Butternut Squash

Butternut Squash is a winter squash with a sweet, nutty taste similar to that of a pumpkin. It has a tan-yellow skin and orange fleshy pulp with a compartment of seeds in the bottom. It is typically in season during the fall and winter months. Butternut squash is versatile in the kitchen, used in both sweet and savory dishes, including soups, stews, salads, and desserts. It is a common ingredient in American, Australian, and South African cuisines, and is becoming more popular in other culinary traditions as well.

Butternut Squash Synonyms

Butternut pumpkin
gramma (in Australia)
crookneck squash

Butternut Squash Substitutes

Different Forms/Types of Butternut Squash

Fresh

Butternut squash is commonly found fresh in the produce section, either whole or pre-cut into cubes or slices for convenience.

Canned

Canned butternut squash is less common but can be found in some stores, usually already pureed and sometimes sweetened.

Frozen

Pre-cut and frozen butternut squash is a time-saver, ready to be roasted, steamed, or added to stews without the need for peeling and chopping.

Pureed

Pureed butternut squash is available in cans or vacuum-sealed packages, often used for soups, baking, or as a baby food.

How to Choose Butternut Squash

When selecting fresh butternut squash, look for ones that feel heavy for their size with a hard, deep-colored rind free of blemishes or mold spots. The stem should be intact and dry, indicating freshness. For pureed, frozen, or canned butternut squash, check for any signs of damage to the packaging, as well as the expiration date. Opt for brands that do not add unnecessary sugars or preservatives for the most natural flavor.

Cooking/Prep Tips for Butternut Squash

Butternut squash is a versatile winter squash with a sweet, nutty taste akin to pumpkin. For intermediate and expert home cooks, it's important to know that the skin of butternut squash is tough when raw but softens significantly when cooked, making it edible in some recipes. To enhance the squash's natural sweetness, roasting is a preferred method. When peeling, use a sturdy vegetable peeler and cut the squash into even pieces to ensure uniform cooking. Butternut squash can also be steamed or boiled, but these methods may dilute its flavor unless it's being pureed for soups or sauces. For a richer flavor, consider sautéing cubes of squash in butter or olive oil until caramelized. Remember, the dense flesh of butternut squash requires longer cooking times, so patience is key.

Shelf Life of Butternut Squash

Store whole, fresh butternut squash in a cool, dry place away from direct sunlight; it can last for a month or more. Once cut, wrap the squash in plastic wrap and refrigerate for up to five days. Pureed, frozen, or canned butternut squash should be stored according to the package instructions. Typically, frozen squash should remain in the freezer until ready to use, and pureed or canned squash should be refrigerated after opening and used within a week for the best quality.

Recommended Brands for Butternut Squash

canned butternut squash: Libby's

frozen butternut squash: Birds Eye

pureed butternut squash: Farmer's Market Foods

Cooking Techniques for Butternut Squash

Pureeing: Butternut squash is often boiled or steamed until soft and then pureed. This technique is perfect for creating smooth soups, fillings for ravioli, or as a base for sauces. The key is to cook the squash until it's fork-tender before blending to achieve a silky texture.

Roasting: Roasting butternut squash caramelizes its natural sugars, enhancing its sweetness and depth of flavor. Cut the squash into cubes or slices, toss with oil and seasoning, and roast at 400°F (200°C) until tender and golden, typically 25-30 minutes.

Sautéing: For a quick preparation, sauté cubed butternut squash in oil or butter over medium-high heat. This method allows the squash to develop a nice exterior color while becoming tender. It's ideal for adding to pastas or grain bowls.

Popular Butternut Squash Recipes

Butternut Squash Soup
Roasted Butternut Squash Risotto
Butternut Squash and Sage Lasagna

Butternut Squash Nutritional Information (100g)

fat: 0.1 g
fiber: 2 g
sugar: 2.2 g
protein: 1 g
calories: 45 kcal
carbohydrates: 11.69 g

Flavor Combinations

Butternut squash pairs well with a range of flavors and ingredients. It complements sage, thyme, and nutmeg, which accentuate its earthy sweetness. It also works well with ingredients like apples, onions, and kale. For a savory contrast, pair it with strong cheeses like blue cheese or goat cheese, or add a sweet contrast with maple syrup or honey. Nuts such as pecans and walnuts add a delightful crunch and richness to butternut squash dishes.

Allergen Information

Butternut squash is not a common allergen, but handling the raw squash can cause contact dermatitis in some people due to the presence of cucurbitacin compounds. Wearing gloves while peeling or cutting the squash can prevent this reaction.

Ingredient Comparisons

Recipes with Butternut Squash

Coconut Curry with Chickpeas and Butternut Squash

Butternut Squash Risotto