When I found fresh, ripe, gorgeous butternut squash in my local health food store, I knew what I had to do.
Have squash, make noodles!
And butternut squash not only tastes good, but it is good for you.
Although butternut squash can be eaten raw, this popluar squash is commonly roasted or baked.
This vegan butternut squash noodle recipe is a delicious, new spin on this versatile vegetable.
Butternut squash is not only tasty but it also provides significant vitamins, minerals, fiber, and and disease-fighting antioxidants.
Health Benefits of Butternut Squash
Butternut squash is not only tasty but packs a nutritional punch of vitamins, minerals, fiber, and and disease-fighting antioxidants.
It is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium.
It’s also rich in carotenoids — including beta-carotene, beta-cryptoxanthin, and alpha-carotene — which are plant pigments that give butternut squash its bright color.
Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimer’s disease (5Trusted Source).
Butternut squash is also packed with B vitamins — including folate and B6 — which your body needs for energy and red blood cell formation.
In addition, it’s high in magnesium, potassium, and manganese — all of which play important roles in bone health.
One-cup of cooked butternut squash provides more than 450% of the RDI for vitamin A and over 50% of the RDI for vitamin C.
Quick Nutritional Overview:
A one-cup (205-gram) serving of cooked butternut squash delivers:
Protein: 2 grams
Fiber: 7 grams
Carbs: 22 grams
Vitamin A: 457% of the Reference Daily Intake (RDI)
Vitamin C: 52% of the RDI
Vitamin E: 13% of the RDI
Thiamine (B1): 10% of the RDI
Niacin (B3): 10% of the RDI
Pyridoxine (B6): 13% of the RDI
Folate (B9): 10% of the RDI
Magnesium: 15% of the RDI
Potassium: 17% of the RDI
Manganese: 18% of the RDI
As you can see, butternut squash is low in calories but loaded with important nutrients.
In addition to the vitamins and minerals above, butternut squash is also a good source of calcium, iron, phosphorus, and copper.
Savory Cinammon Sage Butternut Squash “Noodles”
Although butternut squash can be eaten raw, this winter squash is commonly roasted or baked.
For this particular recipe, the squash will need to be spiralized into think noodles.
If you have a vegetable spiralizer, you can easily make your own butternut squash “noodles” in just a few minutes.
Or you may be able to buy spiralized butternut squash noodles from the produce section. You can usually find pre-packaged butternut squash “noodles” in most larger grocery stores and they are absolutely perfect for those nights when you need to get dinner on the table quickly.
Either way, you’re going to love this fast and delicious dish!
Prep time: 5 minutes
Cooking time: 8 minutes
¼ c. extra virgin olive oil, divided
4 c. spiralized butternut squash noodles or pre-packaged butternut squash “noodles”
2 T. fresh sage, chopped
2 t. ground cinnamon
Sea salt and black pepper, to taste
Heat two tablespoons olive oil in a large skillet over medium heat.
Add butternut squash noodles and cook for 4-5 minutes, turning frequently to ensure they cook evenly.
When noodles are slightly softened, remove from pan and set aside. Keep warm.
Add remaining olive oil to pan, along with chopped sage and cinnamon.
Cook until fragrant, approximately 2-3 minutes, stirring frequently.
Return butternut squash noodles to pan and toss to coat in sage-cinnamon mixture.
Remove from heat and season with salt and black pepper, to taste.
Serve immediately with your favorite entrée or as a light main course.
How do you prepare butternut squash?
Share your thoughts and comments with us.