the top, rounded side down.
- Cook the filet for 2 - 3 minutes until the seasoning is crispy and lightly browned. Turn it over and cook for an additional 2 minutes. The fish should not be cooked all the way through.
- Transfer the filets to a baking dish and set aside.
- Heat the vegetable/chicken stock in a small pot and keep it warm over a low heat.
- Heat the 1 tablespoon of olive/avocado oil in a large sauce pot over medium heat. Add the diced onion and cook for about 2 minutes until it begins to soften.
- Add the garlic, turmeric, and arborio rice and cook for 3 minutes, letting the rice lightly toast. It will get very dry.
- If using, pour in the wine and let it cook for 1-2 minutes, stirring constantly until most of the liquid has absorbed. Substitute additional stock if not using the wine. Be careful as the liquid will boil vigorously when added.
- Lower the heat to medium low. Begin adding the warm stock, one ladleful at a time. Stir frequently and let the rice absorb the liquid before adding more. The liquid should be gently simmering while the rice is cooking, not boiling.
- Continue this process for about 15 minutes, or until the rice is about half way done - firm but not crunchy.
- At this point finish cooking the cod in the preheated oven. You’ll know its done when it flakes easily. This should take 4 - 5 minutes depending upon the thickness of the filets.
- When the rice is nearly done, add the final amount of stock and the shredded spinach to the risotto. Continue cooking until the rice is creamy and tender and the spinach is wilted.
- Stir in the warm, mashed roasted butternut squash, the grated Asiago cheese, and the black pepper and season to taste with salt.
- Remove the cooked, blackened cod from the oven.
- Spoon the butternut squash risotto into bowls and top with the blackened cod, a fresh grating of Asiago cheese, and a bit of chopped fresh sage.
- Enjoy!
Notes
The butternut squash in this recipe is easily replaced with pumpkin puree or any other squash variety that you enjoy such as acorn, kabocha, or Hubbard.
Traditionally, risotto is prepared with Parmesan cheese so feel free to go this route.
Finally, any fall greens can be substituted for the spinach.
Nutrition Facts
Calories
425Fat
10 gSat. Fat
3 gCarbs
57 gFiber
3 gNet carbs
54 gSugar
6 gProtein
20 gSodium
690 mgCholesterol
28 mgButternut Squash Brownies
Butternut Squash Brownies are a sneaky way to hide vegetables that even a veggie-phobe will love. These rich brownies are free from gluten and added sugar and full of fudgy deliciousness. They are packed with butternut squash, rich dark chocolate, and sweetened only with pure maple syrup.
Butternut Squash Brownies
Ingredients
- 1- 1/2 cups diced, raw butternut squash (peel first)
- 1/3 cup avocado oil
- 1/2 cup pure maple syrup
- 3 oz 85% dark chocolate bar, broken into pieces
- 2 eggs
- 1 tsp pure vanilla extract
- 2/3 cup gluten free flour
- 1/2 cup unsweetened cacao powder
- 1 tbsp ground turmeric
- 1/2 tsp ground cinnamon
- 3/4 tsp baking powder
- 1/4 tsp salt
- generous pinch black pepper
Instructions
- Boil the butternut squash in enough water to cover it until it is tender.
- Strain, reserve the cooking liquid.
- Mash or puree the cooked squash. You want to have at least 3/4 cup of puree. If there’s not enough, add some of the cooking water until you have the full amount.
- Set aside to cool.
- Note: This can be done ahead of time.
- Preheat the oven to 350 degrees F and line an 8” x 8” baking pan with parchment paper.
- In a small saucepot over low heat, heat the avocado oil, maple syrup, and dark chocolate bar pieces to melt the chocolate. Stir frequently to avoid burning. Set aside to cool slightly.
- In a small bowl, sift together the dry ingredients to ensure there are no lumps and they’re well mixed.
- In a large bowl, whisk the egg, vanilla, and butternut squash puree until well blended. Whisk in the melted chocolate mixture.
- Using a large spoon, gently mix the dry ingredients into the wet ingredients in the large bowl. Do not overmix.
- Pour the batter into the prepared baking pan and spread evenly with a rubber spatula. For additional goodness, you can top with a layer of chocolate chunks or chopped nuts.
- Bake for 17 - 20 minutes.
- Let cool completely before slicing.
Notes
- If you’re not a fan of butternut squash you can replace it with pumpkin puree or any other squash you enjoy. You can also replace the maple syrup with honey or applesauce if you desire.
- If you would prefer a sweeter brownie feel free to substitute a sweeter chocolate bar for the dark chocolate bar. Milk chocolate will add the most sweetness.
- If you’re not concerned with going gluten free, you can substitute whole wheat or all purpose flour for the gluten free flour.
Nutrition Facts
Calories
184Fat
11 gSat. Fat
3 gCarbs
22 gFiber
3 gNet carbs
19 gSugar
11 gProtein
3 gSodium
94 mgCholesterol
27 mgThere you have it!
I hope these fall-inspired recipes bring comfort to your table and health to your body.
As you can see, incorporating butternut squash into your diet is both easy and delicious. It’s rich nutritional profile, combined with its digestive and heart health benefits, makes it a valuable addition to a balanced diet supporting overall well-being.