Bodacious Butternut

Benefits, Blooms, and Bowls of Comfort

One of my proudest achievements in gardening is growing butternut squash. The first time I attempted it in a horticulture class, I was thrilled to see it yield the biggest harvest I’d ever imagined. Not only did I enjoy the hearty, flavorful fruit, but I also used seeds from that harvest to grow another successful crop the following year. Growing butternut squash has become a favorite endeavor, and for good reason! Not only is it a versatile ingredient, but it also boasts a range of health benefits. Let’s dive into why butternut squash deserves a spot in both your garden and your kitchen, as well as how to prepare its nutritious seeds, edible flowers, and a cozy recipe for butternut squash soup.

Health Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse with numerous health benefits. Here are five reasons to incorporate it into your diet:

1. High in Vitamins A and C – Just one cup of butternut squash provides over 400% of your daily vitamin A needs and a significant dose of vitamin C. This combination is excellent for supporting immune health, vision, and skin.

2. Rich in Fiber – Butternut squash is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain healthy blood sugar levels.

3. Contains Powerful Antioxidants – The vibrant orange color of butternut squash comes from beta-carotene, a powerful antioxidant that helps reduce inflammation, protect cells, and support heart health.

4. Great Source of Potassium – Potassium is essential for maintaining healthy blood pressure levels, and butternut squash is packed with it. One cup provides about 12% of the recommended daily intake.

5. Low in Calories but Filling – Butternut squash is naturally low in calories while high in nutrients, making it a fantastic choice for weight management and maintaining a balanced diet.

Roasted Butternut Squash Seeds

Don’t toss those seeds when you prepare your squash! Butternut squash seeds are similar to pumpkin seeds and can be roasted for a delicious, crunchy snack.

How to Roast Butternut Squash Seeds:

1. Rinse and Dry: Remove seeds from the squash, rinse them under cool water, and pat them dry with a towel.

2. Season: Toss the seeds in olive oil, a pinch of salt, and any seasonings you like—smoked paprika, garlic powder, or cinnamon are great choices.

3. Roast: Spread the seeds in a single layer on a baking sheet and roast at 350°F (175°C) for about 15-20 minutes, stirring halfway through. They’re ready when they’re golden brown and crispy.

These roasted seeds make a tasty snack on their own, add crunch to salads, or can be sprinkled on soups for added texture and flavor.

Edible Butternut Squash Flowers

Much like zucchini flowers, butternut squash flowers are edible and have a delicate, mild flavor. They’re a popular ingredient in Italian cuisine, often stuffed with cheese and herbs and fried, or added to salads and pasta dishes. When harvesting, pick male flowers (those without a small squash at the base) to leave the female flowers to grow into squash.

Simple Preparation Ideas for Squash Flowers:

• Stuffed: Fill them with ricotta, herbs, and a pinch of lemon zest, then bake or lightly fry.

• Salads: Chop them up and add them raw to salads for a pop of color and a unique flavor.

• Fritters: Dip them in a light batter and fry them as a delicate appetizer.

Creamy Butternut Squash Soup Recipe

Now, onto a comforting recipe: a creamy butternut squash soup that tastes similar to the beloved one from Panera. This version is slightly sweet, velvety, and perfect for chilly days.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed

• 1 medium onion, diced

• 2 cloves garlic, minced

• 1 large carrot, diced

• 1 large apple, peeled, cored, and cubed (Granny Smith or Honeycrisp work well)

• 4 cups vegetable broth

• 1 cup coconut milk or heavy cream (optional for extra creaminess)

• 1 tbsp olive oil

• Salt and pepper to taste

• ½ tsp ground cinnamon

• ¼ tsp ground nutmeg

• ¼ tsp ground ginger

• Fresh sage leaves (optional garnish)

• Roasted butternut squash seeds (optional garnish)

Instructions:

1. Roast the Squash (optional but adds depth): Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper, and spread it on a baking sheet. Roast for 20-25 minutes or until tender and slightly caramelized.

2. Sauté Vegetables: In a large pot, heat a tablespoon of olive oil over medium heat. Add the onion, garlic, and carrot. Sauté for 5-7 minutes until softened and fragrant.

3. Add Apple and Spices: Add the diced apple, cinnamon, nutmeg, and ginger, stirring to coat everything in the spices.

4. Simmer with Broth: Add the roasted squash and vegetable broth to the pot. Bring to a boil, then reduce the heat to low and simmer for about 15-20 minutes until all ingredients are tender.

5. Blend Until Smooth: Using an immersion blender (or transferring in batches to a blender), blend the soup until smooth and creamy.

6. Finish with Cream: Stir in the coconut milk or heavy cream if you want extra creaminess. Taste and adjust seasoning with salt and pepper.

7. Serve: Ladle the soup into bowls, garnish with fresh sage leaves and a sprinkle of roasted butternut squash seeds if desired.

This creamy butternut squash soup is perfect for a cozy meal and embodies the flavors of autumn with just the right touch of sweetness and spice. Enjoy this nourishing bowl alongside crusty bread or a fresh green salad, and revel in the satisfaction of creating a meal from garden to table.