Butternut Squash

This succulent hourglass-like gourd is blessed with a deep orange flesh that has a silky texture and taste reminiscent of sweet potato bathed in butter. Among its many nutrition merits including fiber and blood-pressure lowering potassium, butternut squash is well-endowed with the antioxidant beta-carotene, which reduces heart disease risk and potentially decreases the incidence of certain types of cancer. In the body, beta-carotene is converted to vitamin A – a vitamin that helps support a healthy immune system. Darker fleshed squash like butternut and acorn are a bigger storehouse of beta-carotene.

Incredibly delicious when roasted and drizzled with maple syrup or folded into risotto, butternut squash, technically a fruit because it contains seeds, is also a standout in soups.

Squash and Banana Soup














Every spoonful of this sumptuous soup will warm your bones. Add a pinch of cayenne if you like it hot. Here’s a breakdown on how to peel and chop butternut squash.

1 ripe banana, unpeeled
1 butternut squash, peeled, cut in cubes (about 4-5 cups)
¼ cup butter
2 Tbsp each brown sugar and honey
1 medium onion, chopped
2 garlic cloves, chopped
1 tsp curry powder
½ tsp cinnamon
¼ tsp nutmeg
1 cup coconut milk
3 cups vegetable broth or water
Juice of 1 lime
1/3 cup chopped cilantro
¼ tsp salt and pepper or to taste

Preheat oven to 350 F. Line a baking sheet with foil or parchment paper. Place banana on one end of baking sheet and squash on rest of sheet. Cut 2 tablespoons of butter into tiny bits. Sprinkle on squash, along with brown sugar and honey. Cook for 20 minutes; remove banana and set aside. Stir squash and roast 10 minutes more. Melt remaining butter in a large pan on medium heat. Add onion and cook, stirring frequently, for 5 minutes, or until translucent. Add garlic, curry powder, nutmeg and cinnamon. Cook for 1 minute, stirring frequently. Peel banana and add it and any juices to pan. Add squash, coconut milk and 2 cups stock. Bring to boil on high heat. Reduce heat, cover and simmer for 10 minutes. In batches, puree in blender until smooth. Return to pot and stir in remaining stock until desired consistency along with lime juice, cilantro, salt and pepper.