Butternut Squash

Butternut Squash

Butternut squash is one of our favorite winter foods. It’s dense with healthy nutrients, easy to prepare, and makes for a great addition to a wide variety of flavorful dishes.

Butternut squash contains a number of incredibly beneficial vitamins and nutrients, making it one of the healthiest and most popular winter squash vegetables. Below, we’ve listed some of the best nutrients one can find in this well-balanced squash:

  • Vitamin A:  Butternut squash actually contains more vitamin A than pumpkin. 1 cup will give you about 457% of your daily recommended amount of vitamin A. Vitamin A is great for eye and skin health and is also a natural antioxidant that can help prevent some forms of cancer and other serious diseases.  Butternut squash is also high in beta-carotene, which converts to Vitamin A in the body.
  • Potassium:  Potassium is beneficial for your heart as it helps lower blood pressure and can keep your heart rhythm in check.
  • Fiber:  Ample amounts of fiber in the diet aid in the digestive process while also helping you feel full for longer periods of time.
  • Vitamin C:  Vitamin C is a powerful antioxidant that boosts the immune system and helps reduce free radicals in the body.

Have it for Dinner Tonight!

Below is a tasty grain-free, gluten-free, and guilt-free recipe that incorporates butternut squash into a creamy (without actual cream) sauce for zucchini noodles. A much healthier option that regular pasta! Give it a try!

Zucchini Fettuccine with Rosemary Butternut Creme Sauce

Source:  In Sonnet’s Kitchen


  • 1 medium butternut squash   
  • 3 tablespoons coconut oil, dividedZucchini-Rosemary-Pasta
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 2 teaspoons dried rosemary, crushed (to release flavor)
  • 1 cup full-fat canned coconut milk
  • ½ cup vegetable or chicken broth
  • ½ teaspoon sea salt
  • 1 pound shiitake mushrooms, sliced (optional)
  • 3 pounds zucchini, spiralized into fettuccine – You may want to salt zucchini and let sit in a colander for at least 20min. to drain excess moisture before cooking.
  • Freshly-ground black pepper to taste


  1. Preheat oven to 375 degrees F.
  2. Slice butternut squash in half lengthwise. Grease a baking sheet with 1 tablespoon of coconut oil and then lay butternut squash (cut side down) on sheet pan.
  3. Roast for 30 – 45 minutes, until squash is tender and flesh can easily be pierced with a fork. Once cooked, allow squash to cool, then scoop out the flesh (this should yield about 5 cups of flesh) and discard the skin. Add the flesh to a blender.
  4. Meanwhile, add 1 tablespoon of coconut oil to a pan over medium heat. Add the onions and garlic and saute for 3 – 5 minutes, until onion is translucent and garlic is fragrant.
  5. Next, add the sauteed garlic & onions, rosemary, coconut milk, broth, and salt to a blender with the butternut squash flesh. Blend until smooth.
  6. Add the remaining tablespoon of coconut oil to a large pan. Add the mushrooms and saute for about 2 minutes, until they are just starting to brown. Then add the zucchini fettuccine and cook for about 3 minutes, until zucchini is almost tender. Add the sauce to the pan and continue to cook until sauce is hot and zucchini is tender.
  7. Garnish with freshly-ground black pepper and serve hot.