Butternut Squash

BUTTERNUT SQUASH

Butternut squash, another fall favorite, is very versatile, healthy and hearty in a variety of dishes.  It’s natural rich buttery qualities help to give you a feeling of satisfaction without all the fat and calories. 

Butternut squash is in the gourd family (along with pumpkins, melons and cucumbers) and is actually considered a fruit because of its seeds.  It’s very high in dietary fiber, potassium, antioxidants, and very low in fat, which promotes heart and bone health.  The bright orange color of the squash indicates that it is high on carotenoids as well as vitamin C.  Just one cup provides you with half of your daily serving of vitamin C!  I have provided some hearty fall recipes below that will provide comfort and satisfaction as fall comes to and end and winter begins, enjoy!

Whole Wheat Butternut Squash Pasta with a Sage infused Brown Butter Cream Sauce

 

2 cups whole wheat flour

2 eggs

½ tsp salt

½ cup butternut squash (pureed in a blender with water until smooth)

1 tbs olive oil

2 tbs chopped fresh parsley

2 tbs unsalted butter

12 sage leaves

½ cup heavy cream

¼ tsp cinnamon

1 tsp cider vinegar

Salt to Taste

For the Pasta:

-       - combine flour, eggs, salt, butternut squash puree, oil and parsley until fully incorporated

-       - chill dough for 30 minutes

-       - on a floured surface roll out dough as thin as you can ( I did 3 separate pieces)

-       - fold sheet in 3’s and cut into linguine

-       - drop pasta into boiling, salted water for 2-3 minutes, strain into a colander

For the sauce

-       - melt/brown the butter and sage in a small saucepot

-       - once butter is brown remove sage leaves, add cream, cinnamon vinegar and salt, reduce until it coats the back of a spoon

     - Serve over pasta.

Since the sauce is very rich and heavy, you don’t need a lot, maybe 2 tablespoons per portion.  Even though it is a cream sauce using just a little bit won’t add unnecessary calories to your diet, but provide a ton of flavor and satisfaction, a perfect comfort food!

Butternut Squash and Sweet Potato Breakfast Hash

1 tbs olive oil

1 sweet potato, small cubes

1 parsnip, small cubes

½ butternut squash, small cubes

1 small clove garlic

¼ cup red bell pepper, small dice

1/8 cup jalepeno, small dice

¼ cup white onion, small dice

¼ cup garbonzo beans

 juice of ½ lemon

juice of 1 lime

1 tsp coriander

½ tsp cumin

¼ tsp red pepper flakes

Salt and Pepper to taste

1 egg

- Saute sweet potato, parsnip, butternut squash and garlic in olive oil in large sauté pan for 15 minutes

- Add red pepper, onion, garbonzo beans and jalepeno, lemon and lime juice and spices sauté until everything is tender (another 15 minutes or so) 

- In the mean time heat a pan for the egg and fry in a non-stick sckillet to your liking.  serve over hash and garnish with fresh parsley

Butternut Squash Risotto

3 tbs olive oil

3 green onions

1 large clove garlic

½ cup shitake mushrooms

1 cup brown rice

½ cup butternut squash puree

8 cups vegetable stock (see recipe below)

1.5 tsp salt

Pepper to taste

1/8 cup Parmesan cheese

1 tsp lemon juice

dash of cinamon

- sauté garlic, onions and mushrooms in 2 tbs of oil for 5 minutes, set aside

- heat rice in 1 tbs oil over medium-low heat for 3-4 minutes or until aromatic

- add 1 cup vegetable stock until absorbed, stirring constantly, add another ½ cup until absorbed, repeat until rice is tender, between 45 and 60 minutes

- add butternut squash puree, salt and pepper, stir until thick and creamy

- stir in mushrooms, garlic and onions

- finish with parmesan, lemon juice and cinnamon

Vegetable Stock

10 cups cold water

1 onion

2 celery stalks

1 carrot

1 parsnip

5 mushrooms

8 green onions

1 bunch parsley

1 small bunch thyme

-       - In a large pot combine rough chopped vegetables and herbs, bring to a boil, reduce to a simmer. 

-       - Simmer for 45 minutes to an hour

-       - Strain out vegetables, save liquid