Can you eat green butternut squash?

In this short article, we will answer the question, “Can you eat green butternut squash?” with an in-depth analysis of butternut squash, the nutritional composition of butternut squash, the health benefits of butternut squash and some ways to use green butternut squash. 

Can you eat green butternut squash? 

Yes, you can eat green butternut squash. It is among the most nutritious foods you can have. Green butternut squash is packed with calcium, iron, magnesium, phosphorus, copper, vitamin A, B, C, and vitamin K, all of which play a role in keeping you healthy.

What is green butternut squash?

Green butternut squash is the unripened form of fully matured butternut squash that has tan yellow skin colour while the colour of pulp is orange. The taste of green butternut squash is a little different from the mature ones. 

The seeds of the butternut squash lie in the pulp region at the blossom end of the fruit. As butternut squash grows and ripe, the pulp becomes more orange in colour, its taste gets sweeter and the fruit gets more nutritious. 

The nutritional profile of cooked green butternut squash 

A 205 g serving of cooked green butternut squash provides:

  • Calories: 82
  • Carbohydrates: 22 g
  • Protein: 2 g
  • Fibre: 7 g
  • Vitamin A: 457 per cent of the Reference Daily Intake (RDI)
  • Vitamin C: 52 per cent of the RDI
  • Vitamin E: 13 per cent of the RDI
  • Thiamine: 10 per cent of the RDI
  • Niacin: 10 per cent of the RDI
  • Pyridoxine: 13 per cent of the RDI
  • Folate: 10 per cent of the RDI
  • Magnesium: 15 per cent of the RDI
  • Potassium: 17 per cent of the RDI
  • Manganese: 18 per cent of the RDI

The health benefits of green butternut squash 

  • Green butternut squash can help in lowering the risk of obesity, diabetes, heart diseases and overall mortality. 
  • Green butternut squash also plays its role in increasing complexion, energy and plays its part in increasing weight.
  • It contains a good amount of potassium that is important to maintain healthy blood pressure. More potassium and less sodium in the diet will also reduce the risk of death by preventing any type of stroke and cardiovascular diseases. 
  • Consuming green butternut squash reduces the risk of asthma.  
  • It contains vitamin A that is essential for maintaining cell growth, eye and bone health, as well as improves immune function.
  • Vitamin E present in green butternut squash helps to protect against free radical damage and also reduce the risk of Alzheimer’s disease, and other age-related diseases. 
  • Green butternut squash contains fibres that help in maintaining normal digestion and bowel movements. 
  • It is also good for diabetic people. After all, it prevents sugar levels from rising because it has a low glycemic index.

Some ways to cook green butternut squash 

Roasted Green Butternut Squash 

  • Rinse and peel the butternut squash.
  • Split the butternut squash in half and remove the seeds inside.
  • Dice it into half-inch slices.
  • Add olive oil, basil and garlic salt and toss the slices
  • Organize the butternut squash slices on a pre-oiled cookie sheet. Avoid overlapping.
  • Set the oven at 350℉ and let it bake until tender.

Honeynut Squash Muffins

Set the oven to 350℉.

Prepare a 12-cup muffin pan with cupcake liners or spray with nonstick spray.

Add the following ingredients to a bowl and mix thoroughly. 

  • Two cups all-purpose flour
  • Half tsp baking powder
  • One tsp baking soda
  • Half tsp salt
  • One tsp cinnamon

Now in a large bowl, add:

  • 2 eggs
  • 1/4 cup canola oil (or melted butter)
  • Half cup brown sugar
  • One tsp vanilla
  • One and a half cup mashed butternut squash 

Mix the wet ingredients together until completely mixed. 

Now, slowly add the dry ingredients and beat to combine all ingredients together. 

Distribute the batter evenly between the 12 muffin cups and bake in the centre of the oven for 18 to 22 minutes. 

This recipe does not make sweet muffins, so if you like more extra sweetness, you can add the raisins or even do the frosting of the muffins.

Tempura Style Green Butternut Squash Slices 

This recipe makes very green and tender butternut squash. 

  • Chill the butternut squash in the fridge overnight or at least eight hours 
  • Rinse, dry and cut the butternut squash into quarter-inch circles. 
  • Dry them with a paper cloth and add a pinch of flour. 
  • Dip into cooled tempura mixture and cook in heated peanut oil. 

The time required in the oil will be based on the ripeness of the butternut squash. 

The butternut should be very new and tender to reduce the cooking time. 

Tongue test the butternut squash out of the pan and adjust the cooking time subsequently.

Conclusion 

In this short article, we have answered the question, “Can you eat green butternut squash?” with an in-depth analysis of butternut squash, the nutritional composition of butternut squash, the health benefits of butternut squash and some ways to use green butternut squash. 

References 

https://www.healthline.com/nutrition/butternut-squash
https://www.medicalnewstoday.com/articles/284479#benefits

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.