Many people aren’t fans of the colder weather and for obvious reasons,
but there are some benefits to it (colder weather) and one of those
benefits is the number of fruits and vegetables that are ripe, ready
for picking and affordable.

And the in-season vegetable we’re spotlighting today is the Butternut
Squash.
Yes, you can get it year round, but it may not be from a farmer (or seller)
close to you and it may be more expensive.
So that’s why this is the time to pick up a few and cook up a number of great
recipes, but before we give you a great spaghetti and butternut squash
dish, here are some of the health benefits you can get from eating the
orange gourd.

1) Fiber-
Worried you’re not getting enough fiber? Eat a half cup of squash each day
and get in your daily requirements. Another benefit: Fiber helps reduce
the risk of colon cancer.

2) Vitamins and Minerals-
Tired of buying a slew of vitamins? Well, if you’re buying vitamins A, C, E and K,
save your money and eat more butternut squash.

3) Antioxidants-
Increase the antioxidants in your diet and protect your eyes and boost
your immune system.

4) Hydration-
Another thing Americans aren’t getting enough of…Hydration.
Not able to drink 8 glasses of water each day? No problem,
just eat more water-rich foods like butternut squash.
It’s 85% water.

5) Blood Pressure-
Loaded with good-for-you potassium, which counters the sodium in
your system, thus lowering your blood pressure.

6) Blood Sugar-
Another scare as we get older: high blood sugar levels. B. Squash is one
vegetable with a low-glycemic-count, which can regulate blood sugar levels.

7) Weight Loss-
Another concern especially during the winter holiday season–weight gain.
Eat your favorite foods in moderation and add more butternut squash to
your daily menus.
Another tip:
Make sure to make your butternut squash meal low-cal and healthy.
Resist adding sugars, (brown and white) tons of butter and marshmallows.

8) Heart Health-
Reduce your risk of heart attacks by adding more B. Squash to your diet.

9) Mental Health-
Thanks to vitamins, minerals, antioxidants and fiber in B. Squash, it can help
keep your brain in tip-top shape, preventing things like dementia, brain fog,
and even Alzheimer’s.

10) Youthful Skin-
The skins care business rakes in billions playing on the fears of those
who are frightened of aging. Well, get the upper hand and eat your way to
youthful skin. All orange vegetables contain ample mounts of vitamin A
and beta-carotene, two powerhouse nutrients that keep skin youthful,
supple and taut.
Some other orange youth-boosting foods:
Carrots, acorn squash, pumpkin and sweet potatoes.

Now that you’re aware of the healthy benefits you can get from the orange
gourd, here are three ways to cook it along with 1 recipe.
The Three Ways to Cook Them:
* Orange Chicken Soup-
Simmer 4 cups of squash cubes, 3 cups of chicken broth, 1 chopped
onion, 2 tsp. of minced garlic and 1 tsp. of grated ginger. Simmer until
the squash is tender; puree in a blender and season to taste.
You can also throw in some leftover diced chicken or turkey after pureeing.
* Spicy Heated Salad-
Put aside that lettuce, tomato and cucumber salad and toss 1 cup of cubed
butternut squash, 1 Tbs. of olive oil and 1/4 tsp. of chili powder and
place on a baking sheet. Season with salt and pepper. Roast at 400 F* until
tender (15 to 20 mins.) Remove from the oven and let cool and add to a big
bowl and throw in some mixed greens, pepitas, queso fresco and citrus dressing.
* Orange Hummus Dip-
Think of this as an orange-colored hummus. Puree 3 cups of roasted B. squash,
1 can of chick peas (rinsed and drained), 1/2 cup of tahini, 2 tsp. of lemon juice,
1/2 tsp. of salt and 1/4 tsp. of cumin. Blend or (puree) until smooth.
Use pita chips, pork rinds, corn chips or cut up vegetables to scoop up the dip.

And lastly, a recipe to use up the butternut squash.
The recipe:
Butternut Squash Bolognese!
Ingredients:
12 oz. of spaghetti (or ziti)
1 pound of ground beef or turkey or combine them
1 Tbs.dried Italian seasoning
1 Jar of spaghetti sauce (Ragu or Classico)
1 cup of cooked and puree butternut squash
Fresh basil and Parmesan (optional)
To make:
In a large pot of salted boiling water, cook pasta according to
package directions; reserve 1/2 cup of pasta water. Drain the pasta.
Meanwhile, coat skillet with cooking spray. Over medium heat, cook
meat and seasoning, breaking up meat with a spoon, until browned,
about 8 mins. Stir in pasta sauce and butternut squash. Season
to taste with salt and pepper. Reduce heat to low. Simmer, stirring
occasionally, until flavors blend, about 10; if too thick, stir in pasta
water 2 Tbs. at a time until desired consistency. Transfer pasta to
a serving bowl. Stir in sauce; and a few basil leaves and some
Parmesan (grated or shaved).
Calories per serving- 430
Carbs-50g.
Prot-22g.

Sources:
* A Taste of Home Magazine
* First For Women Magazine-12/2/24 Edition
* Journal of Alternative Health

Please make sure to pass this article and recipe on to all of the butternut
squash lovers in your family and circle of friends.
Share it over at Facebook, Instagram (stories), Pinterest, Reddit, Snapchat,
Tik-Tok and X (Twitter).

Thank-you!