Dietitians Dish – October 18, 2021

Savor the Season with Butternut Squash…

Cooler weather means that Winter squash varieties are coming into their peak season. If you’re managing health issues like high blood pressure and heart disease, or at risk of cancer, then adding butternut squash into your meals might be valuable. It has no sodium, fat, or cholesterol. It’s also a good source of Vitamin C and excellent source of Vitamin A. You can stock up while they’re lower price and store for up to a month, uncut. Start by selecting a fresh squash that is heavy for its size.

A simple way to get all the benefits is to add chunks to salads and side dishes. You can puree and add into sauces, soups, and mac & cheese. It’s also a great option in place of potatoes.

Butternut Squash Fries

1 whole butternut squash, skin removed and cut into fries
1 clove garlic, minced
1/4 cup Parmesan cheese
2 Tbsps. fresh basil
1 Tbsp. salt-free onion & herb seasoning
1/2 tsp. kosher salt
3 Tbsps. olive oil

Directions:

Preheat oven to 450°F.
In a bowl, combine cut butternut squash fries with olive oil and toss to coat. Place on a baking sheet in a single layer. Bake at 450°F for 20 minutes or until tender.
In a separate medium bowl, combine the garlic, Parmesan cheese, basil, seasoning, and kosher salt. Add the cut fries to the seasoning mix and toss to coat.
Place the fries in a single layer on a baking sheet, allowing space between each fry. Broil on high for 2 minutes. Remove to plate and serve with a dipping sauce if desired (optional).