19 Nov 2007

Butternut the Winter Squash

Whether you call them butternut, butternut pumpkin or Winter squash, you will find butternut a great alternative to pumpkin. Butternut has an elongated shape, has cream-colored skin, deep orange-colored flesh and has a wonderful nutty, sweet flavor.

Butternuts are an excellent source of vitamins A, a very good source of vitamin C and potassium and a good source of dietary fiber, manganese, folate, the B vitamins (B1/3/5/6), copper and tryptophan. They also contain omega_3 fatty acids. The seeds are a good source of calcium and zinc.

High in beta-carotene, which is a powerful antioxidant and has anti-inflammatory properties. This can help in the prevention of atherosclerosis and gives relief to arthritis. Butternut is therefore an excellent vegetable to add to your diet.

Purchase butternuts with firm skin and are heavy in weight for their size. The best flavored ones are usually not more than a kilo (2.2lbs) in size. Can be stored for months if stored in a dry, cool but not freezing area. Once cut can be stored in the fridge for a few days.

Butternut can be used any way you would use pumpkin. I particularly like them stuffed and placed on a BBQ or grated raw in veggie salads. Don't forget to eat the seeds, they can be prepared exactly as you would prepare pumpkin seeds, either dried and eaten raw or roasted in the oven.

Butternut Squash Soup (RAW)
From Health Freedom, extracted from The Uncook Book by Juliano

3 cups Butternut Squash, peeled, seeded and chopped
1 mango, cubed
2 teaspoons curry
4 cups orange juice
½ cup dates

For garnish:
1 plantain or banana, sliced
½ cup chopped mint
A pinch of minced jalapeno
1 mango, seeded, peeled and diced

In a blender, combine the butternut squash, mango, curry, orange juice, and dates and blend until creamy. Garnish with plantain or banana slices, mint, jalapeno, and mango. Serve immediately after blending. Serves 4.

Sweet Crock Pot Butternut Squash
From Jolinda Hackett, Vegetarian Food -

2 butternut squash
1/4 cup margarine
1/3 cup brown sugar
1/2 tsp nutmeg
1/4 cup raisins

Peel squash and remove the seeds. Place the squash in the crock pot or slow cooker, then add remaining ingredients on top. Cover and cook on low for 6 to 7 hours.

Moroccan Butternut Stew
From Grant Family Farms

1/3 cup olive oil
2 diced onions
2 minced garlic cloves
1 tbsp ground cumin
1tbsp turmeric
1 tbsp cayenne
1/2 tbsp cinnamon
1/2 tbsp paprika
2 sliced carrots
1 cubed butternut
1 cubed eggplant
1 sliced green pepper
3 sliced zucchini
2 chopped tomatoes
1 1/2 cups cooked garbanzo beans (chickpeas)
pinch saffron
1/2 cup raisins or currants
fresh oragano (for garnish)

In a stew pot, heat olive oil and sauté diced onions, minced garlic cloves, ground cumin, turmeric, cayenne,cinnamon and tablespoon paprika. Add, in order, after each ingredient has begun to soften -carrots, butternut, eggplant, green pepper, zucchini and tomatoes. Stir garbanzo beans, saffron and currants/raisins. Simmer until all veggies are tender. If dry, add stock or tomato juice. Garnish with fresh oregano. Serves 4

Butternut Ambrosia Salad (RAW)
From the Vegan Chef

1/3 cup dried cranberries
1/3 cup golden raisins
1/4 cup dried currants
1 cup water
8 cups butternut squash, peeled, deseeded, and cut into 1-inch cubes
2 cups Gala or Golden Delicious apples, peeled, cored, and diced
3/4 cup celery, diced
1/2 cup green onions, thinly sliced
1/2 cup shredded coconut
1/2 cup raw walnuts, roughly chopped
1/3 cup raw sunflower seeds
1/3 cup freshly chopped cilantro
1/4 cup freshly chopped parsley
1/4 cup orange juice
2 tbsp lime juice
2 tbsp tamari, soy sauce, or Bragg Liquid Aminos
1 tbsp garlic, minced
1 tbsp toasted sesame oil
1 1/4 tsp cinnamon
3/4 tsp ground ginger
3/4 tsp curry powder

In a small bowl, place the dried cranberries, raisins, and currants; pour the water over the top, and set aside for 20-25 minutes or until plump. In a food processor, working in batches, process the cubes of butternut squash to finely chop them. Transfer the finely chopped butternut squash to a large bowl and repeat the process with the remaining cubes of butternut squash. Add the apples, celery, green onions, coconut, walnuts, and sunflower seeds, and toss lightly. Drain the plumped fruits and add them, along with the remaining ingredients, to the bowl, and toss the mixture well to combine. Set the salad aside for 15 minutes or more, to allow the flavors to blend before serving. Yield: 2 Quarts (2.3 litres)

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Anonymous said...

I can never get enough butternut squash. I love the flavor of it more than any other squash. Your recipe collection here has caught my fancy! I can't wait to give them a try.

urban vegan said...

love it, love it, love it! so versatile and healthy.

bazu said...

Raw butternut squash soup? Fascinating!

Naomi said...

I love butternut squash Jackie. It's very popular here in England and such a versatile vegetable. I too like it stuffed. It actually makes a good alternative to turkey at Christmas for vegetarians and vegans alike. The raw butternut squash soup sounds interesting. I'll have to try that.

Sheila said...

I love butternut squash too, but I wish I could figure out an easy way to peel them. I like to bake them with apples and spices. Just like a dessert. Yum.

Kilroy_60 said...

An interesting coincidence, we had squash soup like this at Thanksgiving this year.


Looking forward to see what you have to share at the Villagers go...Gonzo! Carnival.

Sharon Lynne said...

Sounds delicious!

I hope you had a good Thanksgiving!

Marion said...


Thanks for the info...I didn't know that about Butternut and Arthritis. Maybe that's why I seem to crave it these days.

I make it just like roasted garlic mashed potatoes. I add fresh chopped herbs just before serving.

Since potatoes are a once a week item, mashed squash, sometimes mixed with cooked turnip, make a good alternative.

Anonymous said...

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Stealth said...

Tried the salad - Holy cow - it was good. Thanks!

Anonymous said...

Hi! Dori just posted about butternut squash on her blog too. I've never ever seen butternut squash in our local stores. I'll have to seek them out.

Candi said...

Oh yum, I love all squashes, but butternut is up there on my tops list! Raw butternut squash sounds very interesting! I would never thought to have eaten it raw. I guess I equated it to a potato. Have you tried this raw recipe yourself? I love trying all raw recipes and may give it a go!

Marshamlow said...

I love butternut squash, thank you for these recipes I haven't seen any of them before. I usually bake it in cubes w/a little olive oil and salt and pepper. Or sometimes I add it to my homemade french onion soup, letting it cook long enough to dissolve and just add a thickness and heavenly flavor.

dreamy said...

I can view your blog again, No more op errors :)
Butternut is something I have not seen sold here before, very interesting!

Jackie said...

Thanks for all the great comments everyone. Will be popping by your blogs shortly if I haven't already.