Butternut Squash | Health Benefits of Butternut Squash | Jamie Oliver (2024)

You can eat the skin, so there’s no need to peel it. Simply halve it, scoop out the seeds and chop it into chunks, then roast it and add it to a warm winter salad or throw it into curries, stews or soups. You can also roast the seeds and eat them as a snack or sprinkled over a finished dish.

HOW TO PREPARE BUTTERNUT SQUASH

READ: Pumpkins and squashes

WHAT IS BUTTERNUT SQUASH?

Although we call squash a vegetable, it’s technically a fruit because we eat the part that contains the seeds. Squash is in the cucurbit plant family, which also includes courgettes.

The family of winter squashes is enormous. It includes pumpkins – traditionally carved at Halloween – and hundreds of other varieties too, ranging from small striped squashes the size of your hand to green, orange and even big blue ones that can sometimes weigh hundreds of kilos.

Winter squash are closely related to courgettes and summer squash; both produce beautiful and delicious edible flowers, but winter squash have a much harder skin and can withstand being stored over the colder months of the year.

WHEN IS BUTTERNUT SQUASH IN SEASON?

Butternut squash is in season from September to December, but it keeps well in storage so is readily available for much of the year.

HOW TO STORE BUTTERNUT SQUASH

Store butternut squash in a cool, dark place; but move to the refrigerator once cut into.

What are the health benefits?

Butternut squash is delicious and packed with vitamins. Choose firm squash that feel heavy for their size. You don't even need to remove the skin; just make sure you wash it well as it goes soft when cooking. Squash is packed with vitamin A, which helps us see in the dark! 80g or three heaped tablespoons of diced and cooked butternut squash can count towards your 5-a-day.

Butternut Squash | Health Benefits of  Butternut Squash | Jamie Oliver (2024)

FAQs

Butternut Squash | Health Benefits of Butternut Squash | Jamie Oliver? ›

What are the health benefits? Butternut squash is not only tasty, it's also a great source of vitamins A and C, both of which we need to keep our skin nice and healthy. 80g of cooked butternut squash can count towards your 5-a-day.

Is butternut squash a superfood? ›

Butternut squash is a nutritional powerhouse of essential vitamins, minerals, and antioxidants. It adds flavor to meals while being low in calories and high in fiber. Butternut squash is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor.

What is the healthiest squash to eat? ›

1. Butternut Squash. One of the most popular varieties of squash, it can be use in so many ways. It's one of the most rich in Vitamin A, boasting about 100% of the recommended daily value per cup, in the antioxidant form of beta-carotene.

Is butternut squash good for your bowels? ›

Supports healthy digestion: The fiber in butternut squash helps maintain a healthy digestive system, preventing constipation and promoting regular bowel movements.

Is butternut squash anti-inflammatory? ›

Butternut Squash: Butternut squash is a superb source of beta-carotene, vitamin C, and fiber, all of which can contribute to lower inflammation levels. Blend butternut squash into soups or roast it with a touch of cinnamon for a sweet and savory side dish.

What does butternut squash do to the body? ›

Butternut squash contains considerable amounts of fiber, which can help you keep a healthy weight and regulate bowel movements. It's known to help prevent colorectal cancer while the beta-carotene in butternut squash can also improve eye health.

Is it safe to eat butternut squash everyday? ›

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.

Is butternut squash a bad carb? ›

If you are on a low-carbohydrate diet, you may want to limit how often you eat butternut squash—but as far as high-carb veggies go, butternut squash is a good choice due to its low glycemic index.

Can you eat too much squash? ›

While the high beta-carotene content in squash can provide many benefits, studies also suggest that consuming too much of this compound can increase the risk of lung cancer. In addition, some types of prepared squash include high amounts of added sugar.

Are squash healthier than potatoes? ›

Exhibit B: While both are high in B vitamins, the squash is higher in folate, a must in the diets future and soon-to-be mamas, as well as mega-antioxidant vitamin E, and bone-building calcium. However, the squash must concede when it comes to fiber content, with the sweet potato taking first place (4 grams vs.

What are the side effects of butternut squash? ›

In some people butternut can cause diarrhea. Diarrhea can increase the effects of warfarin and increase the risk of bleeding. If you take warfarin do not take excessive amounts of butternut.

Is butternut squash OK for kidneys? ›

Squash can be a good choice for many peritoneal and home hemodialysis patients when you may need to eat more potassium rich foods. Eating squash will not have an effect on forming kidney stones. The National Kidney Foundation wishes to thank its Council on Renal Nutrition (CRN) for the development of this fact sheet.

Is butternut squash healthier than sweet potatoes? ›

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.

Is butternut squash high in sugar? ›

As for nutrition, a cup of cooked cubed butternut squash has just 80 calories, 22 grams of carbs, and 4 grams of sugars, and supplies an impressive array of nutrients.

Can butternut squash help you lose weight? ›

One cup of cooked squash with a volume of 205ml has only 83 calories and has up to 7 grams of fiber. Therefore, this is also a great choice for those who want to lose weight and obesity. Squash contains a lot of fiber, including both soluble and insoluble fiber.

What makes butternut squash a Superfood? ›

Butternut squash has a lot 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.

What is healthier, sweet potato or butternut squash? ›

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.

Is butternut squash one of your 5 a day? ›

Fresh, frozen, dried and canned fruit and vegetables all count. Also, pulses can count for one of your 5-a-day. Remember that potatoes, yam, plantain, and cassava do not contribute towards your 5-a-day because they are starchy foods. But, sweet potatoes, parsnips and butternut squash do count!

Is butternut squash a good or bad carb? ›

Butternut squash is a low-calorie food and is packed with nutrients. While it's higher in carbs than some other veggies, its low glycemic index (a ranking of how carbs affect blood sugar) still makes it a healthy choice for most people.

Is butternut squash as nutritious as pumpkin? ›

Butternut squash contains slightly more vitamin A and C compared to pumpkin and twice as much iron. It's also a good source of magnesium, vitamin E and potassium.

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