Cucurbita moschata known in Australia and New Zealand as butternut pumpkin or gramma, is a type of winter squash that grows on a vine. It has a sweet, nutty taste similar to that of a pumpkin. It has tan-yellow skin and orange fleshy pulp with a compartment of seeds in the blossom end. When ripe, it turns increasingly deep orange and becomes sweeter and richer. It is a good source of fiber, vitamin C, magnesium, and potassium; and it is a source of vitamin A.
Although botanically a fruit, butternut squash is used culinarily as a vegetable that can be roasted, sautéed, toasted, puréed for soups such as squash soup, or mashed to be used in casseroles, bread, muffins, and pies. It is part of the same squash family as Ponca, Waltham, pumpkin, and calabaza.[rx]
Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases
| Butternut Quick Facts | |
|---|---|
| Name: | Butternut |
| Scientific Name: | Juglans cinerea |
| Origin | Native to Southeast Canada and Eastern United States. |
| Colors | Green |
| Shapes | Oblong to ovoid, 3 to 6 cm long |
| Calories | 734 Kcal./cup |
| Major nutrients | Manganese (342.26%) Total Fat (195.37%) Tryptophan (99.77%) Valine (87.55%) Isoleucine (84.63%) |
Butternut with its scientific name Juglans cinerea is a deciduous tree belonging to the walnut family called Juglandaceae and is native to Southeast Canada and the Eastern United States. Periodically, Butternut is cultivated for the edible seeds produced by the species by the people of North America. Sometimes, butternut is cultivated for its timber in Denmark and Romania. Other common names from which Butternut is known by are: White walnut, Butternut, Lemon walnut, Butternussbaum, Nogal Blanco Americano, Douberre, Nogal Ceniciento, Noyer à Beurre, Noyer Blanc, Noyer de Beurre, Oil Nut and Noyer Cendré. Butter is also known as white walnut due to its light-colored wood which has a natural golden luster becoming satin-like when polished. As the wood is moderately hard, it could be carved and sawed easily. It is used for making cabinetry, furniture, interior woodwork, instrument cases including church decoration, altars and hand-carved wall panels and trim.
Butternut prefers well-drained soils and grows well on stream banks. It is a deciduous tree that grows up to the height of 40 to 60 feet tall having an open broadly to rounded crown. The tree bears odd to pinnate compound leaves each measuring 20 inches long having 11 to 17 oblong to lanceolate leaflets. The flower appears during late spring, female flowers form in short terminal spikes and male flowers in drooping catkins. Female flowers are replaced by ovoid to oblong nuts which are encased in hairy indehiscent husks. The shells of nuts are hard to crack and have small kernels which are tasty, oily, and sweet with a buttery flavor. The tree bear fruit after six to ten years of seeds sown and fruit is usually produced biennially. The trees of Butternut survive for the short time period in comparison to other trees and are found rarely to grow beyond 80 years.
Butternut is used by people for gallbladder disorders, constipation, skin diseases, and hemorrhoids. It is also used to treat infections caused by parasites and bacteria as well as cancer. In herbal medicine, butternut is used as an essential drug for treating persistent constipation that assists to promote regular bowel movements. It also effectively lowers the LDL cholesterol level by promoting the eradicating of water materials in the lever that lowers the burden on the liver. The preparation of inner bark infusion is used in form of colagogo, febrifuge, stomach, and mild laxative. When this infusion is used in small doses, it is found to be very effective.
Plant
Butternut tree is small to medium-sized native trees having stiff upright branches and wide-spreading crown. Leaflets have sticky to oily hairs to touch. Terminal buds measure 12 to 18 mm long. The tree has thick, brownish to gray bark which is shallowly divided into smooth or scaly plates. It has pinnately compound leaves. Leaflets are ovate to lanceolate or oblong to lanceolate leaflets measuring 5 to 11 cm long having finely toothed margins. The lower surfaces are covered with stellate hairs. The tree bears unisexual flowers: male (staminate) and female (pistillate). Female flowers grow in terminal clusters of 6 to 8 flowers each and male flowers are in slender catkins of 6 to 14 cm long. Flowers are replaced by oblong to the ovoid nut which is 3 to 6 cm long and 2 to 4 cm broad found single or in 2 to 5 clusters having thick, hard, and deeply furrowed shell which is enclosed by a thick husk having a sticky glandular surface.
Fruit
Fruit is the nut in lemon shape which is formed in bunches of two to six. The nut is oblong to ovoid, 3 to 6 cm long, and 2 to 4 cm broad which is surrounded by a green husk before it gets mature.
Flower
The tree bloom flowers from April to June. Staminate (male) flowers are yellow to green, inconspicuous, slender catkins which form from auxiliary buds. Pistillate (female) flowers are short terminal spikes and have a light pink stigma. Flowers of both sexes do not mature together on any individual tree.
Twig
Twigs are stout, pubescent, yellow to brown to gray having chambered pith which is dark brown. It has large buds which are covered with light-colored pubescent scales. Leaf scars are three-lobed which resembles monkey face. On the above leaf scar, it has a tuft of pubescence that resembles an eyebrow.
Health Benefits
Fruits and vegetable consumption has been associated with a reduced risk of many adverse health conditions.
Consuming plant foods, such as butternut squash, decreases the risk of obesity, diabetes, heart disease, and overall mortality. It can also enhance the complexion, increase energy, and contribute to a healthy weight.
Lowering and preventing high blood pressure
To maintain a healthy blood pressure, getting enough potassium in the diet is as important as lowering sodium intake.
The World Health Organization (WHO) recommends a daily potassium intake of at least 3,510 mg for adults, while the American Heart Association (AHA) and the Institute of Medicine (IOM) and recommend 4700 mg per day.
According to the National Health and Nutrition Examination Survey (NHANES), most American adults consume too much sodium and too little potassium. Fewer than 2 percent [rx] of adults in the United States (U.S.) consume the daily recommended amount of potassium.
A high potassium intake is also associated with a reduced risk of death[rx] from all types of stroke and cardiovascular disease, and other causes of mortality.
Preventing asthma
People who consume a high amount of beta-carotene appear to have a lower risk of asthma. Beta-carotene is the antioxidant that gives certain fruits and vegetables, like squash, their bright orange pigment. Other orange plant foods with a high beta-carotene content include papaya, sweet potato, apricots, broccoli, cantaloupe, pumpkin, and carrots.
Lowering cancer risk
Studies have indicated[rx] that people who consume more carotenoids, including, beta-carotene are less likely to develop colon cancer.
Managing diabetes
People with type 1 diabetes who consume high-fiber diets have lower overall blood sugar levels. For people with type 2 diabetes, additional fiber improves blood sugar, lipids, and insulin levels. One cup of butternut squash provides about 6.6 grams of fiber. The AHA recommends consuming 25 grams[rx] of fiber a day for a 2,000 calorie diet.
Healthy skin and hair
Butternut squash can enhance the hair and skin because of its high vitamin A content. Vitamin A is needed for sebum production, which keeps hair moisturized.
Vitamin A plays an important role in the growth of all bodily tissues, including skin and hair. One serving of butternut squash also provides over 50 percent of the required vitamin C intake for a day. Vitamin C helps build and maintain collagen, which provides structure to skin and hair.
Digestive health
Maintaining a high fiber diet helps to prevent constipation and promote a healthy digestive tract. Studies have suggested that dietary fiber may decrease inflammation and improve immune function. This means it can help reduce the risk[rx] of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. A high fiber intake has also been shown to lower blood pressure and cholesterol levels, nourish gut bacteria, and enhance weight loss for people with obesity.
Boosting immune function
Plant foods like butternut squash that are high in both vitamin C and beta-carotene can help boost immunity. Some studies have shown that high-fiber foods may also contribute to better immune function.
Diet
When choosing butternut squash, choose those that are heavy for their size and have a hard, smooth rind that is free of blemishes.
The thick skin means that butternut squash can be stored for long periods without needing refrigeration.
Butternut squash pairs well with a diverse range of flavors including cinnamon, maple syrup, balsamic vinegar, and smoked paprika.
Here are some quick tips:
- Cut the squash in half, add brown sugar, vanilla extract, and toasted pecans, and bake
- Add butternut squash to a vegetable soup
- Serve mashed as a substitute for potatoes
- Use as a substitute in any recipe that calls for pureed or canned pumpkin
The following recipes for butternut squash have all been developed by registered dietitians:
- Southwest quinoa salad with roasted butternut squash
- Butternut squash risotto
- Heart-healthy chipotle chili
- Butternut squash lasagna
Risks
Butternut squash is a healthful option, but its high potassium content may mean that some people should consume it in moderation.
Beta-blockers are a type of medication commonly prescribed for people with heart disease. These can cause potassium levels to increase in the blood. This risk is the same for other medications for heart failure, such as ACE inhibitors and diuretics.
People who are using beta-blockers and ACE inhibitors should consume high potassium foods in moderation because some people who use beta-blockers will have a higher risk[rx] of hyperkalemia or too much potassium.
People with kidney problems should take care when consuming large amounts of potassium. If the kidneys are unable to remove excess potassium from the blood, it could be fatal.
A diet that is healthful overall is most important in preventing disease and achieving good health.
A varied intake of nutrient-rich foods, and especially fruits and vegetables, is more important than focusing on individual foods as the key to good health.
Traditional uses
- The bark possesses mild cathartic properties.
- The extract made from the inner bark of the tree is used for preventing smallpox and curing dysentery, intestinal and stomach discomfort.
- North American Indian tribes use Butternut for treating various conditions such as arthritic and rheumatic joints, dysentery, headaches, wounds, and constipation.
- It is useful for chronic constipation and promotes regular bowel movements.
- It reduces cholesterol levels and enhances the clearance of waste products by the liver.
- An infusion prepared from the inner bark is used for treating cramps.
- An infusion made from dried outer bark is useful to treat dysentery and toothache.
- Oil extracted from nuts is helpful for fungal infections and tapeworms.
- Butternut is used for hepatic congestions and dysentery.
- It is also used to treat herpes circinatus, acne, impetigo, rupia, chronic scaly skin, prurigomoluscum, lichen, pemphigus, and chronic scaly skin.
- It is also used to cure mouth ulcers followed by constipation, mouth ulcers, and sore mouth.
- An extract made from the inner bark of the walnut tree is used for preventing smallpox.
Precautions
- It contains naphthoquinone constituents which might cause irritation to the stomach. So people with gallstones should avoid it.
- Butternut might cause irritation of the intestines or stomach and diarrhea.
- Pregnant women should use it in moderate amounts because it might cause too much stimulation of the bowels.
How to Eat
- In New England, it is used for making maple butternut candy.
- Seeds are consumed raw.
- Ground the seed into powder and use it with flours to make biscuits, cakes, bread, and muffins.
- Pickle the unripe fruits.
- Oil could be extracted from seeds.
- Crushed nuts are used in puddings, loaves of bread, and sauces.
- Oil is used to enhance the flavor of dishes.
About this Roasted Butternut Squash Recipe
This roasted butternut squash recipe is a ballgown-worthy flavor for yoga pants’ level of effort. It starts like any other roasted vegetable recipe—olive oil, salt, and pepper—but the simple additions of cinnamon, maple syrup, and fresh rosemary elevate it and give it a festive flair that you’ll be proud to share at the table.
Whether you are looking for a simple side to bring to Thanksgiving dinner, or if you want to shake up your weeknight roasted vegetable routine, this roasted butternut squash hits the spot.
I made this recipe the first time for my book club, and we enjoyed it so much that I’ve made it a few extra times for Ben and myself since. As much as I love my roasted veggie trio of olive oil, salt, and pepper, it has been refreshing to have some variety in our routine.
One final note: the cinnamon is bold in this recipe. You can absolutely taste the it, so if you are looking for the cinnamon flavor to be more subtle, I’d recommend reducing the amount to 1/2 teaspoon.
If, on the other hand, you are like me, see the word cinnamon, and think “GIVE ME ALL OF IT PLEASE!” this roasted butternut squash will be the perfect level of spice for you.
Why Roast Butternut Squash
I have three excellent reasons why I come back to making roasted butternut squash again and again.
- Butternut squash tastes absolutely delicious when roasted. It’s tender, caramelized, and you’ll catch yourself nibbling cubes of it straight off of the pan with alarming speed. (I feel the same way about this Roasted Frozen Broccoli.)
- Butternut squash is ultra good for you (more on that below).
- Roasted butternut squash is E-A-S-Y to make. The only tricky part is cutting it, and as you’ll see when you read the steps below, it’s actually not nearly as complicated as it seems.
Is Butternut Squash Healthy?
- YES! Like most vegetables, butternut squash is low in calories and high in vitamins and nutrients.
- Butternut squash is rich in vitamin A, vitamin C, magnesium, and potassium.
- The antioxidants in butternut squash can even aid in fighting off diseases.
How to Cut Butternut Squash for Roasting
If you find it intimidating to cut butternut squash, you are not alone! However, don’t let its odd shape and hard surface stop you from cooking it. If you have a few basic tools (all of which I am betting are in your utensil drawer right now), you’ll find that it’s much easier than it seems.
I’ve tried a myriad of different ways to prepare and peel butternut squash from microwaving it, to roasting it partway, to cutting it in various patterns, and you know what? The vegetable peeler method is the easiest way to peel butternut squash. Here’s how to do it.
- Pick your squash. I find ones that have a longer “neck” are easier to peel. That said, no matter what shape your butternut squash is, this method works.
- Use a sharp chef’s knife to cut off both the top and bottom of the butternut squash, about 1/4 of an inch from the end (this helps stabilize the squash while you peel and cut). I also like to use a nonslip cutting board like this, which is very sturdy.
- With a vegetable peeler (either a basic one like this or a Y-peeler like this), peel off the outer layer of the butternut squash. This is the squash’s skin. Depending upon your squash and how much pressure you apply, you may notice a thin, lighter layer of flesh immediately underneath the peel that surrounds the darker yellow flesh below. I always leave this lighter portion if it happens to stick. Once the squash is roasted, you can’t taste it.
- With the same sharp chef’s knife, cut the squash crosswise where the neck of the squash meets the rounder, base end so that you have two round pieces, once that’s a cylinder (the neck) and one that’s more of a ball (the base). Stand each of the pieces upright on your cutting board and make a cut down the middle from top to bottom. You’ll now have 4 pieces.
- Once cut, use a spoon or ice cream scoop to remove the seeds and stringy parts from the inside the base of the squash.
- Lay your halves cut side down, and cut each half into 1-inch wide slices. Then, cut your slices crosswise in 1-inch wide cuts. (You should end up 1-inch cubes.) You can adjust the width of the cuts as needed to suit your recipe. For example, if your recipe calls for 1/2-inch cubes, cut the pieces 1/2 inch-wide instead. Not all of the pieces will be a perfect square (the base end ones are especially odd). This is just fine. They will all taste delicious.
- Look at your beautiful cubes and enjoy your squash victory!
You may be wondering: Can you eat the skin of roasted butternut squash? The short answer is yes. However, while it is safe to eat the skin, the texture is not as ideal. If you have successfully tried roasted butternut squash with skin, I’d love to hear about it in the comments below.
How to Make Roasted Butternut Squash
The Ingredients
- Butternut Squash. This sweet, nutty, and unbelievably tasty vegetable shines when roasted to caramelized perfection.
- Olive Oil. For scrumptious roasted flavor and to ensure the squash caramelizes. Don’t skimp here; if you do, the squash may burn or turn out dry.
- Maple Syrup. A little maple syrup adds a delightful sweetness to the squash.
- Cinnamon. Roasted butternut squash with cinnamon is fall flavor at its finest. I love strong cinnamon flavor in my squash, but if you prefer a less strong cinnamon flavor, I recommend decreasing the amount in the recipe to 1/2 teaspoon.
- Rosemary. You may be tempted to use dried rosemary but fresh rosemary is key to achieving the best flavor. This recipe is very few ingredients, so each of them counts.
The Directions
- Use nonstick spray to coat two baking sheets. Grab a large bowl and add your squash cubes. Add the olive oil, maple syrup, and spices to the bowl. Toss until the squash is coated in all the delicious flavors.
- Divide the squash between the baking sheets and discard any excess liquid from the bottom of the bowl. Make sure the squash is spread into a single layer on the baking sheets and not overly crowded. This will ensure the air can circulate in the oven and the squash roasts properly. If you crowd the squash on the pan, it will steam and not develop the caramelization we’re after.
- Place your baking sheets in the oven and bake for 15 minutes at 400 degrees F. After 15 minutes, remove the pans, turn the squash with a spatula, and return to the oven.
- Bake until the squash is tender (about 10 to 15 additional minutes). Remove from the oven, and scatter fresh rosemary over the top. Serve warm and ENJOY!
How to Store, Freeze, and Reheat Roasted Butternut Squash
- To Make Ahead. Squash can be cubed 1 day in advance. Store cubes in an airtight container in the refrigerator until ready to bake.
- To Store. Store leftovers in an airtight storage container in the refrigerator for 4 to 5 days.
- To Reheat. Reheat gently over low heat in a skillet on the stovetop, in the oven at 350 degrees F, or in the microwave until warmed through. The oven and stovetop will give you the best consistency.
- To Freeze. Lay cooked butternut cubes in a single layer on baking sheets, and place in the freezer until frozen solid. Place frozen cubes in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw in the refrigerator the night before reheating. The cubes will become noticeably softer and not have as desirable of a texture if frozen, but it is certainly an option.
What to Serve with Roasted Butternut Squash
- Pork. These Crock Pot Pork Chops would be excellent paired with roasted butternut squash.
- Chicken. Serve your butternut squash with one of these other fall-flavored chicken recipes: Rosemary Chicken Thighs with Apples or Maple Dijon Chicken and Vegetables.
- Pasta. Round out your favorite pasta recipes from Baked Turkey Meatballs to Slow Cooker Beef Stroganoff with this healthy vegetable side.
- Roasted butternut squash is also delicious with any holiday main: roast chicken, roast turkey, ham, prime rib; whatever your family loves!
Recommended Tools to Make Roasted Butternut Squash
- All-purpose baking sheet. Perfect for roasting any and all veggies.
- Vegetable peeler. The easiest way I’ve found is to peel butternut squash.
- Cutting board. My new favorite with TONS of space! This no-slip cutting board is phenomenal as well.
- Sharp Chef’s Knife. Indispensable, a worthy investment, and a tool that will cook beside you for years and years.
References
