The meat of the butternut squash is a deep, blazing orange with a dense, satisfying texture once cooked and a flavor similar to a sweet potato. Along with its other virtues - reasonable price, good availability, long-keeping quality, and versatility - it is also an excellent source of beta-carotene, potassium, and vitamin C. Packed with lots of fiber and low in fat and sodium, squash are also ideal for heart healthy, anti-cancer, and weight-loss diets. You'll find butternut squash on sale year-round, but it's season generally runs from August through March.
Butternut squash is among the winter varieties of squash that includes butternut, acorn, Hubbard, and spaghetti squash. While the different varieties differ in taste and texture they all have a fairly mild flavor. For that reason, one variety can often be substituted for another in a recipe to obtain a subtle change.
Choosing and Storing Butternut Squash
When looking for butternut squash at the grocer's, look for one with a long "neck" and a relatively small bottom. The neck portion contains solid meat without any seeds, making it easy to cut up. The bottom end contains the seed cavity and is surrounded by flesh that is softer in texture with noticeable strings. The exterior should be dry, uniformly hard, and free of gashes, mold, or soft spots. Choose specimens that appear to be heavy for their size. Butternut squash need careful handling despite their tough exterior because they will bruise if roughly handled.
For storage, butternut squash can be kept in a cool, dry place with good air circulation. If conditions are good, they can keep all winter. About 55 degrees is ideal, but colder temperatures are not advised. The soft moist flesh surrounding the seedpod will deteriorate the soonest. If that area is mushy, you've stored your squash too long. However, the "neck" area will often still be firm and usable.
Butternut Squash Preparation
One of the few disadvantages of squash is that it can be difficult to peel. To eliminate this rather tedious step, some markets now stock pre-peeled butternut squash chunks. This can save a lot on preparation time, but you pay for the convenience. When inspecting the package, look for clean, moist surfaces. Refresh the squash by rinsing in cool water, even if it has been prewashed.
To peel a whole squash, cut off a thin slice from both the top and bottom end so it will stand upright. Cut in half where the narrow neck meets the round bottom so you have one easy to peel cylinder, plus the rounded section. Use a standard potato peeler or a paring knife to peel the hard exterior away. Remove the seeds and stringy portions. Cut into uniform size pieces. Alternatively, some recipes call for the squash to be roasted with the skin on. Once cooked, it's easy to simply pull the flesh away from the hard shell-like skin or scoop out the flesh.
To Cook Butternut Squash
There are several ways to cook a butternut squash, but I've found that roasting in an oven is both the easiest way and yields the best flavor. Cut the squash lengthwise down the middle and remove the seeds. Place the squash on an ungreased baking dish. Sprinkle cut edges with salt and pepper. Dot with margarine or butter. Bake them cut sides up so you don't steam them and lose the delicious nutty flavor for about 45 minutes on 375 degrees, or until tender.
After cooling, baked squash is a cinch to peel and can be used in any recipe that calls for cooked squash. Scoop out the flesh and mash or puree it in a food processor or blender. You can also freeze; or refrigerate leftovers for another occasion.
Tender, baked butternut squash is a fall and winter staple that lends itself to a wide variety of recipes. Traditionally used for soups and flavored breads, they are also perfect for cakes and pies, salads, fabulous side dishes, and as an invaluable ingredient in curries and souffles as well as rice, pasta, and couscous dishes. Try your hand with some of the hearty, butternut squash fare!
