Fuel Your Body with Nature’s Candy: The Delicious Health Benefits of Butternut Squash

butternut squash

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What Is Butternut Squash?

Butternut squash is a type of winter squash, with a smooth, tan skin and a bell-shaped design. It’s harvested in the autumn and can be stored for use throughout the winter.

The Many Health Benefits

Butternut squash is packed with several essential vitamins and minerals, including vitamin A, vitamin C, potassium, and manganese. It’s also a great source of dietary fiber, which helps promote healthy digestion.

The antioxidants found in butternut squash are essential for supporting the immune system and maintaining healthy skin, while its low calorie and low-fat content make it an excellent food to incorporate into various diets, including those focused on weight loss.

In addition, butternut squash can help reduce inflammation, lower blood pressure, and protect against certain types of cancer thanks to its high levels of antioxidants, including beta-carotene and alpha-carotene.

Overall, the delicious taste and numerous health benefits of butternut squash make it an excellent ingredient to include in your favorite recipes.

3 Delicious Butternut Squash Recipes

Recipe 1: Creamy Butternut Squash Soup


1 butternut squash

2 tablespoons olive oil

1 onion, diced

2 cloves garlic, minced

4 cups vegetable broth

1 teaspoon dried thyme

Salt and pepper, to taste

1 cup heavy cream

Chopped fresh parsley, for garnish


Preheat oven to 375°F. Cut the butternut squash in half lengthwise and scoop out the seeds.

Brush the squash halves with olive oil and sprinkle with salt and pepper. Place the squash halves on a baking sheet and roast for 45 minutes, or until tender.

Once the squash is cooked, remove it from the oven and set it aside to cool.

In a large pot, heat 2 tablespoons of olive oil over medium-high heat. Add the onion and garlic and sauté for 5-7 minutes, until the onion is soft and translucent.

Stir in the vegetable broth and thyme. Bring the mixture to a boil, then reduce the heat and let the soup simmer for 10-15 minutes.

Once the squash is cool enough to handle, scoop the flesh out of the skin and add it to the pot. Use an immersion blender or regular blender to puree the soup until it’s smooth.

Stir in the heavy cream and season with salt and pepper to taste.

Ladle the soup into bowls and garnish with chopped parsley. Enjoy!

Recipe 2: Roasted Butternut Squash Salad


1 butternut squash, peeled and cubed

2 tablespoons olive oil

Salt and pepper, to taste

8 cups mixed greens

1/2 cup dried cranberries

1/2 cup crumbled feta cheese

1/2 cup chopped walnuts


Preheat oven to 400°F. Line a baking sheet with parchment paper.

In a large bowl, toss the cubed butternut squash with olive oil, salt, and pepper.

Spread the squash out on the prepared baking sheet and roast for 25-30 minutes, or until tender and golden brown.

Once the squash is cooked, remove it from the oven and let it cool.

In a large bowl, combine the mixed greens, dried cranberries, feta cheese, and chopped walnuts.

Add the cooled butternut squash to the bowl and toss everything together.

Drizzle with your favorite dressing and serve.

Recipe 3: Butternut Squash Mac and Cheese


1 pound elbow macaroni

4 tablespoons unsalted butter

1/4 cup all-purpose flour

2 cups milk

2 cups grated cheddar cheese

1 butternut squash, peeled and cubed

Salt and freshly ground black pepper


Preheat oven to 375°F. Grease a 9×13 inch baking dish.

Cook the elbow macaroni according to the package instructions, then drain and set aside.

In a large saucepan, melt the butter over medium heat. Add the flour and whisk to combine.

Slowly add the milk, whisking continuously until no lumps remain.

Add the grated cheese and stir until melted and smooth.

In a separate pot, cook the cubed butternut squash in salted boiling water until very tender, about 20 minutes.

Drain the butternut squash and add it to the cheese sauce.

Use an immersion blender or regular blender to puree the sauce until it’s smooth.

Season with salt and pepper to taste.

Add the cooked elbow macaroni to the sauce and stir to coat.

Pour the mac and cheese into the prepared baking dish and bake for 25 minutes or until golden brown on top.

Allow the mac and cheese to cool for a few minutes before serving. Enjoy!

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