Diced Butternut Squash

Butternut, like other winter squashes, has a lot to offer, nutritionally speaking. Butternut's deep-orange flesh is richer in complex carbohydrates and, as you might guess by its color, in beta-carotene. Butternut squash is also a very good source of dietary fiber, and supplies vitamin C, magnesium, manganese, and a good amount of potassium.

Its dense, rich-tasting flesh is another good reason to eat butternut squash: Baked and mashed with a little maple syrup or brown sugar and sweet spices, the squash tastes very similar to pumpkin pie. Chunks or cubes of squash can be baked or can be added to hearty stews.

Butternut Squash/1 cup cooked

Calories 82 
Total fat (g)
0.2 
Saturated fat (g) 0 
Monounsaturated fat (g) 0

Polyunsaturated fat (g) 0.1 
Dietary fiber (g) 5.7

Protein (g) 2 
Carbohydrate (g) 22 
Cholesterol (mg) 0

Sodium (mg) 8 
Beta-carotene (mg) 8.5 
Vitamin C (mg)
31 
Magnesium (mg) 60 
Manganese (mg) 0.4 
Potassium (mg) 582

SELECTION

Butternut squashes range from about two to four pounds in weight; the size you buy will depend on your needs. There is no such thing as an "overgrown" winter squash; and the longer the squash grows, the sweeter it will be.

The squash should feel heavy for its size. Choose squash that is firm to the touch. Earth Exotics™ Butternut Squash is already trimmed and cubed for convenience, look for slightly moist squash. However, old Butternut Squash may have a milky white residue.

STORAGE

Butternut and other winter squashes are among the best-keeping vegetables. Uncut squash should keep for three months or longer in a cool, dry place. Earth Exotics™ Butternut Squash should be stored in refrigeration below 45°F. Uncooked cut squash will keep for up to a week if tightly wrapped and refrigerated.

HANDLING & PREPARATION

Earth Exotics™ Butternut Squash is easy to prepare. The product has been cleaned, trimmed and cubed for your convenience. The cubed pieces can be used in Stews, Soups or Baked.