Sunday, July 28, 2013

Mashed Butternut Squash, and its nutrition values

Does your family like mashed potatoes? 
Here's a healthy, nutrition-laden alternative, which is inexpensive, and easy to make.

Mashed Butternut Squash
Butternut Squash
Seasonings (optional: as shown below)
  1. With vegetable peeler or knife, peel skin off.
  2. Cut Butternut Squash in half, and then in manageable pieces about 1” cube. 
  3. Place in pot of cool water and bring to boil with a little salt for about 20 minutes.
  4. Allow to cool slightly and then mash.
  5. Add your favorite seasonings like nutmeg, brown sugar, honey, salt and pepper.
  6. We only added fresh thyme and salt on this occasion.
  7. Place in oven-safe casserole dish. If desired, add butter and brown sugar to top and heat briefly (5 minutes) in oven.

Because I prefer it without sugar and butter, Jack adds those seasonings to his plate after serving.

It’s a great way to get children to eat a nutrient rich vegetable.

Nutrition Value:

One cup of butternut squash contains 82 fat-free calories with 457% of the daily value of Vitamin A, 52% of Vitamin C, 8% of Calcium, and 7% of Iron -- a deliciously healthy substitute for mashed potatoes! Butternut squash also contains the following nutrients:
Thiamin 18%
Riboflavin 4%
Niacin 16%
Panthothenic Acid 12%
Vitamin B6 22%
Potassium 28%
Phosphorus 10%
Magnesium 24%
Zinc 2%
Copper 10%

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