It's fall. So many things "pumpkin" have arrived (and are all welcome in this house just in case you're wondering). In light of this, I would like to share the USDA standards for pumpkin puree as there remains a bit of controversy around the main ingredients of a holiday favorite. Is it possible that a label noting "pumpkin" as the main ingredient actually contains a blend of winter squash varieties? Possibly. Is the variety of pumpkin often used not what we think of when we think of pumpkins? Likely. Have you been eating imposter pies for years? Maybe?
But, the real question is does any of this matter? Absolutely not. Winter squash (including butternut squash) share many similar qualities and flavor profiles; and, you can use many of the varieties (including their seeds) interchangeably in all kinds of dishes.
Origin
Although many winter squash have been around for hundreds of years, butternut squash in considered a "modern" variety as it was developed in 1944 when Charles Legget spent time crossing pumpkin and gooseneck squash varieties.
Butternut squash is a "winter squash" that grows on a vine.
Taste, Texture, Touch & Appearance
Winter squash are notorious for their ability to stay fresh for long periods of time because of their tough, outer shells (rinds).
Winter squash is typically cooked before eating, and the skin is usually discarded.
Butternut squash has a similar taste/texture to pumpkin.
Butternut squash is known for it's nutty flavor profile and deep golden coloring (in both the exterior and interior of the fruit).
The center of a butternut squash includes a cavity that houses seeds that are also edible (cooked and uncooked).
Although technically a fruit, butternut squash is considered a vegetable.
Properties & Storage
Winter squash in general can store for a couple months (up to 6) in good conditions (about 50 degrees).
The outer rind of winter squash can be tough to cut into (imagine pumpkin carving), and opening one up (or dicing) requires both care and effort.
Ways to Enjoy
Bake these babies! Split in half, remove seeds, and BAKE!
Skin, dice, BAKE, and add to salads or eat as a side!
Skin, dice, and add to soups!
Skin, dice, and puree for soups!
Skin, dice, STEAM, and mash!
Skin, dice, and sauté!
Remove the seeds, rinse, add your favorite seasoning/salt, and BAKE!
Remove the seeds, rinse, and EAT!
Check out the Loaded Butternut Squash recipe below!
Notable Nutrients
Butternut Squash are an excellent source of Vitamin C, Vitamin A, and Fiber; and, they are a good source of most B Vitamins, Manganese, and Potassium.
Vitamin C
Vitamin C is an antioxidant, helping protect cells from damage caused by free radicals.
Vitamin C is needed to make collagen which helps wounds heal.
Fiber
Fiber helps push food through our digestive tract.
Fiber scrubs the insides of our intestines as it moves through our digestive tract.
Vitamin A
Vitamin A is connected to cell division and immunity, enabling us to grow and develop.
Vitamin A is necessary for optimal vision.
B Vitamins (Thiamine [B1], Niacin [B3], Pantothenic Acid [B5], Pyridoxine [B6])
B Vitamins are needed to convert the foods we eat into useable energy.
Manganese
Manganese is needed for wound healing.
Manganese helps form cartilage and bone.
Potassium
Potassium is necessary for fluid balance within our bodies.
Potassium is necessary for heart functions and for blood pressure regulation.
Gut Microbiome Connection
Our gut microbiome loves the introduction of new foods, especially new fruits and veggies.
Because Butternut Squash are an excellent source of fiber, it gives all of the microorganisms plenty of work to do which helps increase their population.
Eating different foods and/or preparing foods in different ways encourages the development and sustainability of new microorganisms as they are needed to help break down the foods we eat.
Bacteria are supported by the types of foods we eat. There are some bacteria that we know are not beneficial to our gut, and these bacteria are present with diets high in added sugars, low fiber, and high amounts of animal fats and protein. While other bacteria thrive with diets high in fruits, veggies, and whole grains. Eating a wide variety of fruits and veggies encourages the density and diversity of healthy bacteria.
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