Beaming Butternut Squash Is December’s Pick

Butternut squash is one of the sweeter squashes. Its pulp is easy to work with, and it’s loaded with vitamins!

Pick some butternut squash up today for your holiday meals.

What’s so Great About Butternut Squash?

  • Butternut squash is high in vitamins C, A and beta-carotene.
  • The sweet flavor can be used in meals or desserts.

What’s the Best Way to Eat Butternut Squash?

  • Butternut squash can be easily peeled, diced and roasted with olive oil and pepper.
  • Mash up leftovers and freeze.
  • Microwave by cutting into smaller pieces, and cook for 5 to 7 minutes per pound.
  • Add to stews or soups.

Selection & Preparation

  • Selection: The squash should be heavy for its size and without cracks, cuts or mold.
  • Storage: Store in a cool dark place for up to one month. Once cut, refrigerate the unused portion.
  • Preparation: Peel if desired, trim off top and bottom, cut in half lengthwise, scoop out seeds, and slice or dice squash as desired.
  • Cooking: Grill, roast, bake, mash, steam or stew.
Chunked and cooked butternut squash with pepper

Roasted Butternut Squash

Recipe created by Cheryl Teschner, dietitian at Samaritan Lebanon Community Hospital


  • 1 large butternut squash, peeled, seeded and cut into 1-inch cubes (or use 2 pounds pre-cut butternut squash).
  • 1 tablespoon extra virgin olive oil.
  • Salt and ground black pepper to taste.


  1. Preheat oven to 425 degrees.
  2. Toss the squash with oil, salt and pepper on a rimmed baking sheet, spread out. Place sheet in oven.
  3. Stir occasionally, until tender and browned, about 30 to 40 minutes.

Makes six servings.

Nutritional Information Per Serving:

  • Calories: 90.
  • Fat: 2.5 g.
  • Carbohydrates: 18 g.
  • Fiber: 3 g.
  • Protein: 2 g.
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