A beginner’s guide to butternut squash! How to choose, store, cut, prep, cook, freeze, and eat butternut squash. Butternut squash nutrition and benefits plus recipe ideas!
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Hi, Rhubarbarians!
Well... it's winter squash season! One of the best times of the year, right? Today we are putting a magnifying glass on one of our favorite winter squashes: butternut squash!
What is a butternut squash
Butternut squash is a vine ripened fruit (yep!) and is one of the most popular varieties of winter squash. It has pale orange/tan skin with bright orange flesh and a bowling pin shape. A small handful of seeds can be found in the center of the bulbous part of the squash.
Although it's a fruit, it is usually treated as a vegetable! It has a sweet, nutty, earthy flavor and can be roasted, steamed, sautéed, spiralized, microwaved, used in soups, stews, purees, mashes, even baked goods! Such a versatile squash!
When is butternut squash in season?
Don't let the name "winter squash" fool you! Butternut squash is actually harvested in early fall. However, the thick skin and firm flesh make it so that it can be stored safely for several months with the skin intact.
They are grown on vines during the spring and summer and are harvested in late summer and early fall. Check out these seeds to try growing them yourself!
Nutrition and benefits
Butternut squash is delicious and is loaded with vitamins, minerals, fiber, and antioxidants. It has a very high volume of Vitamin A, vitamin C, and potassium.
Butternut squash
Ingredients
- 1 cup cubed butternut squash
Nutrition
Choosing and prepping
Look for squash that has a smooth, beige colored skin that is free from bruised brown spots and punctures or cuts. It should feel heavy for it's size and be very firm.
Prep it:
If cooking in the skin, cut the squash in half lengthwise. Scoop out the seeds and stringy flesh with a large spoon (or a pumpkin scraper!) and save the seeds for another use. You will want to remove the cooked flesh from the skin after it's cooked.
If cubing or wedging, you will need to peel the skin first. To peel the skin, the best way is to do this while the squash is whole. We like to use a peeler (this one's our favorite peeler), but a sharp paring knife would work as well.
Cut the squash in half width wise where it starts to bulb, then cut both halves in half lengthwise. Scoop out the seeds and stringy flesh of the bulbous halves and save the seeds for another use. Cut into cubes or wedges with a sharp knife.
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Storing and freezing
A whole butternut squash with the skin intact will store well in a cool, dark spot on your counter or pantry for several months. Be sure that it's free of any gashes or brown bruised spots.
The best way to freeze butternut squash is in cubes. Peel, seed, and dice the squash into 1" cubes. Spread evenly on a baking sheet and freeze until frozen. You can then gather all the cubes into the container of your choice (we like these silicone freezer bags!) and store in the freezer. No need to thaw before roasting or adding to soups/stews!
You can also freeze butternut squash puree! I recommend freezing the puree in ice cube trays until frozen. Then remove the puree cubes from the ice cube tray and store in the freezer safe container of your choice. Great for sauces (pasta!), baked goods, and pureed soups.
What to do with butternut squash seeds
Butternut squash seeds are very small, but they are edible and delicious. Cook them the same way you would pumpkin seeds.
Rinse away the stringy squash flesh (a kitchen sink sprayer works great for this!) and pat the seeds very dry with a towel. Toss them with a bit of olive oil and salt and pepper and roast at 350 degrees F for about 20 minutes. You will hear them start to pop when they are done.
You can get creative with your spices too! The seeds are great as a stand alone snack but we personally love them on top of some butternut squash soup.
How to cook butternut squash
Roasting butternut squash:
- Roasting whole: Poke the squash in a handful of places with a fork. Roast at 425 degrees F in the oven for about an hour or until a knife can slide easily into the squash.
- Roasting halves: Cut the squash in half lengthwise and remove the seeds and stringy flesh. Roast at 400 degrees F with the flesh side up for about 45 minutes.
- Roasting slices: Peel and seed the butternut squash. Cut it widthwise into wedges. Roast at 425 degrees F for about 30 minutes.
- Roasting cubes: Peel, seed, and cube the butternut squash. Spread the cubes on a baking sheet and roast at 400 degrees F for about 30 minutes.
Steam it:
Peel, seed, and cube the butternut squash. Place the squash in the steamer basket insert of a pot with about 1" of water at the bottom. Bring to a boil, reduce the heat to simmer and steam for about 15 minutes.
Sauté it:
Peel, seed, and cube the butternut squash. Heat a bit of oil over medium high heat in a frying pan. Add the squash and sauté, stirring occasionally until cooked to your desired tenderness, about 15 minutes.
Spiralize it:
Peel and seed the butternut squash and create noodles with your spiralizer (we have this one!). I recommend cooking the squash noodles, but some people like to eat them raw too!
Microwave it:
You can do this with a whole squash! Pierce the squash a handful of times with a fork and place in a large microwave safe dish. Microwave on high for about 10 minutes or until a knife can pierce the squash easily.
Instant Pot it:
Peel, seed, and cube the butternut squash. Add 1 cup of water to your Instant Pot and place the squash cubes in the steamer insert. Cook on high pressure for 3-4 minutes and quick release when done.
Make butternut squash soup:
Butternut squash is fantastic in soup! You can either add small cubes to a chunky soup or puree for a dairy free creamy soup.
Make mashed butternut squash:
You can simply mash cooked butternut squash using any of the methods above (other than spiralize). Mash it just like you would mashed potatoes. Add some butter, salt & pepper, and maybe some brown sugar and it is divine!
Must-try butternut squash recipes
If you make any butternut squash recipes, please let us know on social media or in the comments below! Leave a star rating in your comment or tag us on Instagram with #Rhubarbarians.
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Valerie Whincup
I just purchased 4 butternut squashes today (April 25, 2021) from the grocery store and when I cut them open, I found that the neck part (the part above where the seeds are) was stringy down the center of the squash. Can you tell me if the squash is still safe to eat? Should I just cut the stringy parts off, and cook the rest or should I throw the butternut squash away? Thank you for your help.
Trish Bozeman
Hi! Unfortunately, I can't tell you if the butternut squash is safe to eat. When in doubt, throw it out is maybe best in this situation. Good luck to you!