Squash Anyone?

Last weekend, while grocery shopping, I was searching for cubed sweet potatoes, but instead I ended up with cubed butternut squash. I often purchase pre-prepped vegetables (and sometimes fruit) to save time. I was uncertain how my family would respond to the new vegetable; to my delight the squash was a huge success! In a moment of excitement, I decided to share my recipe creation with the Type2Diabetes.com community.

What is butternut squash?

• Butternut squash is technically a fruit, as it contains seeds, but is more traditionally served as a vegetable.
• Squash belongs to the Cucurbitaceaeplant family (gourd family), which also includes cucumbers, pumpkins, and melons.
• Squash is slightly sweet with a nutty flavor. It has been described as a good cross between a pumpkin and sweet potato.
• Squash has been sold commercially since 1944 and is now readily available at most grocery stores.

A lower carb starchy vegetable

• Squash has often been labeled, along with potatoes and sweet potatoes, as a “starchy" vegetable. However, by comparison butternut squash has nearly 40 percent less carbohydrates than potatoes and sweet potatoes. This makes squash a great alternative for those following a lower carb diet.

Benefits for people with type 2 diabetes

• Butternut squash gets bonus points for being rich in antioxidants, Vitamin A and Vitamin C.
  • “Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease, cancer, and other conditions.” ¹
  • According to researchers, Bajaj and Khan, “Hyperglycemia promotes auto-oxidation of glucose to form free radicals.”²
  • Learn more about antioxidants and free radicals
• Butternut squash is a good source of dietary fiber. It has 3 grams of dietary fiber per 1 cup serving.
  • Fiber has a number of health benefits; one of which is the ability to slow down the absorption of other digestible carbs, thus resulting in less of a blood sugar spike following a meal or snack.
  • Learn more about dietary fiber

Healthy butternut squash recipe

Ingredients:

(Servings: 6)

• 3 cups butternut squash, cubed
• 2 tablespoons olive oil
• ½ teaspoon kosher salt
• 1/8 teaspoon ground pepper
• 1 teaspoon ground cinnamon
• 1 tablespoon balsamic vinegar

Directions:

• Preheat oven to 400 degrees Fahrenheit.
• Place cubed butternut squash on paper towel for approximately 5 minutes. This will help soak up extra moisture.
• Combine butternut squash, olive oil, salt, pepper, and cinnamon in a large mixing bowl.
• Spread butternut squash evenly on a large baking sheet.
• Roast squash in oven, at 400 degree Fahrenheit, for 30 minutes.
• Once out of the oven, drizzle butternut squash with balsamic vinegar.
• Serve immediately.

Nutrition (per ½ cup serving)

• Calories: 83
• Carb: 11 g
• Fiber: 3 g
• Protein: 1 g
• Fat: 5 g
• Sodium: 199 mg

Do you have a favorite squash recipe? Please share your creations with the Type2Diabetes.com community!