Winter’s butternut or acorn squash (two most popular) are so delicious and nutritious. They are a must on any holiday table. You can keep it clean by just baking them in the oven, or make a butternut or acorn squash casserole or soup.
One cup of cubed, baked butternut squash has only 82 calories, 1.8 grams of protein, 0.18 grams of fat, 21.5 grams of carbohydrates, 6.6 grams of fiber, and 4 grams of sugar. When you add ingredients, the calories can certainly add up. Many nutritionists believe winter squash is one of the healthiest food in the world! Most varieties of winter squash have a rich orange flesh, full of carotenoids (beta-carotene, alpha-carotene, which convert into active forms of Vitamin A). These vegetables falls in the category of yellow/orange suggesting an intake of this group of vegetables of 1 cup per day.
To Healthy Eating,
Melissa
Butternut/Acorn Squash Recipes
Roasted Butternut Squash stuffed with sauteed vegetables. I cook my squash with the skin on unless I am roasting in cubes or slices.
Ingredients
Baked Butternut or Acorn Squash
- 1 large squash butternut or acorn
Squash Soup: Prep 25 min/ Cook 35 min/ Ready 1hr. 4 servings
- 6 cups butternut squash Peeled and cubed
- 6 tb chopped onion
- 1/2 teaspoon dried marjoram
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon ground cayenne pepper
- 2 (8 ounce) packages cream cheese Can replace with non dairy cream cheese
- 3 cups water
- 4 cubes bouillon Chicken or Vegetable (if vegetarian or vegan)
- 4 tbsp butter Replace with Vegan Olive Oil Butter (vegans)
Squash Casserole: Prep 50min/ 8 servings
- 3 lbs acorn or Butternut Squash Peeled, seeded and cut into chunks
- 1/4 cup butter May replace with Vegan butter (vegans)
- 1 tbsp brown sugar
- 1 dash white pepper
- 1 1/2 tbsp butter Can replace with Vegan butter
- 6 cups apples, sliced peeled Can use any type of apple
- 1/2 cup white sugar Can use 1/4 cup of honey instead
- 1/2 cup pecans Replace with walnuts if you prefer
- 1/2 cup brown sugar
- 2 tbsp melted butter Can replace with Vegan butter
- 1 cup melted butter Replace or Add Raisens as well
Instructions
Baked Squash
- Preheat oven to 400 degrees F OR cook in microwave at high
- Cut squash in half lengthwise, clean out seeds and place in a 9 x 13 glass baking dish face down. Pour water around squash (1"). If using a the microwave, use plastic cover over the squash to retain heat. Note: When I clean out the squash, I keep the seeds, washing them with water, place on a cookie sheet, season them & bake them as I would pumpkin seeds (350 degrees until you hear them start popping!...a healthy snack while you are cooking)
- Bake for 1-1.5 hrs in oven OR 20-30 minutes in Microwave ( depending on size of the squash). Bake until tender, fork should move into the meaty part of squash easily will indicate it is done.
Butternut Squash Soup
- In a large saucepan, saute onions in margarine until tender. Add squash, water, bouillon, marjoram, black pepper and cayenne pepper. Bring to boil; cook 20 minutes, or until squash is tender.
- Puree squash and cream cheese in a blender or food processor in batches until smooth. Return to saucepan, and heat through. Do not allow to boil. Sprinkle with seeds & parsley for garnish.
Butternut Squash Casserole
- Prepare squash as indicated above. Mash with 1/4 cup butter, 1 tbsp brown sugar, salt and white pepper
- Heat the 1 1/2 tablespoons butter in a large skillet over low heat; stir in sliced apples, cranberries and sprinkle with the white sugar. Cover and cook over low heat until barely tender, about 5 minutes, stirring occasionally. Spread the apples/cranberries in a 3-quart casserole. Spoon the mashed squash evenly over the apples/cranberries.
- Stir together pecans, 1/2 cup brown sugar and melted butter. Sprinkle evenly over the squash.
- Bake in a preheat oven until fully heated, about 15 minutes.
Notes
Cooks Notes:
So you want to make some short cuts?...its fine! Supermarkets have a growing selection of prepared pre-cut vegetables ready to go...this does save time when cooking squash and other meaty vegetables. 🙂
You can also use the microwave to save time, cooking the apples or other added fruit if you wish. 🙂
Squash soup nutrition per serving* : 397 calories; 33.4 20.2 7.7 83 1081
Squash Casserole nutrition per serving*: Per Serving: 332 calories; 16.4 48.9 2.8 29 193
Tried this recipe?Let us know how it was!
