Yummy Butternut Squash: Easy, Baked, Mashed, or Fried Recipes
Butternut squash is the queen bee of winter squash. You can bake it, boil it, mash it, and even stir fry it. It's the gateway squash, the squash for people who aren't so sure they like squash.
It is a good source of fibre, vitamin C, manganese, magnesium, and potassium. Winter squash, butternut, acorn squash, and pumpkins are all in the same family. High in fiber, nutrient-dense, and about 63 calories a serving with no fat, this fruit can be enjoyed often without guilt.
Winter squash, unlike its summer equivalent, can be harvested until very late in the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients. Winter squash emerged from our food ranking system as an excellent source of vitamin A (in the form of beta-carotene). In addition, it is a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3, and pantothenic acid.
Weight Watcher Butternut Squash French Fries
These fresh, crispy, slightly sweet butternut squash french fries are delicious and very easy to make. Healthy french fries—a dream come true!
This is all you need:
- 1 whole butternut squash
- 1 tablespoon Kosher salt
- Non-stick cooking spray
Directions:
- Preheat oven to 425 degrees.
- Cut butternut squash in half first, and then peel it and remove all seeds.
- Then, slice it up into french fry-like shapes. Just make sure the slices aren’t too thick, as this will prevent them from getting crispy.
- Spray a backing sheet with non-stick cooking spray.
- Then, take a large bowl, throw in the french fries, and toss with some non-stick cooking spray until all fries are evenly coated.
- Do the same thing with the kosher salt. Make sure all your fries are well coated with the salt.
- Now, spread out your fries evenly on the baking sheet. Make sure no fries are on top of each other as this would prevent even cooking.
- Place in oven and bake for about 40-45 minutes, flipping the fries over once, halfway through.
- Fries are done when the edges start to turn golden brown and the fries are looking good and crispy. Enjoy!
*TIP: Because all butternut squashes are not created equal, I suggest weighing your french fries first, before you cook them, in order to determine how many servings will be in your entire recipe.
Serving size = 5 oz of squash (uncooked)
Each serving = 1 Weight Watchers Point
Mash Potatoes by Vocalcoach Using Butternut Squash
Ingredients You Will Need:
- 1 whole butternut squash
- a pinch of sea salt
- powdered cinnamon
- sugar or stevia to taste
- as much butter as your waistline can stand
Instructions
- Cut butternut squash in half first, length-wise.
- Peel it and remove all seeds.
- Cut it into medium size squares for faster cooking.
- Boil until very tender for mashing.
- Drain off water and pour squash into a serving bowl.
- Using a fork (or hand masher) mash squash lightly, adding butter to the mixture. Sprinkle a pinch of salt (I personally avoid salt and it is still delicious), ground cinnamon and sugar or stevia. Mix very lightly, serve and enjoy. Adding raisins is delightful.
Healthy Butternut Squash
Easy, Baked Butternut Squash
This butternut squash recipe is easy and flavorful. Here's all you need for this mouthwatering recipe.
Ingredients:
- 2 small butternut squash
- melted butter
- cinnamon sugar
Preparation:
1. Brush a jelly-roll pan with butter and heat oven to 350°.
2. Carefully cut each squash in half lengthwise and scoop out seeds and soft fibers with a spoon.
3. Brush the inside of each squash with butter; sprinkle with cinnamon sugar.
4. Place squash halves, seasoned cut side down, in the prepared pan. Add about 1/2 cup water to the pan.
5. Bake for 1 hour to 1 hour and 20 minutes, or until the squash is tender. Serve halves immediately or scoop the squash out into a serving dish and discard the skin.
Serves 4.
It's a Pumpkin!
Butternut squash (Cucurbita moshata), also known in Australia and New Zealand as Butternut pumpkin, is a type of winter squash. It has a sweet, nutty taste similar to that of a pumpkin. It has yellow skin and orange fleshy pulp. When ripe, it turns increasingly deep orange and becomes sweeter and richer. It grows on a vine. The most popular variety, the Waltham Butternut, originated in Stow, Massachusettes, on what is now the Butternut Farm Golf Club. It's a fruit that can be roasted, toasted, pureed (to make a soup), or mashed into soups, casseroles, breads, and muffins.
In Australia, it is regarded as a pumpkin and used interchangeably with other types of pumpkin.
I Have A Question For You
Which of the above recipes will you try?
Conclusion
Lately, I've been cutting back on carbs. I really missed spaghetti but found a marvelous substitute. You guessed it. Spaghetti squash did the trick. Simply add either fresh tomatoes for the sauce or use organic tomato paste. Grate some parmesan cheese for a delicious flavor and enjoy without the guilt.
Here's another idea for butternut squash:
- Preheat oven to 400 degrees.
- Peel and remove seeds.
- Cut into 1-inch squares.
- Toss squash with some olive oil, garlic, salt, and pepper.
- Place on a baking sheet.
- Roast in the oven for about 25-30 minutes until lightly browned and tender.
This is one of my favorite recipes for butternut squash. I think you're going to love it too.
Questions & Answers
© 2010 Audrey Hunt
Comments
Paula
Your squash recipe sounds sooooo good. I'll be making it tomorrow. The garlic and Parmesan cheese will add such a scrumptious flavor. As for the chocolate cake...10 more pounds to lose, then I'm diving in to at least one slice! :)
Big hugs and lots of love,
Audrey
Audrey... I love all squash but especially Butternut! These recipes all look tempting. I make squash often....just simple mashed, with some butter, garlic and a dash of Parmesan. MMMYUM. No doubt I'll have to make some today after mentioning it! I usually end up eating it all. At least it's not chocolate cake I'm gorging on!! LOL Love & hugs, Paula
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Hi Susan. I love butternut squash and the fries are so good! I'm glad that you're on the band wagon for this squash. So good to see you and Happy New Year my friend.
I never knew how good butternut squash was for you. I love squash and will try all of your recipes soon. Pinning so that I know where to find your awesome recipes.
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Angel
Thanks for being here. I appreciate your reading my hub about butternut squash. I totally agree with your comments. Healthy eating!
I love butternut squash! I've mashed it and stir fried it in pasta and without. Yummy!
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Elderberry Arts
How did the butternut squash chips turn out? Hope you liked them. Thank you for being here.
Great hub. I normally mash some butternut squash in with my potatoes or make soup so it is nice to see some more ideas. Planning to make the chips tonight. Thank you for sharing.
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Melovy - Gee, thanks so much for the link! I really do appreciate it. Very glad to see you here and thank you for voting up and sharing.
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KatrineDalMonte - Thank you so much for your delicious comments :) I'll just bet you will like butternut squash once you taste it. At least I hope you will.
So nice to see you here!
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riaha - I'm so glad to see you here. Enjoy these butternut squash recipes!
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L.L. Woodard - Butternut squash is so good. I think I could have it every day. Enjoy the recipes and thanks so much for voting up and sharing!
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molometer - I just added a good video on how to cut a butternut squash, toss it in a blender with the right ingredients to make soup. I thought of you. It looks so easy and fast to make. Thanks for adding your recipe for adding chili, olive oil and garlic. I'm up for that!
Thanks for voting up, bookmarking and sharing!
acaetnna - I hope you'll be trying some of these recipies and I'm so happy you like them
Audrey Howitt - Oh I'd love your recipe for curry butternut squash soup. Can you send me the recipe or make a hub about it :).
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Thanks Breakfaspop! So glad to see you. And now I think it's time for me to take a walk over to the Inn and see what's new. See you in a minute!
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Hi joe - The first photo was taken off the internet but it looks exactly like my baked squash with olive oil a pinch of turmeric and sprinkled with parsley flakes after it comes out of the oven. I love poppy seeds and have used them to sprinkle over the top of the squash. It works just fine. Thanks for stopping by!
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Hello miss olive ~ You write such good comments. You take your time and refer to key areas in the hub. And that is an indication that you care and want to give of yourself to the writer. And thank you for mentioning cloverleaf and the link she provided for this hub.
Besides being such an excellent commentator, you take time to read other comments. You mentioned the thread with the "soup recipe" and that made me feel extra good for that extra little bit that I did.
You're an example of what good hubbing is all about. A real diamond! Thank you, miss olive.
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Peg Cole - Gee, thanks for the link Peg! I will also add your link to this hub. So glad you like this article. Thanks a bunch!
I love butternut squash, and I love this hub with all its useful information on the benefits. If you are okay with it I will link it to my ‘5 Healthy recipes for kids,” hub because I have a recipe for butternut squash risotto on it. Thanks for this hub! Voted up and sharing.
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Jami - Oh, those squash fries sound so delicious. Going to try this tomorrow. So pleased that you added this recipe. Healthy and yummy - a great combination!
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theseus - Your mothers squash flan sounds great. Think about doing a hub on it. It would be a winner. Thanks, my friend and have a wonderful day!
An awesome hub! To be honest I don't use Butternut Squash in my cooking, but just looking at the top picture I'm really tempted to try something new! It does really look delicious!
Thanks for the recipes. :-)
I love butternut squash. Usually we have it during the Christmas season, but I wouldn't mind having it whenever possible. Thank you so much for sharing this hub with the recipes. I look forward to trying some of these out!
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I'm glad to have found this hub. I enjoy butternut squash, but have always simply enjoyed it baked. Now I'll be giving some of these other recipes a try.
Voted up and SHARED.
This sounds great! I make a curried version of your squash soup and that is pretty yummy too--
I love your recipes and will book mark this for future reference! Thank you.
I love butternut squash too roasted in olive oil chilli and garlic it is excellent.
We had a big variety of squash in South Africa, we are starting to get them here now petty pans are great.
Some wicked recipes here that we will try. Bookmarked voted up and SHARING.
I love butternut squash and this is one recipe that is new to me. I can't wait to try it.
Oh, I love winter squash! I was wondering if you by chance have the recipe for the first picture? Looks amazing, and I'm very curious now as to how well poppy seeds work with butternut. Thanks for sharing!
Hi vocalcoach! I found this through cloverleaf's vegetarian hub. This looks delicious! I like how you added the benefits of eating squash. I'm definitely going to give this recipe a try. My mom loves butternut squash so she can be my taste tester. :) The butternut squash soup recipe in the comment thread is an added treat! YUM!
Bookmarking and sharing - voted up too!
I learned some new facts about the incredible edible Butternut Squash here. Hope you don't mind if I link this one to my own tribute to this lovely veggie.
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Deni - How did your butternut squash turn out? This is my favorite veggie - especially with the cinnamon. The hardest thing about cooking this easy squash is cutting it in half. :) Thanks!
Well, I will be giving your fast and easy recipe a try tonight since I have a butternut squash in the fridge. I never thought to use cinnamon on butternut squash. Why? I don't know, but it sounds delicious!
I eat a lot of squash , whether it be yellow , butternut, ,whichever , i eat it a million different ways , but i have not tried the fries , and im gong too! because ive been wanting a substitute for fries (potatoes) and although i have a recipe for ruta baga fries , and they are good , you have to slice them very thin and deep fry in evoo , and i want something with a little more thickness, i wont get that with the ruta bagas , so i will try yours , thanks for the recipe and the tips! have a blessed day! :)
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theseus - Squash made with coco milk sounds very good. And the flan your mother makes must be heavenly. Thank you, Mae, my friend. Love and blessings, vocalcoach
vocalcoach,
A great way to make a non-veggie person eat vegetables.I'll try this recipe sometime. Thank you for sharing.
I personally love squash. My family cook it with coco milk.
My mother cooks the best squash flan.Everyone who tasted it didn't know that they eat squash for dessert..:D. God bless you.
love,
Mae
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Sinea - I want to thank you for the recipe - I like easy!
I'm sure my readers will appreciate this quick way of baking squash. Really appreciate this Sinea!
Let me tell you how my mom used to make butternut squash. Easier than easy. Cover a baking sheet with foil and spray with PAM.
Cut the squash lengthwise in half. Scoop out the seeds and discard. Place the squash flat-side down on the sheet and bake at 300 degrees until it is soft when you put a fork through it. Remove from oven and turn it over to avoid sticking. Let it cool a bit. Scoop it out and mash in a baking dish. If you are dieting, eat as is. If not, add a little butter.
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Sinea - I will have to try the weight watchers recipe. I try not to use sugar in my diet. Glad you stopped by, my new friend!
I love butternut squash. It was always on the table as part of our Thanksgiving dinner and many other times. The weight watchers recipe is worth a try. Most of the time, no sweeteners are needed. It is naturally sweet on its own.
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Pamela - Wonderful to see that you love butternut and acorn squash. I find that it is a wonderful year round food. I love it anytime. I am honored to have you visit my hub, comment and rate up. Thank you, my new friend!
I love butternut and acorn squash. It is nice to know that they're so good for you. Thanks so much for the recipes. Voted/rated up.
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Hi amy! You are my biggest fan - thank you for your many visits to my hubs! I see, you have joined Hubpages. I am looking forward to reading your first hub...I will be looking for it! Enjoy your day, my friend!
I really love squash, thanks for the good looking recipe for the fries!! Any way I can make these and share them so they are more enjoyed by my very picky family members is so useful, thanks much. A.B.
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teammosquito - What a coincidence. I, too, am baking butternut squash today. I never tire of it., So, my butternut buddy, enjoy your food. Thanks
vocalcoach - Awsome, glad that you liked it. I just can't seem to get enough of this wonderful healthy squash since trying it, :). Have one in the oven as I type this, thank's so much! One of these days i'll get around to trying your other squash recipies, I know they will be equally as good!
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teammosquito - So pleased that the recipe turned out so well. I am a lover of olive oil as well and tried your idea last night. Oh my...it was so delicious. Thanks for letting me know about that. I am honored to have your comments and hope to see you again.
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BkCreative - Wow - had not thought to toast the seeds. Great idea. Love your comments and appreciate you rating this hub up. Thank you!
Love butternut squash - the only thing I haven't done with it is stir fry - and I usually stir fry everything. Just bought some from a youth farmer's market - and it is so sweet and excellent - and then the seeds I toasted...
Ahh food, I get excited when I think about good fresh food.
Great suggestions. Thanks a million and rated up!
vocalcoach - it turned out fantastic, I am now an official butternut squash fan! As a matter of fact tonight i've just re-heated the leftover half and it is just as good. As far as the olive oil, (of which I am a big fan of), I think you should try it, I just coated it with the virgin olive oil then added some butter just because the recipe called for it. I use more olive oil than butter in most of the dishes that I prepare so for me it's the perfect combination. I could not tell any difference because the taste of the squash was awsome. So maybe give it a try sometime and let us know how you like it. I am looking forward to trying your butternut soup recipe soon. Thank's for your great hub, I usually do not post to them, except the good ones!
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teammosquito - you won't believe this, but I had butternut last evening and I prepare it the very same way. :-) It is delcious! I use butter instead of olive oil and would like you to let me know how the olive oil works. Thanks, squash pal!
Great Hub, just ran across it while searching for recipies. My neighbor just gave me a really nice Butternut Squash and it's in the oven as I type. Ive never tried one before and am looking forward to it. I'm glad to learn about all the healthful benefits. Thank you for your hub! I'm baking it with a little olive oil, butter, pepper, sea salt, cinnamin and sugar cane,(sugar cane is a very healthful alternative to refined sugar), so will let you know how it turns out...
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tonymac04 - Well, you see? It pays to visit me more than once. :-) Your chicken recipe w squash sounds delicious! I am also having baked butternut for my din-din. I put gobs of butter (the real stuff) on it and a pinch of sea salt, cinnimon with sugar and add about an inch of water in the pan. Yummy. Will think of you and yours as I am gulping down every last morsel.
Thank you, my dear and priceless friend.
I'm back for another bite at this Hub - LOL! And I discover you've added another recipe just for me! I am so touched. Thank you.
I just put some chicken pieces to bake in the over and thought, since I have some butternut I would bake some at the same time. And that's just what you've given me! So I'm into the kitchen without further ado right now! Thanks lovely lady!
Love and peace
Tony
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oliversmum - I can see how it would be called butternut pumpkin. I love it! I bake it most of the time as I am in a rush to fix my dinner :-) So happy you liked the recipes. You enjoy now!
Vocalcoach. Hi. Butternut Squash is a very interesting and versatile veg, as well as being so healthy. I didn't realize it had so many health benefits.
We in Australia call it Butternut Pumpkin. I love it.
Thank you for your Recipes, will be putting them in my Recipe book to try very soon. :) :)
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Tony - Very happy to hear that you liked my hub on butternut squash. I made a new recipe just yesterday to share with you. 1. Wash squash and cut in half lenghtwise.2. In a pre-heated oven, place the halves cut side up in a foil lined baking dish or pan. 3. Generously butter the squash, a little salt, some cinnimom and sprinkle lightly with sugar or stevia.4. Bake in a 350 oven until well-done. ooooooooo it is so very good and so quick and easy. Enjoy, Tony
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Thank you stevemark122000 - This means a lot to me coming from you. I read almost every hub you have written and respect you for your expertise.
What a great recipe! Thanks for sharing.
Goodness me, this is an awesome Hub! I love winter squashes (and hate the summer variety - squishy, tasteless and nutitionless, in my view!) and especially butternut, which we eat almost every day. I usually mash it just as you have described here. Will try out the baked version soon. And the soup!
Glad to know that while being so delicious it is also so healthy!
Thanks for a really great Hub. Bookmarked, of course!
Love and peace
Tony
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Micky Dee - You got it! Look for a nice hot bowl of soup.
Oh my! Fax or email me some of this right away!
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Here you go agaglia!
• Butternut Squash Soup
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• 2 tablespoon(s) unsalted butter
• 1 cup(s) chopped onion
• 2 1/2 pound(s) butternut squash, peeled, seeded and cubed (about 6 cups)
• 1/2 Granny Smith apple, peeled, cored and diced
• 3 cup(s) low-sodium chicken broth
• 1 1/2 cup(s) apple cider
• 1/4 cup(s) apple brandy
• 1 1/2 teaspoon(s) salt
• 1/2 teaspoon(s) chopped fresh thyme
• 1/4 teaspoon(s) fresh-ground pepper
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Directions
1. Melt the butter in a large stockpot over medium-high heat. Add the onions and sauté until softened, about 5 minutes. Add the squash and apple and sauté for 5 more minutes. Add the remaining ingredients and bring the mixture to a boil.
2. Reduce heat to a simmer, cover, and cook until the squash is tender, about 20 minutes. Remove from heat.
3. In small batches, carefully puree the soup in a blender or food processor until very smooth. Serve immediately or refrigerate for up to 3 days.
Enjoy and thanks.
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Sandyspider - Glad you like the recipies and the added benefits of nutrion are a great plus!
This is so yummy!
great hub. Do you have a recipe for squash soup?
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Lamme - Be sure to let me know if you see a difference in your asthma - be sure to have the squash at least 3x a week for best results. Thanks for your comments and good health to you!
I can't figure out which recipe I want to try first! Those fries sound delicious and easy, but I love it pureed or mashed as well, squash is so versatile and delicious. I was interested in the comment about lung inflammation, I'm curious if this could be beneficial for asthma as well. Certainly can't hurt. I'll be serving squash with dinner, thanks for some great ideas!
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prasetio30 - So glad you appreciate learning about the benefits of butternut squash. Thank you, my friend for your kind comments. Peace and harmony to you each day.
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tobesure - Your recipe for butternut squash makes me want to pop into the kitchen and start cooking. Isn't it great, that something that tastes so good, is good for you? Thanks.
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mariesuewrites - I did a search for you and found a couple of videos which will show you how to do this. Tried to copy/paste and give you the link but something went wrong. All you need to do is "search" on google for butternutsquashcut/peel and links will come up for you.
Thanks so much for your comments.
Live to Love -
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LillyGrillzit - Good morning dear one - So pleased to hear that you will be trying this - you will find it addicting - it is so good. Appreciate your stopping by.'
Peace, love, harmony and joy.
I never know about Butternut squash before. But I am glad you want to share about this information for us. I think this is good to make a delicious cake. And I found good benefit of Butternut squash for our health. Thank you very much. Vote up as usual.
Prasetio
Hi VocalCoach! This is a great hub about squash and health. I love butternut squash, but I have one problem...I can't cut the dern thing. It's like a rock. I've read that softening it in the oven for a few mintues works, but have yet to try it. Do you have any tips for saving fingers and thumbs when chopping this lovely vegetable?
The recent health news also said that "sunshine and aspirin is good for the colon."
I just love your informative well-written hubs!
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JudiCastro - Not really versatile - just my "add
acting up. :-) Thank you so much!
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Dolores Monet - I appreciate your comments very much. I will try the soup and a have a feeling that will be the most used recipe with winter coming on. Thanks. I will be reading your hubs and looking forward to the pleasure.
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bayoulady - I haven not tried the WW fries yet - I hear the baking can either result in "soggy", over-burnt or both. However, my neighbor made them and they turned out perfect and very delicious. Thank you for commenting!
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Katie - I agree that baking the squash with butter, sea salt and pepper is the way to go. It is so simple to prepare and requires no peeling. Thank you for adding your favorite way to prepare butternut squash.
I am bookmarking, tweeting and fb'ing this! Cant wait to add more Butternut Squash to my table. I have been a little leery, but no longer! Thank you!
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purplepassion1 - I have actually had that happen (more than once) - so I personally skip the fries and stick to the easier recipes. Glad you found new information on the benefits of squash for men. Thanks and happy squashing!
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msorensson - What better reason to cook than for yourself? If you have a "Trader Joe's" or the equivilant, you can find butternut squash all ready to just stick it in a pot and boil. It comes peeled and cut into cubes. All organic and fresh. Easy fixin's! :-)
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PegCole17 - Yes, please share your recipe for butternut squash pie with a hub. Sounds so very good. Isn't it nice to find a food that is so nutritious - so delicious?
So much more than just a recipe! I love to make butternut squash soup - its real comfort food. The french fries sound so yummy!
Fantastic .....mouth watering.....gotta try stuff here! I never thought of the weight watcher french fries for the butternut squash.
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saddlerider1-I must try spaghetti squash using your recipe. The butter and nutmeg added, sounds absolutely delicious. Thank you for your rating and comments, squash buddy - :-)
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Hello Hello - I always appreciate your support. You are very special. Thank you for commenting.
You made me hungry for squash. I love all of them, I enjoy spaghetti squash baked and dab of butter and nutmeg to give it added flavor. So full of nutrients for sure. I also will add Parmesan cheese from time to time. I rate this delicious hub up:0)
One of my and my husband favorites. I like with with butter and Parmesan cheese. I had no idea it was promoted lung health. I wonder if it would help my asthma.
My girl you are so versatile in your writing. Great yummy job(=
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Martie, dear friend - Thank you for bookmarking my hub. I am experimenting myself with new recipes.Have a great day.
Excellent report! Bookmarked, printed out – I’ve got to test the recipes. Thanks!
I love squash and I especially like butternut squash, my favorite way to eat it is baked, I like it with real butter and a dash of sea salt and ground pepper, it's fantastic, I don't like sweets much and suggest everyone try salt and pepper more and be amazed. Great squash pointers. Thanks :)
I did not know about squash helping men's health. Now, if someone can come up with an easy way to cut the squash into french fries, that would be super. At that point, mine usually goes flying onto the floor. Like the recipes and good photos and research. Thanx.
Awesome..!! I love squash...now if I can only motivate myself to cook just for me..:-)
Thank you for the informative hub!
Much love,
Melinda
Wow. With all the good nutritional value contained in butternut squash it makes good sense to eat it. Great collection of recipes and ways to use this veggie. I have a recipe for squash pie which is made from butternut squash - You've inspired me to share it.
Butternut Squash is one of my favourite foods.Besides being healthy it is delicious! It makes a great soup as well... never even thought to make french fries...will try your mashed recipe as well... always appreciate those down to earth simple recipes! Thank you!
Thank you for your helpful advise and recipe.
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