Cold Weather Superfood: Benefits of Butternut Squash

Updated: Jan 27

  • One single serving size (1cup) contains nearly 500 mg of POTASSIUM which will help to keep your blood pressure within a healthy range. This nutrient-dense carb can serve to offset the effects of sodium in your diet.

  • One single serving size (1 cup) is packed with 7 grams of FIBER which can improve digestion by aiding good bacteria in the gut. This low-calorie high-carb fruit is full of fiber leaving your tummy feeling full and satisfied. If you are looking to lose weight this is an excellent carb to add to your meal plan

  • This superfood is rich in ANTIOXIDANTS which is great for fighting inflammation. Butternut Squash contains both ZEAXANTHIN and LUTEIN These are two antioxidants that support your eyesight.

  • One single serving size (1cup) contains more than 350% of the daily recommended dose of VITAMIN A. This is important in protecting your vision.

  • Butternut Squash can help to improve the appearance of skin reducing wrinkles and preventing dry skin. This fruit contains nearly half of the VITAMIN C your body needs daily, 31 grams per cup. Vitamin C is good for your immune system helping your body fight system deficiencies. It also helps to protect cells from the damage caused by free radicals

  • MINERALS such as IRON, FOLATE, and ZINC are found in Butternut Squash and can protect bone health and fight against osteoporosis

  • One cup of baked Butternut Squash contains 0.35 mg of MAGANESE & 67 mg CALCIUM helping your body with calcium absorption and bone growth.


The anti- inflammatory antioxidant-rich ingredient List:

  • Butternut Squash.

  • Olive Oil is rich in healthy monounsaturated fats. This oil contains Vitamin E, K, iron, calcium, magnesium, and potassium. These nutrients are great for your eyes, your skin, your bones, your cell health, and they aid in boosting your immune system.

  • Maple Syrup. This delicious sweetener is full of minerals such as Zinc, Copper, Calcium, Iron, Magnesium, Potassium. The good news it's a sweet addition to any meal with a lower score on the glycemic index

  • Cinnamon is also loaded with antioxidants making it an excellent anti-inflammatory spice to add to the mix.

  • Rosemary is a familiar member of the mint family and has been used for medicinal purposes for centuries. This herb is an excellent source of iron, calcium, and vitamins A, C, and B-6. Rosemary is known to be a cognitive stimulant and can help improve memory. It is also an anti-inflammatory compound that can aid your immune system & improve your circulation.

1 large butternut squash

1 1/2 tablespoons of olive oil

1 1/2 tablespoons pure maple syrup

3/4 teaspoon ground cinnamon

1 tablespoon chopped fresh rosemary

1 3/4 teaspoons kosher salt

1/2 teaspoon ground black pepper

The Directions

  1. Grab a baking pan. I would suggest olive oil, coconut oil, or butter to avoid sticking but if you're used to using nonstick sprays you do you.

  2. Cut the squash into cubes and place it in a large mixing bowl.

  3. Mix in the olive oil, maple syrup, and spices. Toss until the squash is glazed.

  4. Spread the squash into a single layer on the baking sheet. Separate the cubes to back to perfection. Feel free to pour the remaining liquid on top.

  5. Set the oven at 400 degrees F and bake for 15 minutes.

  6. Take the squash out of the oven and rotate the squash with a spatula. Return to the oven it and back for an additional 10 - 15 minutes.

  7. Toss fresh rosemary over the top of the squash.

  8. Best served warm.

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