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How to cook Butternut Squash

 

 

Learn how to prepare and store butternut squash.  Nutrition facts are also included.

What you will need:

  • Butternut squash
  • A sharp knife
  • A spoon
  • A sturdy and sharp vegetable peeler (I use this one).  If your peeler is not sharp or sturdy, peeling a butternut squash will easily become a frustrating task.
  • A baking dish or tray

 

Cooking methods:

Baking the squash in cubed chunks:

  • Wash and dry the squash
  • Using a sharp knife remove the top and bottom of the butternut squash so that it sits firmly on the cutting board or counter
  • Stand the squash upright with the larger end on the board and using a sharp knife cut the butternut squash lengthwise from stem (top) to base (bottom)
  • Using a spoon, remove the seeds (save for later as a treat or discard)
  • Using a sturdy, sharp peeler, turn the butternut squash over and remove the skin
  • Cut the squash into cubed chunks and place in a baking dish
  • Season with salt and pepper (if desired). If using in desserts leave out the salt and pepper
  • Add a little water to the pan (just to line the bottom of the pan)
  • Roast in a 400° oven for 20-25 minutes (roasting time may vary based on thickness of the cubes)

 

Baking squash halves:

  • Wash and dry the squash
  • Using a sharp knife remove the top and bottom of the butternut squash so that it sits firmly on the cutting board or counter
  • Stand the squash upright with the larger end on the board and using a sharp knife cut the butternut squash lengthwise from stem (top) to base (bottom)
  • Using a spoon, remove the seeds (save for later as a treat or discard)
  • Baste the cut halves with a little olive oil, avocado oil or melted butter
  • Place the cut sides facing down in the baking dish
  • Add a little water to the pan (just to line the bottom of the pan)
  • Bake at 400 °F for 30 to 40 minutes (based on the size of the squash)

 

Baking a whole squash:

  • Wash and clean the outer skin
  • Pierce a few holes in various areas of the squash (these act as vents)
  • Place the whole squash in a baking dish
  • Bake at 350 °F for 45 to 50 minutes (For a 1 1/2 lbs squash)
  • 2 1/2 lbs may take approximately 1 hour to 1 1/2 hours (after an hour has passed, check to see if its done or if additional time is needed as oven temperatures vary)

 

Storage:

Uncooked:

  • Purchase squash that is clean, heavy and hard.  Cracked, decaying or soft squash should be avoided.
  • Most winter squash stores well and can usually be stored for up to 6 months.
  • Winter squash can be stored in a cool, dry location (50° to 55°) with low humidity.

Cooked:

  • Cooked winter squash freezes well.  Place in an airtight container and freeze.  It can later be thawed and used to thicken soups and stews.
  • In the refrigerator, store in an airtight container.  It is best to use it up within a week

 

Butternut squash recipes

Nutrition Facts
Serving Size 100g
Servings Per Container 1

Amount Per Serving
Calories 40 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 10g 3%
Dietary Fiber 3.2g 13%
Sugars 1.97g
Protein 0.9g 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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