0

Your Cart is Empty

Butternut Squashed

November 09, 2014 3 min read

I’m squashed by its delicious sweet nutty taste, its versatility, and its heart-healthy nutrients – squashed of course, in a good way. (And mainly because I already used “-aholic” as a suffix when I wrote about avocados, and it didn’t feel right to use it again). Yes, the butternut squash really is the “bell” of the ball when it comes to autumn vegetables, and here is everything you could wish to know about this bell-shaped beauty. Health benefits: 1 cup of raw cubed butternut squash comes in at 63 calories, 3g of fibre, and 5g of sugar, and is heart healthy and full of antioxidants. The flesh is a great source of Vitamin A, C, B6 and potassium, while the seeds are high in dietary fibre, protein, minerals, and the amino acid tryptophan. How to pick a good squash: It’s a bit difficult to pick a BAD squash, especially when it’s in season, but basically, you should avoid any obvious bruises and blemishes, and be sure that the flesh near the stem and bottom are firm, not soft. Opt for one that has a bit of heft to it, and has a matte or dull-coloured rather than glossy exterior. How to peel and cut properly:The density and thickness makes cutting butternut squash a bit tricky, but as long as you have the right tools: a strong sharp knife, and a good peeler. Method A: Basic
  1. Cut off about a ¼ inch from the bottom and stem end of the squash.
butternuthow-to-cut-peel-butternut-a-1 2. Peel the outer layer off using a vegetable peeler, moving in downward strokes. butternuthow-to-cut-peel-butternut-a-3 3. Once peeled make one long cut from top to bottom down the middle (this might be tricky because of the density), and pull apart the halves. butternut_squash-458x326 4. Use a spoon to scoop out the seeds and stringy pulp from the middle. 5. With the cut side facing the cutting board, chop into desired size cubes. butternuthow-to-cut-peel-butternut-a-8 Method B: knife-peeling
  1. Cut off about a ¼ inch from the bottom and stem end of the squash.
  2. Cut the squash in half or thirds.
  3. Stand the halves up so that a flat side sits firmly on the cutting board. Using a knife instead of a peeler, shave off the outer skin.
butternutknifepeel 4. Then cut in half lengthwise and scoop out the seeds and pulp as normal, continue chopping into desired cube size. Method C: Cook it whole
  1. Cut off about a ¼ inch from the bottom and stem end of the squash.
  2. Once peeled make one long cut from top to bottom down the middle (this might be tricky because of the density), and pull apart the halves.
  3. Use a spoon to scoop out the seeds and stringy pulp from the middle.
  4. Brush the flesh with olive oil and sprinkle with salt. Place face down on a baking sheet and roast in the oven for 45 minutes - 1 hour at 400F.
  5. Once cooled, peel the flesh away from the skin. This method works best if you wish to mash or puree the butternut squash.
How to store: if you plan on using it soon, you can keep the butternut squash at room temperature for a few weeks, or store in a cool, dry, dark place for several months. Once cut however, you should refrigerate or freeze in an airtight container. It will keep in the fridge for up to a week, and in the freezer for months. Recipes To Try: Curried Butternut Squash Soup, Butternut Squash and Coconut Curry, Butternut Squash and Pine Nut Pasta   Sources: http://www.thekitchn.com/eight-things-to-do-with-a-butt-128579 http://www.vegetariantimes.com/article/butternut-sqash/?utm_source=MyVegetarianTimes&utm_medium=newsletter&utm_campaign=MyVegetarianTimes http://www.simplyrecipes.com/recipes/how_to_peel_and_cut_a_butternut_squash/ http://toriavey.com/how-to/2012/10/all-about-butternut-squash-how-to-peel-seed-slice-and-prepare/ http://www.nutrition-and-you.com/butternut-squash.html    

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.