Vim & Vigor - Fall 2020 - GMC - 46

46

In the Market

THREE WAYS WITH

Butternut
Squash

THOUGH ITS NAME EVOKES DECADENCE,
THIS SIZABLE GOURD IS BOTH
NUTRITIOUS AND LOW IN CALORIES

BY LEXI DWYER

FALL 2020 VIM & VIGOR

1

ROAST IT

2

BLEND IT INTO HUMMUS

3

STUFF IT

Heat oven to 400 degrees. Peel 1 butternut squash, slice it lengthwise, scoop out
the seeds and cut into 1-inch cubes. Toss the
squash in a bowl with olive oil and add salt,
pepper and other seasonings (try cinnamon
or curry powder) if desired. Roast for 25 to
30 minutes, until the squash is tender and
can be pierced easily with a fork.

Follow the above steps for roasting
squash. After letting it cool, blend squash
in a food processor with 1 cup of drained
chickpeas, 1 tablespoon of olive oil, 2 tablespoons of water and 2 minced garlic cloves.
Add tahini and lemon juice to taste.

Heat oven to 400 degrees. Cut butternut
squash in half lengthwise and scoop out the seeds,
then brush the flesh with olive oil. Place the squash in a
baking dish, flesh side down, and brush more olive oil on
the skin. Roast until the squash can be easily pricked with a
fork, about 35 minutes. Remove from the oven, let the squash
halves cool and remove enough flesh from each to create a
1⁄2-inch border around the outside (extra squash can be saved
for another time and used in soups, pasta dishes or grain
bowls). Add your favorite rice side dish to each hollowed-out
half and drizzle with olive oil. Return filled squash halves to
the oven and warm them for about 20 to 30 minutes.

PHOTO BY SHUTTERSTOCK
PHOTO CREDIT

When it comes to the
winter squash known
as butternut, its name
speaks volumes.
"It really is what it sounds like.
It has a buttery texture and nutty
flavor but is also packed with
health benefits," says Libby Mills,
a spokeswoman for the Academy
of Nutrition and Dietetics.
One cup of raw butternut squash
has more potassium than a mediumsize banana, a fruit typically associated with this key mineral that can
help manage blood pressure.
Butternut squash is also a good
source of fiber, good for digestion
and lowering cholesterol levels.
And you can thank that bright
orange color for another key nutrient: beta carotene, which the body
converts to vitamin A. One cup
of raw squash provides almost
300 percent of the recommended
daily allowance, and, as Mills says,
"vitamin A is great for the immune
system and vision function" and
helps promote healthy skin.
Now that you're sold on the
virtues of this bell-shaped veggie,
here's how to cook with it:



Vim & Vigor - Fall 2020 - GMC

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