Come fall, you’ll be roasting, toasting and sauteing butternut squash all the time. But you’ll be all the healthier for it. Butternut squash is a cool-season vegetable (technically a fruit) that boasts high amounts of fiber, plant protein and powerful antioxidants.

While high in both calories and carbs, butternut squash still makes a smart addition to meal plans. It provides more potassium than a banana and contains a wide range of cancer-fighting compounds.

The goodness of butternut squash

With several essential nutrients and health-promoting antioxidants, butternut squash is bursting at the seeds with amazing health benefits, such as:

1. Supports heart health – Just one cup of butternut squash provides almost 500 milligrams (mg) of potassium. This mineral prevents sodium from raising blood pressure levels. High blood pressure is a known risk factor for heart disease and stroke.
2. Regulates bowel movement – Fiber in starchy veggies like butternut squash adds bulk to stool. This makes stool easier to pass and keeps you regular.
3. Maintains good vision – Vitamin A is essential for the maintenance of good vision, even in old age. Just one cup of butternut squash has over 350 percent of the recommended daily intake of vitamin A.
4. Strengthens bones – Butternut squash contains about 17 percent of your recommended daily intake of manganese. This mineral increases your body’s calcium absorption and improves mineral density of your spinal column.
5. Improves skin health – For radiant and younger-looking skin, eat more butternut squash. This fall superfood is brimming with vitamin C, a micronutrient associated with healthier skin.
6. Boosts immune function – Vitamin C in butternut squash boosts your body’s production of white blood cells. These immune cells help fight harmful microbes.
7. Combats inflammation – Powerful antioxidants in butternut squash, such as beta-cryptoxanthin, beta-carotene and vitamin C, help fight inflammation. In so doing, these antioxidants also ward off diseases associated with inflammation, such as arthritis and cancer.
8. Supports weight loss – Butternut squash is a great addition to a weight loss meal plan. Each one-cup serving of this vegetable provides no more than 100 calories. Its high fiber content will keep you feeling full and satisfied for hours as well – no more giving into cravings!

Recipe for garlic and butternut squash soup

Creamy, ridiculously easy to make and super flavorful, this garlic and butternut squash soup is a true comfort food. You can serve it as a side to make a well-rounded meal or eat it on its own for a simple but filling dinner.

Ingredients for 6 servings:

• 5 thyme sprigs
• 1 large Vidalia onion, diced
• 3 lbs. butternut squash, seeded and cubed
• 2 cups filtered water
• 1 cup vegetable stock
• 1 cup cooked and peeled chestnuts
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons unfiltered cider vinegar
• 2 teaspoons Himalayan pink salt
• 3/4 teaspoon minced fermented black garlic
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon grated nutmeg
• 1/4 teaspoon sea salt
• Lemon wedges

Preparation:

1. Preheat the oven to 400 F.
2. Place the squash on an unlined baking pan and toss with 1 tablespoon of olive oil. Roast for 30 minutes.
3. Heat 1 tablespoon of olive oil in a large pot over medium-low heat. Saute the onion, black garlic and thyme for 20 minutes or until the onion has caramelized.
4. Pour the water and vegetable stock into the pan, then add the roasted squash. Bring to a simmer and cook for 15 minutes.
5. Remove the thyme sprigs. Season with pink salt, black pepper and red pepper flakes.
6. Pour the mixture into a blender and puree until ultra-smooth.
7. Heat the last tablespoon of olive oil in another pan over medium-high heat. Saute the chestnuts for 4 minutes or until brown. Season with nutmeg and sea salt.
8. Top the soup with ground black pepper. Serve with lemon wedges and the pan-crisped chestnuts.

Butternut squash is brimming with important vitamins, minerals and health-promoting antioxidants. Make it a regular part of a balanced diet to reap its nutritional benefits.

Sources:

OrganicAuthority.com

MindBodyGreen.com