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Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

Squash's tangerine hue, however, indicates butternut's most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What's more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. 

As if this weren't enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.



The easiest way to peel the butternut is with a sharp potato peeler. Begin by holding the neck of the squash and peel the ball end first. Once this is peeled, turn the butternut and holding this ball end, peel the neck. All that should be left to peel on the neck is the straight part of the butternut. It is easiest to peel the rounded ball end while holding the neck with the peel still on. Then while holding the peeled ball end, all you want to be left with is peeling the smooth straight neck of the butternut. Once peeled, cut the two ends of the butternut so you have 2 flat ends. Stand it up on the larger base, and now slice the butternut in half from the top of the neck end down to the base of the butternut. Open it up and scoop out the seeds. You are now ready to slice and dice the butternut. In the alternative, the butternut can be roasted whole. Simply poke holes in the butternut as you would a baking potato and roast in a 375 degree oven for 45 minutes to an hour, until very soft. After it has cooled, place the butternut on a cutting board and gently slice open. Scoop out the seeds and discard. Gently scrape the flesh from the skin and discard the skin.





Better than your average pumpkin pie! 


  • 1 medium butternut squash or 2 small butternut squash

  • 1 (12 ounce) can evaporated milk

  • 3/4 cup sugar

  • 2 eggs

  • 1 1/4 teaspoons ground cinnamon

  • 1/2 teaspoon ground nutmeg

  • 1/2 teaspoon apple pie spice

  • 1 9-inch deep dish pie crust

Preparation of Pie

  1. Pierce the squash with a knife in several places, and place in a baking dish in a 350 degree oven.

  2. Bake until the squash is tender and easily pierced with a knife (about 1 hour) ALLOW TO COOL COMPLETELY.

  3. Cut the squash in half, and remove the seeds.

  4. Scoop out about 2 cups of the pulp and place in your blender or food processor.

  5. Add all remaining ingredients and blend until smooth.

  6. Pour into prepared pie crust.

  7. Bake 45-50 minutes or until the center is nearly set, and the pie is starting to slightly pull away from the edges of the pan.

  8. Cool on a wire rack.


A few ingredients yielding a lot of flavor!



  • 2 1/2 pounds butternut squash, peeled and cut into 1-inch pieces

  • 3 tablespoons olive oil

  • Salt and pepper to taste

  • 3/4 cup heavy cream

  • 2 tablespoons chopped sage leaves

  • 2/3 cup finely grated parmigiano-reggiano



1. Preheat oven to 400°F with rack in middle.
2. Toss squash with olive oil, salt and pepper in a 13x9 baking sheet.
3. Roast for 40 to 50 minutes depending on your taste. Many like a butternut squash that is a little browned on the edges. After removing Butternut from oven, transfer to a 2 quart casserole dish. 

4. Sprinkle with sage and pour cream over the butternut. Give this a little mix, and sprinkle the grated cheese over the top.

5. Return to oven and bake uncovered for 15 to 20 minutes. Let stand about 5 minutes before serving (cream will thicken).


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