Produce Pick of the Week: Butternut Squash

Though the existence of squash dates back thousands of years, butternut squash has made its appearance only recently in history (during the 1900s), and we're glad it did! Butternut squash is a nutrient-packed member of the winter squash family.

This delicious orange squash is an excellent source of beta-carotene (the compound that gives the squash its deep orange color). Beta-carotene is converted to vitamin A in the body, which is important for good vision, skin and hair.

Butternut squash is also an excellent source of vitamin C, which works as an antioxidant to help prevent disease and oxidative damage. In addition, vitamin C also helps us absorb iron, so if you eat your squash with a roast for Sunday dinner, you'll actually get more out of the roast than tasty gravy; you'll get a healthy serving of iron too!

In addition, butternut squash is a good source of vitamin E, some B vitamins, and minerals like potassium (important for bone and heart health), manganese, and magnesium.

Lastly, butternut squash is a good source of fiber and is low in fat, sodium and calories. Because it is not a stringy vegetable it can be incorporated easily into recipes you already use (i.e. soup, stew, casserole, lasagna, smoothies).

If you're looking to add a nutrient-rich vegetable to your meals, butternut squash is an excellent option.

Want more Butternut Squash in your diet?Try one of these simple suggestions to help you bring the benefits of butternut squash to your plate.

• Try different cooking methods: toasted, pureed, mashed, baked, grilled, roasted, stewed
• Grill it in foil and add cinnamon and nutmeg and a little butte
• Can be used in place of pumpkin in recipes
• Include in a roasted vegetable sandwich
• Pan fried in a little bit of healthy oil
• Add to breads and muffins
• Add to casseroles
• Good in souffles
• Use in lasagnas
• Great in soup
• Try with risotto

Featured Recipe:South of the Border Butternut Squash
From Produce for a Better Health Foundation