Homemade Butternut Squash Recipe

As you could've guessed, there are only a few simple ingredients that you need to make this recipe. You probably already have all of them on hand (except for the squash maybe). One tip: try buying your squash at a local farmers market. Not only is it much fresher, but it's better for you and has more nutritional value. How? Since it hasn't been transported a long distance, the veggie hasn't time to decompose, so the nutrition has remained intact. You'll also be supporting your local economy! Anyway, here are the ingredients you'll need:

* 1 whole butternut squash (see guidelines for buying fresh butternut squash below)

* 1 teaspoon cinnamon

* 2 Tablespoons pure maple syrup

* 2 Tablespoons butter, or vegetarian butter substitute (like Earth Easy)

* 1/4 cup milk or soy milk

Here's how you can make butternut squash in just about 30 minutes. While the squash is cooking, you'll have plenty of time to cook up your entree and other veggie sides.

A note: Alternatively, you can peel squash ahead of time with a vegetable peeler, or buy pre-pealed squash which is somtimes available in grocery stores.




1. Wash the butternut squash, then cut in half lengthwise. Remove the seeds (you can make roasted butternut squash seeds with them).

2. Place the halves on a cutting board, with the flat side down. Slice the squash into 1" slices, cutting so the slices are short, not long.




3. Bring a large saucepan of water, enough to cover the squash, to a boil. Add the squash and cook until the squash is tender, and a fork easily pierces into the squash. Remove from heat and drain.






4. Allow to cool slightly to handle the squash. Scoop the soft squash innards into a bowl, discarding or composting the skins. On low heat, use a potato masher to thoroughly mash the squash. Add the squash to a saucepan under low heat. Add the butter and stir until melted. Add the milk, stirring to combine with a wooden spoon, then the cinnamon and maple syrup. Stir well and serve immediately.

Not all butternut squash is created equal. Butternut squash is in its peak at different times throughout the year, but what you'll want to look for in the grocery store and at farmstands are:

* Dull skins, not shiny
* Intact stems if possible (to prevent rot)
* Squash that are heavy for their size
* No soft spots on the squash

In case you hadn't guessed, butternut squash is very low calorie and naturally low in sodium. Here's exactly what vitamins and minerals are in this veggie:

Potassium - 582 mg
Phosphorus - 55 mg
Magnesium - 59 mg
Calcium - 84 mg
Iron - 1.23 mg
Zinc - 0.27 mg
Copper - 0.133 mg
Manganese - 0.353 mg
Selenium - 1 mcg
Sodium - 8 mg

Vitamin C - 31 mg
Niacin - 1.986 mg
Vitamin B1 (thiamine) - 0.148 mg
Vitamin B2 (riboflavin) - 0.035 mg
Pantothenic Acid - 0.736 mg
Vitamin B6 - 0.254 mg
Folate - 39 mcg
Vitamin A - 22868 IU
Vitamin K - 2 mcg
Vitamin E - 2.64 mg
Contains some other vitamins in small amounts.

Information found on this Vegetable Chart from Dr. J.D. Decuypere.