Butternut Squash About 1.0 Kg Each • $3.73 / Kg Final Cost By Weight

Butternut squash is one of the most popular varieties of winter squash, characterized by its sweet, nutty flavor and a smooth, orange flesh. It has a distinctive bell shape and a tough outer rind, which allows it to be stored for long periods. It is a versatile and nutritious food that is technically a fruit, though it is usually prepared and consumed as a vegetable. ### **Nutritional Highlights** Butternut squash is exceptionally rich in vitamins, particularly Vitamin A in the form of beta-carotene, which gives it its bright orange color. | Nutrient (per 1 cup, raw cubes) | Value | Key Benefits | | :--- | :--- | :--- | | **Calories** | $\approx 63 \text{ kcal}$ | Low in calories. | | **Carbohydrates** | $\approx 16.4 \text{ g}$ | Source of energy. | | **Dietary Fiber** | $\approx 2.8 \text{ g}$ | Aids digestion and promotes gut health. | | **Vitamin A** | **Excellent Source** ($\approx 14,882 \text{ IU}$) | Crucial for eye health, immune function, and cell growth. | | **Vitamin C** | **Good Source** ($\approx 29 \text{ mg}$) | A powerful antioxidant that supports the immune system. | | **Potassium** | **Good Source** ($\approx 493 \text{ mg}$) | Important for maintaining healthy blood pressure and heart function. | ### **How to Cook Butternut Squash** Butternut squash can be prepared in various ways, but roasting is the most common method as it caramelizes the natural sugars, enhancing its sweetness and flavor. **1. Preparation (Peeling & Cutting):** * **Peel:** Using a sturdy vegetable peeler, remove the tough outer skin. * **Cut:** Slice off the top and bottom ends. Cut the squash in half lengthwise. * **Seed:** Scoop out the seeds and stringy pulp from the bulbous end. * **Dice:** For roasting, you can cut the peeled squash into 1-inch cubes. **2. Roasting (Cubed):** * Preheat oven to $400^{\circ}\text{F}$ ($200^{\circ}\text{C}$). * Toss the cubes with olive oil, salt, and pepper (and optional seasonings like cinnamon, nutmeg, or herbs). * Spread on a baking sheet in a single layer. * Roast for $\mathbf{20 \text{ to } 30 \text{ minutes}}$, flipping halfway through, until fork-tender and lightly browned. **3. Roasting (Halves):** * Cut and seed the squash, but do not peel. * Brush the cut surfaces with oil and season. * Roast cut-side down for $\mathbf{40 \text{ to } 50 \text{ minutes}}$ at $400^{\circ}\text{F}$ until the flesh is soft and easy to scoop. ***Note:** Butternut squash is excellent for pureeing after cooking. Moist-heat methods like steaming or boiling are quicker for soups and sauces but yield less flavor than roasting.* ### **Common Uses** Its sweet, earthy flavor makes it suitable for both savory and sweet dishes: * **Soup:** Butternut squash soup is a classic fall and winter dish, often made creamy with little or no added dairy. * **Roasted Side:** Simple roasted cubes seasoned with savory or sweet flavors. * **Mashed:** A nutritious alternative to mashed potatoes. * **Baked Goods:** Used in muffins, breads, pies, and even lasagna or ravioli filling. * **Curries & Stews:** Its firm texture holds up well in slow-cooked dishes. ### **Storage** | State | Storage Method | Shelf Life | | :--- | :--- | :--- | | **Whole, Uncut** | Store in a cool, dark, dry, and well-ventilated place (ideal temperature $\approx 50^{\circ}\text{F}$). Do not refrigerate. | **2 to 3 months** (sometimes longer) | | **Cut, Raw Cubes** | Place in an airtight container or sealed plastic bag in the refrigerator. | **3 to 4 days** | | **Cooked Cubes/Puree** | Store in an airtight container in the refrigerator. | **3 to 4 days** | | **Freezing** | Raw or cooked cubes can be flash-frozen on a tray, then transferred to a freezer bag for long-term storage. | **Up to 1 year** (best quality for 6-8 months) |