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Butternut Squash By Katherine Tallmadge, M.A., R.D. The coming of fall is symbolized, for each of us, by different events and moments: the first turning of leaves, a bracing snap of cool air, rediscovering forgotten favorite sweaters, children returning to school, the palpable shortening of September and October days. For me, one of the harbingers of autumn is the huge winter squashes at my local farmer's market. Squash, technically a fruit, comes in a dazzling array of sizes, shapes and flavors. Butternut is one of the most popular, flavorful and nutritious. Winter squashes, particularly butternut, are far superior to the summer squashes and zucchini in taste and nutrition because of their deeper color and higher carbohydrate and nutrient content. The most potent squashes are the more deeply colored varieties, especially pumpkin and butternut. Their color is provided by one of the most powerful nutrients: beta-carotene. Characterized by a chubby bowling pin shape, a buff/beige color on the outside and a deep orange on the inside, the butternut is an exceptional source of beta-carotene, an antioxidant which converts to vitamin A in your body. Beta-carotene is critical for your immune system, your skin, your vision, bones, reproduction, and more. Studies show that people who eat foods high in beta-carotene and people with high blood levels of beta-carotene have a lower incidence of certain cancers. But you won’t get the same results with a beta-carotene supplement. Study after study has shown disappointing results with the supplements. So, only the food will do! But that’s a good thing for us squash lovers. Apparently, each squash is a bustling little factory of nutrients and phytochemicals, the plant compounds with potent powers of healing. When acting synergistically in a food, these nutrients provide a more powerful health punch than the individual nutrients alone. Some of the most important nutrients in squash are antioxidants, such as beta-carotene, alpha-carotene and vitamin C, which are powerful substances believed to reduce inflammation, improve immune function and help prevent heart disease and cancers, among other benefits.
Butternut squash is also a great source of fiber (good for your gastrointestinal system), potassium (important for your heart and lowers blood pressure), vitamin C (a great antioxidant important for your skin, bones and healing), magnesium (important for muscle function, the heart, bones, blood clotting, and improves diabetes),manganese (important for metabolism and bone formation) and calcium (important for your heart and bones). And a big plus: it’s low in calories, only 82 calories in a cup (7 ounces) of baked squash cubes. Interestingly, when you buy canned pumpkin pie filling, you are most likely buying butternut squash – not pumpkin squash, according to Molly Jahn, professor of plant breeding at Cornell’s College of Agriculture and Life Sciences. Jahn has developed one of the newer and most flavorful varieties of butternut squash, called “bugle.” The bugle, smaller than the usual butternut (3 –4 pounds rather than 4 – 5 pounds) has superior disease resistance and health. ”A healthier plant makes a tastier product,” says Jahn. The average grocery store probably will not label the variety of butternut squash. So, I encourage you to buy from your local farmer or farmer’s market, where they are sure to know if their butternut squash is a bugle. The darker the butternut, the more ripe and ripeness adds sweetness, flavor and superior nutrition. You can even eat the seeds of the butternut squash, but the seedcoat should be removed as it’s quite hard. There are known health benefits of pumpkin seeds (pepitas) and, while butternut squash seeds haven’t specifically been studied as much as pumpkin seeds, the benefits are probably similar. Bon Appetit! Griffin Market Butternut Squash Soup Serves 10 - 12 5 lbs Butternut Squash Cut the butternut squash into pieces no more than one inch thick, discarding seeds. Place squash pieces in a roasting pan and bake at 425 degrees F for 45 minutes or until the squash is very soft. Remove from the oven and let cool slightly. Pour the olive oil into a large saucepan or stockpot over medium heat. Add the onions, thyme and allspice and cook until the onions are light gold in color. Add the onions, thyme, and allspice and cook until the onions are light gold in color. Add the chopped pears and stock and raise the heat to bring the mixture to a gentle simmer. Scoop the squash pulp from the skins and add to the pot. Simmer for about 15 minutes. Allow soup to cool for 30 minutes, remove the thyme sprigs and puree in batches in a blender on high speed until very smooth. Do not overfill the blender. Taste the soup and add salt and pepper. The amount will vary based on how much salt your stock contained. Serve immediately or cool and divide into freezer containers. Other varieties of winter squash such as hubbard, acorn, sugar pumpkin, or delicate may be substituted. Roasting time will be shorter for the thinner walled squashes. Laura and Ricardo Bonino are the new owners of Griffin Market in Georgetown. They specialize in all things Italian: fresh olive oil, mozzarella, sheep’s milk ricotta, Italian hazelnuts, honey, pasta, gelato, and more. Ricardo and Laura met at Roberto Donna’s Galileo where Ricardo was the sommelier (hence the fine selection of wines found in Griffin) and Laura worked as a chef at Galileo’s exclusive Laboratorio (hence the delicious freshly made delicacies available, too). Griffin Market |
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