My Love/Love Relationship with Butternut Squash

Oh my goodness, orange vegetables and fruits are where it's at! Carrots, sweet potatoes, cantaloupe. . . what is not to love?!! Quite honestly, I can’t get enough of them. But butternut squash has to be my all time favorite. Soft and creamy when cooked, with the ability to taste sweet or savory depending on the preparation, it's a versatile food that I keep coming back to. I have to admit, I am a big fan of all types of squash, both summer and winter varieties. Even Native Americans believed that squash was so nutritious that they would bury their dead with it to sustain them on their final journey.

And what exactly is the difference between these vegetable groups, you may ask? All squash are part of the curcurbit family. The category really doesn’t have anything to do with the season, but rather when they are harvested. Summer squash is harvested when immature, has a thin edible skin and a short shelf life. Winter squash is harvested when mature, has a thick rind and can be safely stored for many months.

But, let's focus on the yummy butternut squash for today. The best part about butternut squash is that it is very nutritious and so incredibly good for you. It is commonly associated with beta-carotene (hence the orange color). In fact, the name carotene is derived from the Latin word for carrot, carota. Beta-carotene is an antioxidant that actually helps your body make vitamin A which helps to prevent heart disease and macular degeneration, as well as improves skin and eye health. Butternut squash is also filled with vitamin C, which helps support your immune function. Diets high in the antioxidants found in butternut squash can reduce risk of certain cancers. The antioxidants and potassium found in butternut squash may also protect against cognitive decline, high blood pressure, inflammation, high cholesterol, hypertension and obesity.

Moreover, it is rich in calcium, magnesium, thiamin, niacin, Vitamin B6 and E, folate, pantothenic acid, iron, phosphorus, and manganese. The seeds are packed with protein and heart-healthy fats making them a nutrient dense, filling snack. Even though it is a high-carbohydrate food, it has a low glycemic index, making it a smart addition to most healthy meal plans. It is also a great choice for people on low-fat diets as it contains almost no fat. Lastly, it’s a good source of dietary fiber; a 1-cup serving provides a fourth of our daily needs. Butternut squash (1/2 cup cubed) provides your body with only 50 calories and has two grams of fiber, 260 percent vitamin A and 40 percent vitamin C, fat free, cholesterol free, and sodium free.

There are many varieties of butternut squash to choose from, but my three favorite are:

Waltham Butternut– One of the most popular varieties for the home garden, known to be both delicious and store well.

Honeynut Squash– This mini butternut variety is perfect for small gardens, raised beds, or even containers.

Butternut Orange Squash– An heirloom variety, this orange butternut is loaded with beta carotene!

Everyone has an opinion about the best way to grow butternut squash: plant it on a hill. . . make sure to trellis it so that it can breathe. . . plant it alone by itself so it has room to roam and grow. . . I have been planting butternut squash for years and I can tell you that all of these methods work. It just depends on what space you have to work with and what works best for you. So let's talk about planting and harvesting pointers.

My first pointer is: plants are like children. They require certain requirements for health and happiness. Food, water, sun, and love. I get so giddy when I see those first fruits start expanding out. I am one of those crazy gardeners that end up twirling around in the yard, singing and talking to all of my "babies".

So, the basics on planting and harvesting:

1. Know when to plant– For the spring garden, plant butternuts at least two weeks before your last frost date, then be patient as its vines will need time to grow and develop. Depending on your zone, you may be able to plant in the summer for a fall harvest. I usually start my seed indoors to give it a head start, about 4-6 weeks before the last frost. Butternut squash seeds are surprisingly easy to germinate, with no special skills required. Simply pop them into a pot of good-quality compost, water well and cover to keep the moisture in. Then plant outside after danger of frost is past. If started indoors, they will need to harden off first. This means to put them out a little longer each day so they can acclimate to the outdoor climate and the direct sun. Usually takes about a week.

• Thin Seedlings– If direct sowing butternut squash, be sure to thin out the seedlings, since they need plenty of space to grow. It is wise to plant multiple seeds because these plants require both male and female flowers.

• Watering butternut squash– The squash need regular watering for good growth. They have large leaves so they lose water quickly. Although butternut squash plants need plenty of water you can overdue it. About an inch of rain or water per week. Remember, when you water, water the feet not the head. It is also best to water in the morning to reduce the risk of mildew on the leaves. Too much water will cause the plant to rot and die quickly, but too little won’t allow them to grow as large as they could be without compromising on taste or quality. Water every few days as needed.

2. Fertilizing Butternut Squash– Since butternut squash create such large fruits and long vines, they do need to be fed well. Several times over the growing period of the squash, use a good quality general fertilizer. Once your butternut squash plants have started to grow rapidly they will require minimal effort. Little weeding is required, and few pests and diseases seem to affect them. In early Autumn, as the season draws to a close, you’ll find that your butternut squash plants start to slowly die off. Leaves will change color and drop off, and over time you’ll see your once green squash patch become ever more bare, eventually leaving just the stems of the plants and the fruits.

3. Harvesting– Leave your butternut on the vine as long as possible. Even past the leaves dying back. While butternut squash needs about 3.5 months to mature, the skin of the squash will tell you when it is ready to be harvested. Color is Important. The color of the rind is just as vital as the thickness. Ripe butternut squash is tan and no longer has the light green stripes visible at the beginning of the growing season. Any signs of green mean that the fruit still isn’t ripe.

Another indicator that the squash is ready is the stem. Ripe squash ready for harvesting has a stem that starts to turn brown and dry out. The vine no longer requires any nutrients. Cut the butternut squash from the vine when the skin is hard and can’t be pierced with a fingernail. Don’t cut the stems too close to the fruits; doing so will reduce how long they can be stored for. If the squash doesn’t have a vine attached, it won’t cure properly, and the storage life gets cut short. I aim to cut fruits off with several inches of stem attached, and they will then store in perfect condition for months on end. Butternut squash will store for two to three months. Some varieties will keep up to six months. They are best kept at 10 °C (50 °F) with 50 percent humidity. For the best flavor, butternut squash should be left to cure for 2 months after harvest.

Saving the seeds is surprisingly easy. Wash the seeds to remove any flesh and strings. Cure the seeds by laying them out in a single layer on a paper towel to dry. Store them this way in a place that is dry and out of direct sunlight. Once thoroughly dried, in 3 to 7 days, store them in an envelope in a cool dry place with the rest of your seed supply. Dried winter squash seeds will store up to 6 years if kept in cool, dry conditions.

If I had to describe my fascination with butternut squash in one word it would be Versatile. Although botanically a fruit, butternut squash is usually prepared as a vegetable. It is delicious cooked, steamed, baked, roasted, sautéed, pureed and mashed and as such can be used in countless ways. The smooth texture of the butternut squash is a great addition to many sweet and savory dishes and can be used as a substitute for pumpkin in nearly any recipe. During the fall and winter months, I keep butternut squash on hand continuously for pancakes, muffins, pies, casseroles, soups and stews, breads (yeast and quick), desserts, dips and spreads, shakes, and even pizza. It can be eaten raw, but cooking the squash softens the flesh, making it easier to consume and digest. Because squash takes on many different flavors, it is tastier when cooked but it is also a nice addition when grated raw and added to salads.

The fruit is prepared by removing the skin, stalk, and seeds, which are not usually eaten or cooked. However, the seeds are edible, either raw or roasted, and the skin is also edible and softens when roasted. The seeds can even be roasted and pressed into an oil to create butternut squash seed oil. This oil can be used for roasting, cooking, on popcorn, or as a salad dressing.

How about a couple of my favorite recipe suggestions to get you started?

Butternut Squash Soup

½ tablespoon olive oil

1 diced onion

2 cloves minced garlic

1 butternut squash, peeled and cut into cubes

32 ounces vegetable broth

1 teaspoon salt

Heat the olive oil over medium heat in the pot. Add diced onion and garlic and cook until softened. Add the chunks of squash and vegetable broth. Bring the pot’s contents to a boil for 15 to 20 minutes or until the squash softens. Pour all the cooked and remaining ingredients into a blender and blend until smooth. Pour the soup into bowls and serve right away.

Mashed Butternut Squash

1 butternut squash

1/3 cup butter, melted

2 tablespoons brown sugar

¼ teaspoon pumpkin pie spice

Salt

Pepper

¼ cup light cream

Heat the oven to 350°F. Cut the raw squash in half lengthwise and scoop out the seeds. Brush the squash with some melted butter and sprinkle the brown sugar on top. Bake the squash cut-side up on a baking sheet for one hour until tender. Scoop out the squash flesh and put it in a bowl. Use a hand mixer to mash the squash and slowly mix in the cream and the remaining butter. Season the mash with salt and pepper before serving.

Roasted Butternut Squash seeds

1/2 cup butternut squash seeds

1 teaspoon canola oil

1 tablespoon sugar

1/2 teaspoon cinnamon

1/8 teaspoon cayenne pepper

Preheat oven to 375 degrees Fahrenheit. Coat baking pan with cooking spray. In a medium bowl, mix together oil, sugar, cinnamon and cayenne pepper. Add the seeds and toss well. Evenly spread seeds out on tray. Roast for about 15 – 20 minutes, stirring a few times (keep a close eye on them as they can burn quickly.)

Cool and serve.

Squash Apple Casserole

2 1/2 cups butternut squash

1 1/2 cups apples (cooking, such as McIntosh, Granny Smith or Rome)

1/2 teaspoon nutmeg

1 teaspoon cinnamon

Wash and prepare squash and apples (for extra fiber, keep peel on apples). Alternate layers of squash and apples in 8x8 inch pan; end with apples. Sprinkle spices over top layer. Cover with aluminum foil. Bake at 350 degrees for 45-60 minutes, until squash is tender.

More suggestions?

Roasted Vegetables: Prepare other vegetables (like carrots, parsnips, potatoes, Brussel sprouts, and others) as listed above and toss them together with the butternut squash; your favorite nuts, toasted; and some dried cranberries for a delicious and healthy meal. Serve as a side with your favorite protein.

Grilled butternut:

Typically seasoned with nutmeg and cinnamon or stuffed (e.g., spinach and feta) before being wrapped in foil and grilled.

Crockpot Butternut Bisque: Combine one butternut squash, peeled and diced; 2 cups of apples or pears, chopped; 1 carton of vegetable stock; a sash of cinnamon; and salt and pepper to taste in a crockpot, and cook all day on low. Blend until smooth and enjoy.

Pasta with Butternut Sauce, Spicy Sausage, and Baby Spinach: If you’re crunched for time, try your favorite mac ‘n’ cheese recipe, swapping out white pasta for whole grain pasta and replacing some of the cheese for butternut puree. Butternut adds great flavor, and with it’s pleasant orangey color, the kids might not notice they are eating a veggie.

Salad with Butternut Squash, Walnuts, Dried Cranberries, Feta, and Spinach: Re-purpose some of your walnuts and cranberries in a delicious salad. Just toss the ingredients together with a tablespoon or so of olive oil per serving and a drizzle of lemon juice or your favorite vinegar.

Quesadilla with Butternut and Spinach: Start with a tortilla of your choice. Fill half with a few 1-inch cubes of Monterey jack cheese shredded, some cubes of roasted butternut squash, and spinach. If you happen to have cooked chicken or black beans on hand, either would make a great addition to this dish. Fold in half and heat both sides in a shallow pan until the tortilla is lightly browned and the cheese is melted.

Pizza with Butternut Squash and Sage: Add tomato sauce, a sprinkle of cheese, some roasted butternut squash, and ground sage for a winning flavor combo.

Extra cooked or raw butternut can be frozen. To freeze raw squash, simply cube or slice the squash and place in air-tight freezer bags for up to a year. Cooked squash can be frozen in any appropriate freezer container.

Let me know if you need any more encouragement. :)

Good luck!