What To Know
- Place the squash halves cut-side up on a baking sheet and roast for 45-60 minutes, or until tender when pierced with a fork.
- Scoop out the tender flesh into a large bowl and mash it with a potato masher or fork.
- Puree the roasted squash with vegetable broth, spices, and a hint of cream for a comforting and nutritious soup.
Embark on a culinary adventure with this tantalizing Whole Foods butternut squash recipe that will tantalize your taste buds and nourish your body. Butternut squash, a nutritional powerhouse from Whole Foods, is the star of this delectable dish. With its velvety texture, naturally sweet flavor, and abundant vitamins and minerals, it’s a true superfood.
Ingredients:
- 1 large butternut squash (about 3 pounds)
- 2 tablespoons olive oil
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup chopped fresh parsley
Instructions:
1. Prepare the Squash: Preheat oven to 400°F (200°C). Cut the butternut squash in half lengthwise, scoop out the seeds, and drizzle with olive oil.
2. Season the Squash: In a small bowl, combine the cinnamon, nutmeg, salt, and pepper. Sprinkle the mixture over the squash halves, ensuring it’s evenly coated.
3. Roast the Squash: Place the squash halves cut-side up on a baking sheet and roast for 45-60 minutes, or until tender when pierced with a fork.
4. Scoop and Mash: Once roasted, remove the squash from the oven and let cool slightly. Scoop out the tender flesh into a large bowl and mash it with a potato masher or fork.
5. Add Parsley: Stir in the chopped fresh parsley and adjust seasonings to taste.
Serving Suggestions:
- Serve the mashed butternut squash as a side dish with grilled chicken or fish.
- Add a dollop of sour cream or Greek yogurt for a creamy touch.
- Sprinkle with roasted pumpkin seeds or chopped walnuts for added texture and flavor.
- Use the mashed squash as a base for soups or stews.
Benefits of Whole Foods Butternut Squash
Beyond its delectable taste, Whole Foods butternut squash boasts a wealth of nutritional benefits:
- Rich in Vitamins and Minerals: Butternut squash is a good source of vitamins A, C, E, and potassium, essential for overall health and well-being.
- High in Fiber: The fiber content in butternut squash promotes digestive health and helps regulate blood sugar levels.
- Antioxidant Properties: Butternut squash contains antioxidants that protect against cellular damage and reduce the risk of chronic diseases.
- Low in Calories: With only 82 calories per cup, butternut squash is a nutritious and low-calorie addition to your diet.
Variations on the Whole Foods Butternut Squash Recipe
- Roasted Butternut Squash with Maple Syrup: Drizzle the squash halves with maple syrup before roasting for a sweet and savory treat.
- Butternut Squash Soup: Puree the roasted squash with vegetable broth, spices, and a hint of cream for a comforting and nutritious soup.
- Butternut Squash Risotto: Combine the mashed squash with arborio rice, vegetable broth, and Parmesan cheese for a creamy and flavorful risotto.
- Butternut Squash Muffins: Add mashed squash to muffin batter for a healthy and delicious breakfast or snack.
Tips for Selecting and Storing Butternut Squash
- Choose Ripe Squash: Look for squash with a deep orange color and firm skin. Avoid squash with soft spots or blemishes.
- Store Properly: Keep butternut squash in a cool, dry place for up to 3 months. Once cut, store the squash in the refrigerator for up to 5 days.
Final Note: Embracing the Goodness of Whole Foods Butternut Squash
Incorporate this Whole Foods butternut squash recipe into your culinary repertoire and experience the symphony of flavors and health benefits it offers. From its velvety texture to its abundant nutritional value, butternut squash is a culinary and nutritional gem. Embrace the goodness of Whole Foods and enjoy this delectable dish that will nourish your body and delight your taste buds.
Frequently Asked Questions (FAQs)
- Can I substitute other spices for cinnamon and nutmeg?
Yes, you can use other spices such as allspice, ginger, or cardamom to add flavor to the squash.
- How can I make the mashed squash smoother?
Use a food processor or blender to puree the squash until it reaches the desired consistency.
- Can I freeze leftover mashed butternut squash?
Yes, you can freeze the mashed squash in airtight containers for up to 3 months. Thaw before using.
- What other vegetables can I add to the mashed squash?
Carrots, sweet potatoes, or apples can be added to the mashed squash for extra flavor and nutrition.
- How much salt and pepper should I add?
Adjust the salt and pepper to your taste preference. Start with a small amount and gradually increase until you reach the desired flavor.
