Fall Favorite: Roasted butternut squash

Its fall. Nature’s bounty is endless as we say goodbye to summer and welcome the holidays. Fall vegetables are delicious and offer various health benefits and excellent flavor. Autumn is the perfect time to eat butternut squash. This classic fall veggie provides fiber, manganese, potassium, and magnesium to benefit your body. Butternut squash, Along with Vitamin A and beta-carotene, contains lutein and Zeaxanthin, which are suitable for eye health. It is good for hair and skin as well. Butternut squash has a low glycemic index, and its carbohydrate gets digested very slowly. This makes it a suitable vegetable for people with diabetes. Its high potassium content helps to keep your blood pressure in check. You can enjoy butternut squash in curries, soups, and stews, but the most popular form, Butternut squash, is relished everywhere it is roasted. I am opting not to peel the squash as there are various nutrients and antioxidants in the peel of the squash (1). Besides, it is easy and quick to roast the squash, as peeling is time-consuming. I am adding fresh rosemary (7)and garlic to season this dish. Spices and herbs are seemingly magic ingredients that transform bland dishes into mouth-watering delights. You can add any herb of your choice. Thyme is also a good choice that goes perfectly with roasted pumpkin. This dish is a perfect choice as a side.

Why include Butternut squash in your diet?

• Maintains good eye health (1) (5)

• Boosts immunity (6)

• Reduces risk of cancer (3)

• Helps keep blood sugar in check (3)

• Improves heart health (4)

• Reduces hypertension (4)

Butternut Squash nutrients: (8)

100 gm serving

• Calories: 82

• Fat: 0.2g

• Sodium: 8mg

• Carbohydrates: 21.5g

• Fiber: 6.6g

• Magnesium, Mg 29 mg

• Potassium, K 284 mg

• Manganese, Mn 0.172 mg

• Sugars: 4g

• Protein: 1.8g

• Vitamin A: 1140mcg

• Vitamin C: 31mg

Serves: 4

Preparation time: 10 mins

Cook time: 30 mins

Total time: 40 mins

Ingredients

Butternut Squash – 1 pound

Olive oil – 2 Tbsp

Garlic – 4 pods

Black pepper- 1 tsp (ground)

Salt – as per taste

Rosemary- 2 Tbsp Fresh (1 Tbsp if you are using dried)

Directions

1. Cut Butternut Squash in half lengthwise. Scoop the seeds out ( you can roast the seeds for snacks, as they are a nutritional powerhouse). Slice the squash into 1-inch pieces, as shown in the picture below.

2. Prepare a large baking sheet by lining it with parchment paper.

3. Add pepper, salt, garlic, and rosemary to the olive oil. Mix it well.

4. Drizzle the herb and spice mixture evenly over the pumpkin slices with a spoon.

5. Bake it at 400°F for 30 mins.

6. Enjoy.

References

1. Evaluation of bioactivity of butternut squash ( Cucurbita moschata D.) seeds and skin - PubMed (nih.gov)

2. Nutritional characterization of Butternut squash (Cucurbita moschata D.): Effect of variety (Ariel vs. Pluto) and farming type (conventional vs. organic) - PubMed (nih.gov)

3. Physicochemical, nutritional and functional properties of Cucurbita moschata - PubMed (nih.gov)

4. Chemical and Physicochemical Characterization of Winter Squash (Cucurbita moschata D.) | Notulae Botanicae Horti Agrobotanici Cluj-Napoca

5. Prevention of age-related macular degeneration | SpringerLink

6. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis - PMC (nih.gov)

7. Rosemary ( Salvia rosmarinus): Health-promoting benefits and food preservative properties - PubMed (nih.gov)

8. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169296/nutrients