How to Cook Butternut Squash: Baking, Steaming and Roasting Seeds
Selecting butternut squash
Typically available in the fall, butternut squash can also be found in the early spring and late summer months. Consumers should look for squash that are firm with a solid heft to their weight. The skin should have a slightly dull appearance and be clear of any signs of mold or other damage. Store butternut squash in a cool area of the pantry or kitchen, but not the refrigerator, where it will not be exposed to extreme temperatures. In this fashion, butternut squash can hold at home for several weeks.
Preparing squash for cooking
Slice the squash with a large, sharp knife, such as chef’s knife. A good, firm squash requires a bit of pressure with the knife to cut through the thick rind, so it is easiest to cut the smaller, top piece off and slice lengthwise down the center of the vegetable. Once the middle is exposed, use a spoon to scoop out the inner seeds and other fibers, similar to those found in a pumpkin. They do not have to be peeled prior to cooking, but for recipes that call for a pureed squash, such as when making soup, they can be peeled with a potato peeler or paring knife.
Cooking butternut squash
There are a few methods that you can use when preparing butternut squash. One common method is to oil the two halves with olive or vegetable oil, and place them, flat end down, in a baking dish or roasting pan before baking in a 350-degree oven for roughly 45 minutes. To test to see if the squash are ready, insert a paring knife into the center of the squash. If it goes in smoothly without any give, it’s ready to eat.
To use squash as a main dish, consider filling the middles with roasted vegetables and wild rice. Add chickpeas, sliced almonds or walnuts for added protein. Stuffed squash makes an excellent vegetarian or vegan entrée.
You can also cut the squash into chunks and steam them. This method takes slightly less time than baking, approximately 30 minutes.
Roasting the seeds
Like pumpkin seeds, butternut squash seeds can be enjoyed as a nutritious snack. Simply rinse off all of the fibers until the seeds are clean. Place the seeds in a small bowl, sprinkle them with salt or other flavors such as cumin or tamari, and lay them out on a cookie sheet. Roast them in a 275-degree oven for about 15 minutes or until they begin to “pop.” Stir them occasionally during the cooking process to make sure they roast evenly.
Learning how to cook butternut squash in a variety of ways will add several new dishes to the monthly menu.
