NOVEMBER 2012
BUTTERNUT SQUASH
Butternut squash is a type of winter squash. Butternuts
are readily available in American markets from September till the
middle of December. However, since many fruits arrive from
South America, they can be easily found all year round.
As a gourd, winter squash has a tough rind, which allows
for storage during the winter months. Buy well-grown whole butternut squash instead of its sections.
Whenever possible, buy long neck butternut squash as it contains more meat and less hollow cavity and
seeds. Look for mature product that feature fine woody note on tapping, and are heavy in hand. Its stem
should be stout and firmly attached to the fruit. Avoid those with wrinkled surface, spots, cuts, and
bruises.
Cut the stem end and slice the whole fruit into two equal halves. Remove central net-like
structure and set aside seeds. Then cut into desired sizes. In general, wedges/small cubes are used in
cooking preparations. Once at home, well-ripen squash can be stored for many weeks in cool, humidfree, well-ventilated place at room temperature. However, cut sections should be placed inside the
refrigerator where they keep well for few days. Almost all the parts of the butternut squash plant; fruit,
leaves, flowers, and seeds are edible.
Butternut squash contains many different nutrients, such as vitamins A and C, potassium and
fiber. Each cup of cubed butternut squash provides approximately 60 calories, 3 g of fiber, almost 300
percent of your daily value of vitamin A, 50 percent of vitamin C, 7 percent of calcium and 5 percent of
iron. Beta carotene imparts the orange-yellow color of butternut squash. In the body, beta carotene is
converted to vitamin A, which helps maintain eye health. Vitamin C aids in wound healing, and is
important for gum health, also promotes growth and repair of tissues and increases the body’s
absorption of iron. The potassium in butternut squash helps maintain healthy blood pressure. Butternut
squash is also a good source of fiber, which can improve cholesterol levels while also keeping you
regular.
Butternut squash can be used in variety of delicious recipes either baked, stuffed, or stew fried;
but eaten best by steam cooking in order to get maximum nutrients. As in pumpkins, it can also be used
in the preparations of casseroles, pies, pancakes, custard, ravioli, bread, and muffins.
WEEK 1
Curried Peanut & Butternut Squash Soup
Serves 6-8
Ingredients:
2 cups thinly sliced onion
1 T curry powder
1 1/2 tsp ground cumin
3/4 tsp salt
1/4 tsp red pepper
2 garlic cloves (pressed or finely chopped)
4 cups chicken broth
2 cups chopped, peeled butternut squash
1 cup shredded carrot
1 cup frozen peas
1 1/2 cups brown rice (cooked)
3/4 cup green onion (sliced)
6 T peanut butter
1/4 cup chopped cilantro
Lime wedges
Preparation:
1. Cook onion in large pot ~ 6 minutes
2. Stir in curry, cumin, salt, red pepper, and garlic
3. Cook 1 minute stirring constantly
4. Add chicken broth, squash, and carrot - Bring to a boil
5. Cover, reduce heat, and simmer for 20 minutes
6. Stir in frozen peas, cooked uncovered for 1-2 minutes
7. Stir in rice, green onion, peanut butter, and cilantro
8. Cook a few more minutes (until heated thoroughly)
9. Serve with lime wedges
Freezes well and is great reheated!
WEEK 2
Butternut Squash Pizza with Rosemary
Ingredients:
1 cup sliced onion
2-4 cloves of garlic (pressed or finely chopped)
Butternut squash
1 tsp dried rosemary or sage
Salt and ground pepper (to taste)
2 T olive oil
1 cup grated Parmesan or Asiago cheese
Pizza crust
Preparation:
1. Prepare pizza crust (prepackaged or homemade per instructions).
2. Cut squash in 1/2, deseed, and cook in microwave face down in 1/2 inch of water for 10 minutes
3. Meanwhile cook onions and garlic in olive oil on stovetop until browned
4. Scoop cooked squash and onion/garlic mixture into bowl and mix gently
5. Spread mixture on uncooked pizza crust; add rosemary, salt and pepper
6. Bake at 450 degrees for 10 minutes
7. Top with cheese and bake for 1-2 minutes longer
WEEK 3
Butternut & Barley Pilaf
Winter squash contributes a rich, full flavor to a simple barley pilaf. The pilaf is an excellent
accompaniment to chicken and pork, but would stand on its own with the addition of Parmesan.
6 servings, 2/3 cup each
Ingredients:
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 14-ounce can reduced-sodium chicken broth, or vegetable broth
1 3/4 cups water
1 cup pearl barley
2 cups cubed peeled butternut squash, (3/4-inch cubes) (see tip)
1/3 cup chopped flat-leaf parsley
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1 clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
Preparation:
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3
minutes.
Add broth, water, barley and squash; bring to a simmer.
Reduce heat to medium-low and simmer until the barley and squash are tender and most of the liquid
has been absorbed, about 45 minutes.
Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.
Tip: To save time, use conveniently peeled and cubed butternut squash, available in many supermarkets
in the fall and winter.
WEEK 4
Sweet & Savory Beef Stew
2 servings, about 1 1/2 cups each
Ingredients:
2 1/2 teaspoons canola oil, divided
8 ounces bottom-round beef, trimmed, cut into 3/4-inch cubes
1 large shallot, halved and thinly sliced
1 teaspoon dried thyme
1/2 teaspoon dried rubbed sage
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons all-purpose flour
1 cup reduced-sodium beef broth
2 1/2 cups cubed peeled butternut squash
1/3 cup dried cherries
Preparation:
1. Preheat oven to 350°F.
2. Heat 1 1/2 teaspoons oil in a large ovenproof saucepan over medium heat. Add beef and cook until
browned on all sides, 6 to 8 minutes. Transfer to a plate.
3. Reduce heat to medium-low; add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring
often, for 1 minute. Stir in thyme, sage, salt and pepper; cook for 30 seconds. Return the beef to the pan
and sprinkle with flour. Cook, stirring often, until the flour browns, about 3 minutes. Pour in broth;
scrape up any browned bits from the bottom of the pan. Continue cooking until the liquid bubbles and
thickens slightly, about 2 minutes. Stir in squash.
4. Cover the pan and transfer to the oven. Bake for 1 hour. Stir in cherries, cover and continue baking
until the meat is tender when pierced with a fork, about 30 minutes more.
Makes 2 servings, about 1 1/2 cups each.
WEEK 5
Oven-Roasted Squash with Garlic & Parsley
Winter squash becomes tender and sweeter when roasted—a delicious side for a holiday dinner.
10 servings, about 3/4 cup each
Ingredients:
5 pounds butternut squash, peeled, seeded and cut into 1-inch chunks (see Tip)
2 tablespoons extra-virgin olive oil, divided
1 1/2 teaspoons salt
1/4 teaspoon freshly ground pepper, divided
3 cloves garlic, minced
2 tablespoons chopped Italian parsley
Preparation:
1. Preheat oven to 375°F.
2. Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. Spread evenly on a large baking
sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes
(depending on the variety of squash).
3. Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring,
until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and
parsley. Taste, adjust the seasoning and serve.
Make Ahead Tip: Cut squash up to 1 day ahead; store airtight in the refrigerator.