Acorn and butternut squash and pumpkin are delicious paired with sweeter spices—such as cinnamon, clove, nutmeg, and allspice—and roasted in the oven. For a savory take, try cumin, garlic powder, and a pinch of cayenne or rosemary and thyme.
The recipes below offer a savory and a sweet take on winter squash. Consider blending it with apples, a nut butter , a plant milk , and cinnamon. You can also blend some into mac and cheese. It adds a creamy texture and numerous nutrients, but children are unlikely to notice or taste it. Soften the spaghetti squash in the microwave, then slice in half and bake for about 40 minutes before using the tines of a fork to scrape out the flesh into strands.
You can top the spaghetti squash with marinara sauce and serve in the bowl that remains after you scoop the flesh out of the halved squash. Alexandra Grablewski Alexandra Grablewski. Slice ends from squash and halve lengthwise. Use a spoon to scoop out the seeds and discard them or rinse and save to roast later. Brush squash halves with oil and season with pepper.
Transfer to a baking sheet, cut-side down. Roast until very soft, about 45 minutes. Let cool, scoop flesh into a bowl, and mash lightly. In a medium pot over medium-high heat, bring milk, broth, and kosher salt to a simmer. Stirring constantly, add polenta in a slow, steady stream to avoid lumps. Stir over medium heat until thickened, about 5 minutes. Stir in squash, cheese, and sage. Serve warm.
Use a spoon to hollow out the center; discard seeds or rinse and save to roast later. How much fiber is in Butternut Squash? Amount of fiber in Butternut Squash: Fiber. How much glucose is in Butternut Squash? Amount of glucose in Butternut Squash: Glucose. How much protein is in Butternut Squash? Amount of protein in Butternut Squash: Protein.
How much Vitamin A is in Butternut Squash? How much Vitamin C is in Butternut Squash? How much Calcium is in Butternut Squash? Fruits and vegetable consumption has been associated with a reduced risk of many adverse health conditions. Consuming plant foods, such as butternut squash, decreases the risk of obesity , diabetes , heart disease , and overall mortality. It can also enhance the complexion, increase energy, and contribute to a healthy weight. To maintain a healthy blood pressure, getting enough potassium in the diet is as important as lowering sodium intake.
Fewer than 2 percent of adults in the United States U. A high potassium intake is also associated with a reduced risk of death from all types of stroke and cardiovascular disease, and other causes of mortality. People who consume a high amount of beta-carotene appear to have a lower risk of asthma. Beta-carotene is the antioxidant that gives certain fruits and vegetables, like squash, their bright orange pigment.
Other orange plant foods with a high beta-carotene content include papaya , sweet potato, apricots, broccoli, cantaloupe, pumpkin , and carrots. Studies have indicated that people who consume more carotenoids, including, beta-carotene are less likely to develop colon cancer.
People with type 1 diabetes who consume high-fiber diets have lower overall blood sugar levels. For people with type 2 diabetes , additional fiber improves blood sugar, lipids, and insulin levels. One cup of butternut squash provides about 6. The AHA recommend consuming 25 grams of fiber a day for a 2, calorie diet.
Butternut squash can enhance the hair and skin because of its high vitamin A content. Vitamin A is needed for sebum production, which keeps hair moisturized. Even though it is a high-carbohydrate food , it has a low glycemic index, making it a smart addition to most eating patterns.
One cup of cubed, cooked butternut squash g provides 82 calories, 1. Butternut squash is an excellent source of vitamin A, fiber, and vitamin C.
The following nutrition information is provided by the USDA. A 1-cup serving of cooked butternut squash provides only 82 calories, most of which comes from the The USDA recommends that adults consume between 22 and 34 grams of fiber per day, depending on age and sex.
This squash is full of healthy carbohydrates, and when it is boiled, it has a low glycemic index of That makes it a filling option that most people can regularly incorporate into meals.
Butternut squash is a great choice for people on low-fat diets , as it contains almost no fat. Butternut squash provides 1. You would need to supplement with other protein sources to meet your daily protein needs. Dried or roasted squash seeds also contain protein and can serve as a filling, nutrient-dense snack. Butternut squash is an excellent source of vitamin A , with a single serving providing more than the daily requirement for adults. Vitamin A is essential for proper organ function and optimal vision.
It is also an excellent source of vitamin C and a good source of thiamin, niacin, vitamin B6, folate, and pantothenic acid. Minerals in butternut squash include calcium, iron, phosphorus, potassium, magnesium, and manganese. Butternut squash is a low-fat, lower-calorie source of carbohydrates with plenty of filling fiber. Butternut squash is an excellent source of vitamin A and C and contains thiamin, niacin, and folate. Including butternut squash in your meal plan may provide certain health benefits because of the nutrients it provides.
Vitamin A is essential in the body for the maintenance of normal vision. Butternut squash contains beta carotene, a type of vitamin A that is especially important for eye health. Studies have shown that consuming foods or supplements with beta carotene may help prevent age-related macular degeneration—a form of vision loss that becomes more common as people age.
Butternut squash also contains high levels of vitamin C, some vitamin E, and a minimal amount of zinc. The vitamin A in butternut squash may also play a role in the prevention of certain cancers. The vitamin is important for regulating cell growth and differentiation. Some studies have examined the association between beta carotene and a lower risk for prostate and lung cancers. For example, the relationship between beta carotene and lung cancer in people who smoke has been studied with mixed results.
And there is some evidence that higher vitamin A intake may lead to a lower risk of prostate cancer. However, the relationship between vitamin A and cancer risk is still unclear, and there is a possibility that taking too much vitamin A may be detrimental. While measles is no longer common in the United States, it is still a cause of death in some developing countries. Vitamin A deficiency increases the risk for severe measles.
Consuming foods that are very high in vitamin A or taking a vitamin A supplement can help reduce the risk of vitamin A deficiency. Researchers have identified certain foods that they identify as powerhouse fruits and vegetables.
These are foods most strongly associated with reduced chronic disease risk. These foods provide higher levels of bioavailable nutrients such as vitamin C, niacin, vitamin B6, folate, and others. Winter squash, including butternut squash and acorn squash, made the list.
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