Butternut Squash: Fruit / Vegetable of the Month

Butternut squash is technically a vine fruit but is treated as a vegetable in the culinary world. Butternut squash is one of many winter squash varieties. Winter squash are actually harvested in the late summer/fall but are called winter squash because they keep for a couple of months when kept in a cool dark place and can be enjoyed in winter. The tough rind which can be difficult to cut is what keeps it protected for storage. Commercially, butternut squash can be purchased pre-cubed in the produce area or in the frozen vegetable section.

Butternut squash are an excellent source (20% or more of recommended daily amount) of vitamin A and vitamin C, both powerful antioxidants. They are also a good source of magnesium, vitamin K and vitamin B6 (10% or more of recommended daily amount). Butternut squash, like all fruits and vegetables are low in calories and rich in fiber, containing around 60 calories per cup.

Butternut squash are quite large. Ours was 13" tall! Choose a butternut squash which is heavy for its size, free of blemishes and cuts. You will need a large, sharp knife and cutting board to safely cut your squash. You can cut down the middle as we did or lay down and cut into rounds and then split each piece down the middle. Peel the skin with a knife or peeler. Scoop the seeds out and bake as large pieces or cut into cubes.

Butternut squash has a slightly sweet, nutty flavor and smooth texture which children will appreciate. Butternut squash pairs well with a number of spices: cinnamon, ginger, nutmeg, allspice, cloves, mace, anise seed, cardamom, star anise, cayenne pepper, paprika, sage, savory, thyme and turmeric.

Roast whole or cubed. Bake with ham and apples or pears. Mash with ginger and cinnamon. Serve roasted with pecans and cranberries or even coconut. You can also substitute butternut squash in any recipe calling for pumpkin.

If you are child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages   14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......