As the heat of summer cools, winter squash is the bright spot in the garden. For many weeks the vines have snaked through the garden space, with large, trumpet-like blooms where bumblebees have worked hard throughout the summer days.
The blossoms give way to the fruit that grows into large shapes. The fruit is round or long. It is sometimes bumpy, with skins of bright orange, stripes of yellow and green, or deep yellow. Harvested later in the summer, winter squash keeps easily and adds color and texture to fall menus.
The butternut variety is of moderate size and weight, golden yellow in color with a long neck and rounded bottom. The inside flesh is a deep orange. The darker the color, the riper and sweeter it will be.
Choose blemish-free squash and store in a cool dark space or pantry. Once picked, a whole butternut squash can keep up to three months. Refrigeration does not extend the shelf life much and can alter the taste and texture.
Equivalents
1 pound peeled squash = 1 cup cooked, mashed
2½ pounds whole squash = 2¾ to 3 cups, pureed
1 pound peeled, cubed squash = 3 ¼ cups
1 pound trimmed squash = 2 cups cooked pieces
1 pound frozen squash = 2 cups
Butternut squash is a nutritional heavyweight. One cup of cooked butternut squash provides a powerful punch of fiber, potassium, calcium, vitamin A and vitamin C for under 100 calories.
Squash can also be frozen, dehydrated or canned when cubed by following recipes for pumpkins. If canning squash, be sure to do it in cubes and not pureed. Pumpkin and winter squash are low-acid foods. When canned, they are capable of supporting the growth of clostridium botulinum bacteria that can cause the very serious illness, botulism. Because pureed squash is so thick, the center of the jar of food may not get to a high enough temperature and for long enough to kill the bacteria.
Peeling and cutting a butternut squash can be a bit tricky due to its thick, smooth skin and hard flesh. Microwave the whole squash for 30 seconds to help with peeling. Making sure to use a sharp knife, cut about 1/4 inch off each end. This will help to stabilize the squash on the cutting surface. Stand the squash upright and cut in half using a sharp, heavy chef’s knife. Then cut in half and scoop out seeds. Use a vegetable peeler to remove the skin.
The Produce for Better Health Foundation offers these additional suggestions for enjoying butternut squash:
• Add to soups and stews.
• Steam and drizzle with olive oil.
• In a curry.
• Bake and stuff with apples and ham.
• Add cooked butternut to a can of black beans and sprinkle with cinnamon and cumin.
• Mash and season with ginger and cinnamon.
• Cubed and roasted.
Hot or cold cubed and roasted butternut squash can be added to salads, pasta, rice, risotto or couscous. One of the quickest and easiest ways to prepare butternut squash is to bake it in the oven. Simply cut the squash in half lengthwise, lightly brush with oil and place cut side down on a baking sheet. Then bake for 45 minutes at 350 degrees or until soft.
For additional squash recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://extension.wsu.edu/clark/?p=8163. The FINI Fresh Match program provides help to SNAP consumers to purchase more fruits and vegetables at local farmers markets. Find out more at www.clark.wa.gov/public-health/snap-farmers-markets.
Laurie Burgess is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation and food safety information visit http://extension.wsu.edu/clark/?p=1134. Have questions? Call MFP Helpline: 360-397-6060 ext. 5366 or join Facebook Discussion Group “WSU Home Food Preservers – Clark County.”
