#EatWellLiveWell: Butternut Squash with Root Veggies
Heading into the winter season, butternut squash is an easily accessible vegetable to warm your table. These odd-shaped squash, also called “butternut pumpkins” in Australia and New Zealand, provide the same great nutty taste of pumpkin. But what else does this vibrant-colored vegetable have to offer?
- Blood Pressure Regulation. Butternut squash is a great source of natural potassium. When combined with a lower-sodium (aka lower-salt) diet, butternut squash may help to reduce high blood pressure!
- Fights Cancer Risks. The beta-carotene found in butternut squash is transformed into vitamin A inside the body, which has antioxidant properties. This, combined with the high fiber content of butternut squash, makes it an ally in the fight against certain types of cancer, such as colon and prostate cancer.
- Healthy Hair and Skin. Rich in vitamin A and with over 50 percent of your daily value of vitamin C, butternut squash may keep your skin looking and feeling great!
- Promote Digestive Health. Packed with fiber, butternut squash is a great way to get and stay regular. Increasing your dietary fiber intake has the added benefit of helping to lower your blood pressure and cholesterol levels when combined with a healthy diet!
- Boost Your Autoimmune System. Those vitamin C and beta-carotene compounds do double duty inside butternut squash. Working hard, those two compounds also improve your immune functions, which can help to fight off illnesses and make them less severe.
As you can see, this pale kin to the pumpkin is a superfood of its own. Put it to work in our butternut squash and root vegetables recipe!
Recipe: Butternut Squash and Root Veggies
- Olive oil cooking spray
- 1 butternut squash - peeled, seeded and cut into 1-inch pieces
- 1 large sweet potato, peeled and cut into 1-inch cubes
- 1 (10 ounce) package frozen Brussels sprouts, thawed and halved
- 1 brown or yellow onion, halved and thickly sliced
- 1 parsnip, peeled and sliced
- 3 carrots, cut into large chunks
- 2 tablespoons olive oil, or as needed
- 1 teaspoon ground thyme
- 1 teaspoon dried rosemary
- 1 pinch salt
- Ground black pepper as preferred
- Preheat oven to 400 degrees F. Coat baking sheet with cooking spray.
- Combine butternut squash, sweet potato, Brussels sprouts, onion, parsnip and carrots in a large bowl. Drizzle with olive oil and toss to coat. Add thyme, rosemary, salt and black pepper; toss again. Transfer coated vegetables to the prepared baking sheet.
- Roast vegetables in the preheated oven for 25 minutes; stir and continue roasting until vegetables are slightly brown and tender, about 20 more minutes.
149 calories, 3.1g of total fat, 0mg of cholesterol, 86 mg of sodium, 3.4g of protein, and 29.9g of carbohydrates.
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