Well, it’s that time of the month again! It’s VEG-UCATION time!
I’m super excited once again to be joining with some blogger friends to write our monthly veg-cation through a blog circle. The purpose of our monthly “veg-ucation” is to highlight a delicious vegetable and share an amazing recipe.
This month our featured vegetable is Butternut Squash.
Hands down, butternut squash is my favorite fall veggie. It has great anti-inflammatory benefits and antioxidant properties. It’s a nutritious source of fiber, carbohydrates, alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin (antioxidants). Health aside, butternut squash is just plain delicious. It’s rich, creamy texture and sweet flavor lends to easy and endless amounts of recipes!
Health Facts about Butternut Squash:
- The fiber found in this winter squash (along with other winter squash) helps relieve constipation.
- The seeds of the squash are high in tryptophan. In a 2005 study, butternut squash seeds (eaten with carbohydrates) turned out to be as effective as a pharmaceutical-grade tryptophan (eaten with carbohydrates) in treating insomnia.
- Butternut squash is a good source of Vitamin C, antioxidant carotenoids and manganese.
- Cucurbitacins (glycoside molecules found in certain plants like winter squash) act as effective anti-viral, anti-bacterial, and anti-inflammatory substances. Butternut squash is being researched for its amazing anti-inflammatory properties!
- Butternut squash is a good source of Omega-3′s.
- Butternut squash is contains 5 B-complex vitamins.
- Properties in butternut squash are potential blood-sugar regulators and in Diabetes type 2 prevention.
Tips for Purchase
Look for a squash that feels heavy for its size and has matte, unblemished skin.
Tips for storage
Store butternut squash in a cool, dry place. Refrigeration is not needed. If the butternut squash has been cut, wrap it and store it in the refrigerator for up to a week.
Recipe Ideas!
I’ve joined up with some blog friends to bring you LOTS of delicious butternut squash recipes! For my contribution, I’ve made Butternut Squash and Beef Chili. Usually I’ll make this with beans for a meatless chili, but this time I used delicious grass-fed beef instead. The chili has a southwestern flare and is the perfect meal for a chilly autumn evening.
Here are the other DELICIOUS recipe ideas for butternuts squash:
Curried Butternut Squash and Greens from The Savory Lotus
Butternut Squash Casserole from Eat Your Beets
Butternut Squash Soup with Coconut Milk from The Rising Spoon
Butternut Squash and Beef Chili
inspired by Karina from the Gluten Free Goddess
makes 6-8 servings
gluten free, Paleo, dairy free
Ingredients
1 Tbsp. tallow or coconut oil
2 lbs grass-fed ground beef
3 cloves garlic (I used my pickled garlic)
1/2 sweet onion, chopped
1 Tbsp. chili powder
1 tsp. ground cumin
1 tsp. ground ginger
1/4 tsp. ground coriander
1/4 tsp. ground all-spice
2 celery stalks, chopped
1 green bell pepper, seeded and diced
6 tomatoes, chopped (include seeds and juices in the chili)
2 cups butternut squash, diced
1/2 cups diced green chiles (here’s how to make your own)
1 cup homemade bone broth (beef, chicken, whatever you like)* (if needed)
1 Tbsp. balsamic vinegar
1 Tbsp. honey, preferably raw, local
For garnish: chopped green onions, chopped red onion, shredded raw cheese or sour cream
Directions
Heat the tallow or coconut oil in a large pot over medium heat. Saute onions and garlic until translucent. Add the spices and stir until fragrant (about 1 minute).Brown the meat. Once the meat is browned, add the remaining ingredients except the garnishes. *If needed, pour enough bone broth so that the meat and vegetables are submerged.Cover the pot and bring chili to a boil. Then reduce heat to simmer on low for about 1 hour. Stir occasionally.Once the chili is finished cooking, add any of the garnishes.
Enjoy!
Source:
The Green Pharmacy Guide to Healing Foods
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