Are You an Expert in BS (Butternut Squash!)?

Have you ever walked past a butternut squash in the produce aisle and thought…

“Nope, too intimidating…I’ll just grab the frozen bag instead.”  

You’re not alone!  We’ve heard it all:

“Growing up, my Mom never cooked squash.  To be honest, I don’t think I like it, and I have no idea how to cut it or cook with it.  What if I mess it up?”

“Butternut squash is creepy to me…I have never tried it, but I’m pretty sure I don’t like it…”

“I can’t eat butternut squash…I’m allergic to nuts.”  Yes, someone really said this at one of our cooking demos!

Here’s the good news: butternut squash is much easier to cut and cook than it looks — and it’s one of the most versatile, nutrient-packed veggies of the season. Once you learn the simple steps, you’ll wonder why you ever skipped it.

Why Butternut Squash Belongs on Your Plate

Like all varieties of winter squash, this underappreciated vegetable delivers incredible nutrition in every bite:

• Only about 63 calories per cup
• High in fiber for digestive health
• Potassium to support a healthy heart
• Bone-building vitamins and minerals
• Antioxidants and phytonutrients that help fight inflammation and chronic disease.

Delicious, budget-friendly, and loaded with health benefits – what’s not to love?

How to Cut Butternut Squash (Without the Fear)

Yes, it looks intimidating, but it is easier than you think!  Here’s the simple method:

1. Slice off both ends so it sits flat.
2. Cut the squash crosswise, separating the long neck from the round base.
3. Use your chef’s knife to remove the skin (or a “rock-star” vegetable peeler if you have one).
4. Scoop out the seeds and slice or chop depending on how you are using it.

👉 A sharp chef’s knife and a sturdy cutting board make the job quick and easy!

Want to see it in action?  Watch this short video!

Delicious Ways to Enjoy Butternut Squash

Butternut squash works in sweet and savory dishes and pairs beautifully with fall flavors.  Here are a few of our favorites:

SALADS:

• Pear and Butternut Squash Salad – we served this during a cooking demo at our local farmers’ market, and many couldn’t believe the delicious combination of flavors and textures!  We heard things like, “You did it again, I would never have believed fruits and vegetables could go together so well!” 
• Butternut Squash Kale Salad – massaging the kale and adding the sweetness of butternut squash results in one fantastic salad!
• Butternut Squash Salad with Warm Cider Vinaigrette – roasting the butternut squash gives this salad amazing flavor.

SOUPS:

• Butternut Squash and Apple Soup – creamy and dreamy soup, and the delicious sweetness comes from the squash and apples.  We have been told it is even better than Panera’s Autumn Squash Soup – with a fraction of the sodium!
• Butternut Squash Minestrone – great crowd-pleaser and, with its flavor-popping taste, no one will believe it is healthy!
• Slow Cooker Curried Butternut Chili – hearty, filling and incredibly tasty, this chili is excellent for busy weeknights when you can let the slow cooker do the work.

ENTREES:

• Fire-Roasted Sloppy Joes – butternut squash adds the sweetness, so you don’t have to add all the brown sugar, ketchup and BBQ sauce.
• Butternut Squash Lasagna – thanks to an Eat REAL America member request, we were inspired to come up with this veggie-loaded lasagna with a delicious smoky tomato sauce.
• Quinoa with Butternut Squash and Sausage – a member favorite, this one will make you love butternut squash!
• Butternut Squash Veggie Bake – this recipe is one of our favorites…ideal for a quick dinner – or breakfast the next morning with an egg on top.  Makes great wraps and quesadillas too!  Watch how easy this is to prepare from one of Krista’s appearances on Good Morning KAKELAND!
• Butternut Squash Tacos and Roasted Butternut Squash Fajitas – who says you need meat?!  Loaded up with your favorite toppings, the roasted squash is ideal for these flavorful meals.
• Butternut Squash and Fig Pasta – this one will blow your taste buds away!  The slight sweetness of the figs makes for a delicious combination of flavors.

SIDES:

• Smoky Braised Butternut Squash – tender with a delicious smoky flavor, you will want to soak up every bit of the yummy sauce.
• Autumn Harvest Brussels Sprouts and Butternut Squash – this side dish screams “Fall!” and will disappear quick at your holiday table.
• Honey Baked Butternut Squash Fries – who doesn’t love turning veggies into fries?!
• Herb Seasoned Butternut Squash – whether you steam it or roast it, use this simple combination of seasonings for a fantastic side dish that will complement so many meals!

💡 Time-saving tip: Roast a big batch of squash on Sunday, then use it throughout the week in salads, soups, grain bowls, or even breakfast scrambles.

And if you’re ready for something packed with flavor and veggies, watch Zonya make the Moroccan Vegetable Curry…it gets rave reviews!  It’s perfect for a cool fall or winter night.  It can be served with rice or your favorite grain, or it is absolutely delicious all by itself!  If there are any leftovers, try warming them up and topping them with an egg for breakfast the next morning!

This Week’s Challenge

Pick up a butternut squash this week at the farmers’ market or store. Roast it and use it in at least two different meals.  You’ll see just how easy (and delicious) it is to become an expert in BS — the good kind! 😉