November 2022 – Garden to Table Recipes for Butternut Squash

HOW TO PREPARE AND USE BUTTERNUT SQUASH

From:  Forks Over Knives

Before cooking butternut squash, wash it thoroughly under cool running water. Your next steps will depend on how the squash will be used.

If you’re just planning to scoop out the flesh for a puree, save yourself the trouble of peeling. Simply cut squash in half lengthwise; remove the seeds and fibrous material from the inside cavity using a spoon; and place the halves cut-side-down on a parchment-lined baking sheet. Roast in a 400°F oven for 45 minutes or until the skin begins to soften and a knife can easily be inserted into the flesh.

For all other uses, first peel and cut the squash using the steps below.

PEELING AND CUTTING A SQUASH

Choose a sharp chef’s knife. Carefully hold the squash lengthwise on a cutting board to stabilize it; then cut off the neck (the small end) of the butternut squash.

Cut the neck end into rounds, the rounds into sticks, and the sticks into cubes. Cut the base in half lengthwise and scoop out the seeds. Slice each side into half-moons and then into cubes.

QUICK SERVING IDEAS

• Halve a butternut squash lengthwise, remove seeds, and place cut-side-down on a parchment-lined baking sheet. Bake at 400°F for 45 minutes or until a knife can easily be inserted into the flesh. Scoop out the flesh and mash it in a large bowl with a little pure maple syrup and cinnamon.
• Use mashed or pureed butternut squash as part of a casserole or as an egg replacer in baked goods such as muffins, pies, and cakes (¼ cup pureed squash equals’ egg).
• Add cubes to soups, stews, or chili.
• Steam cubes and toss with tamari, ginger, and pumpkin seeds.

SIMPLE BASIC BUTTERNUT SQUASH SOUP RECIPE

The following simple recipe is a delicious and nutritious way to get started!

INGREDIENTS

• 1 (2- to 3-pound) butternut squash, peeled and seeded
  6¼ cups low-sodium vegetable broth
  1 onion, diced
  Sea salt and freshly ground black pepper, to taste
  ½ teaspoon ground nutmeg

INSTRUCTIONS

Cut squash into 1-inch pieces.

In a large pot over medium heat, add 2 tablespoons of the vegetable broth. Add onion, salt, pepper, and nutmeg. Sauté until onion is translucent, approximately 5 minutes, stirring frequently and adding more broth, 1 to 2 tablespoons at a time, as needed to prevent sticking.

Add squash and 6 cups broth. Bring to boiling, then reduce heat and simmer for 20 minutes, or until squash is tender. Allow to cool for 10 minutes.

Puree mixture carefully using an immersion blender or by transferring to a blender in batches and then returning to pot.

Just before serving, simmer until warmed through.

Butternut Squash Mac and Cheese with Broccoli

Spiced butternut squash blended with nutritional yeast and a little plant milk makes a delightfully rich and “cheesy” sauce for pasta and broccoli. Pumpkin, acorn squash, or delicta squash will also work in this recipe.

To make this recipe gluten-free, chose a whole grain pasta made with rice, corn, and/or quinoa

INGREDIENTS

• 1 medium butternut squash (1¾ lb.)
• 1 onion, finely chopped (1 cup)
• 4 cloves garlic, minced
• ½ teaspoon finely chopped fresh thyme
• 2 cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
• 2 tablespoons nutritional yeast
• 1 tablespoon white wine vinegar
• ¼ teaspoon sea salt
• ⅛ teaspoon freshly ground black pepper
• 3 cups dried whole grain penne pasta (8 oz.)
• 3 cups small broccoli florets
• Fresh basil leaves

INSTRUCTIONS

1. Peel squash; halve squash and remove seeds. Cut squash into large pieces. Place squash pieces in a steamer basket in a large pan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 12 minutes or until tender.
2. Heat a large saucepan over medium. Add onion, garlic, thyme, and ¼ cup water to pan. Cook about 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
3. Transfer onion mixture to a blender. Add squash and the next five ingredients (through pepper). Cover and blend until smooth. Pour squash mixture into a large saucepan.

Cook pasta according to package directions, adding broccoli for the last 5 minutes of cooking; drain. Add drained pasta and broccoli to squash mixture; toss to coat. Serve warm topped with fresh basil.