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Butternut Squash

   NUTRITION FACTS: Butternut squash has calcium, iron and is a good source of potassium. Natural antioxidants in fruits and vegetables will help keep your body working at its best. Fruits and vegetables are protective to health as they’re helpful at reducing the risk of coronary heart disease, stroke and some cancers. They’re also low in calories, which helps prevent obesity (a significant risk factor for type 2 diabetes, cancer, and cardiovascular disease).

   SELECTION: Begin by selecting a squash that has a smooth, even tan colored skin free of blemishes, cracks or soft spots. The stem should be brownish and woody looking. Look for the ones with the longest, fattest necks as this is the “meaty” part of the squash; the seeds are found in the bulbous lower part. Butternut squash come in various sizes weighing between 1 ½ to 5 pounds. One pound of squash becomes roughly 2 cups of cooked squash or 2 cups cubed.

   STORAGE: Butternut squash keeps well for four months in a cool dry, well ventilated location. Even greater success is assured when the squash has been “cured” post-harvest. This involves approximately 10 days of air drying in warm temperatures (80-85F). If you have more squash than can be used at one time, it will keep up to four days in the refrigerator (cooked or fresh) or can be frozen for later use as a puree or cubed.

   To freeze cubed squash, blanch peeled cubes of raw squash for 3 minutes —drain, and chill in cold water. Keep blanched cubes in a colander while chilling to avoid their breaking apart. Drain thoroughly and spread on a cookie sheet in a single layer; place in the freezer for at least 4 hours and then transfer to an air-tight freezer bag. Frozen cubes can be added directly to your recipe.

   Butternut Squash Fritters

INGREDIENTS

5 cups butternut squash, shredded

2 eggs

1 Tablespoon fresh sage, minced

2/3 cups all purpose flour

2 Tablespoon olive oil, extra-virgin

1/2 teaspoon salt

1/2 teaspoon black pepper

PREPARATION

• In a large bowl, combine butternut squash, eggs, sage, salt & pepper. Fold in flour and add more if needed.

• Add olive oil to skillet over medium heat.

• Drop 1/4 cup of the mixture at a time.

• Cook about 2 minutes on each side or until they are cooked through and golden brown. 

Recipe from University of Tennessee