It’s Low in Calories, Vitamin Rich, a Cancer Prevention Food , it’s great for Heart, Colon, Eyes, Bones, & Prostate Health.
- 1/2 medium size squash (cleaned & remove skin, cut into large cubes)
- 1 onion
- 1 clove of fresh garlic
- 1 celery stalk
- 2 Tbsp of fresh parsley
- 1 tsp of thyme
- sea salt & pepper to taste
- olive oil (1st press, cold press, extra virgin)
- purified water
- pecorino cheese topping (optional)
- Clean and remove seeds, cut in large cubes & remove skin.
- Chop, dice/mince, ingredients and mix all in a large pot in medium-high heat with olive oil. Saute for 5 – 6 mins., add purified water to cover the vegetables.
- Lower heat setting & cover, cook for 30 – 40 mins. until tender.
- When ready use a masher or hand blender until smooth/small chunks.
- Add a little pecorino cheese topping with some parsley garnish.
Health benefits of Butternut squash ~
1. Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other Cucurbitaceae members, this too is one of the low-calorie vegetables, which provides just 45 calories per 100 g. It contains no saturated fats or cholesterol; however, is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetables that often recommended by dieticians in the cholesterol controlling and weight reduction programs.
2. It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the Cucurbitaceae family with the highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good eye-sight. Research studies suggest that natural foods rich in vitamin A help the body protected against lung and oral cavity cancers.
3. Furthermore, butternut squash has plenty of natural poly-phenolic flavonoid compounds like α and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver same protective functions of vitamin A on the body.
4. It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
5. It has similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.
6. Butternut squash seeds are a good source of dietary fiber and mono-unsaturated fatty acids that benefit for heart health. In addition, they are rich in protein, minerals, and numerous health-benefiting vitamins. The seeds are an excellent source of health promoting amino acid, tryptophan. Tryptophan converts to health benefiting GABA neuro-chemical in the brain.