A low calorie and low carb alternative to french fries. These Butternut Squash Fries are a perfect way to get your fussy eaters eating more veg!
You know Autumn is here when the squash and pumpkin recipes start appearing all over the place.
As much as I love Butternut Squash I really can’t disassociate it with the winter months so I tend not to eat it during Spring and Summer.
But after months of cold salads I am ready to start tucking into my favourite squash again.
Why is Butternut Squash So Good For You?
Rich in vitaminsand fibre, Butternut Squash is an excellent choice of vegetable providing slow release energy for managed blood sugar regulation.
It is also high in antioxidants and has some incredible anti-inflammatory properties.
So It really does make a great alternative to regular chips or fries.
What Recipes Can I Make With Butternut Squash?
Soups, curries and casseroles are all great vehicles for Butternut Squash.
You can even use it as a base for this healthier !
And did you know that you can cook a whole squash in the slow cooker? Saves so much faffing about with the vegetable peeler and then trying to cut it into chunks!
But anyway, I am hoping to get my fussy eater into the habit of eating and used to the taste of this vegetable on its own. And what better way to do that than in the form of fries!
She loves regular french fries, so I’m hoping by making these fries resemble something she is already familiar with and likes, that it won’t be too much of a leap for her.
This recipe is super easy and you only need a handful of ingredients.
1 large squash
olive oil
sea salt
See the recipe card below for full instructions!
I’ve cut my squash into a normal french fry shape just for ease, but I think they would look great if you used a crinkle cutter if you have one!
How To Serve These Homemade Fries
These fries make a great healthy side dish for the whole family that you could serve alongside these Airfryer Chicken Nuggets or even these Baked Salmon Nuggets for a healthy take on fish and chip night!
Or you could even serve them up simply sprinkled with a bit of coarse salt alongside your favorite dipping sauce as a snack!
Next time I’m just serving for adults, I’d try really like to try it cooked with some fresh rosemary and then garnished with some of that fancy garlic sea salt!
I have to be honest and let you know that if you are expecting a crispy french fry then you are going to be a little disappointed.
These Butternut Squash Fries won’t crisp up like a normal potato fry but they are still a fantastic way of introducing new vegetables to fussy eaters in a recognisable form.
I need to come up with an airfryer butternut squash fries recipe I think!
That might just fix the crispiness issue! If you have tried making these in your airfryer, then do let me know how they turned out!
If you do try this recipe please do let me know what you think.
It's important to note that while many people choose to remove butternut squash skin (and this is best practice for soup making, where you want smooth results), you can 100% eat roasted butternut squash skin. Slice butternut squash into crescents and roast it with the skin on.
Method. Preheat the oven to 180ºC/350ºF/gas 4. Wash and dry the whole squash, then place on a baking tray. Pierce once or twice with the tip of a sharp knife, then bake in the oven for 1 hour 30 minutes, or until golden and very soft.
In addition to its numerous health benefits, fiber makes meals more satisfying by filling you up for longer so you aren't reaching for a snack just an hour or two later. Including butternut squash in meals can boost your fiber intake, as one serving of butternut squash provides about 10% of your Daily Value for fiber.
That's why it's important that you wash all winter squash with warm water and soap before you place it on the cutting board for prep. When you place an unwashed squash on your cutting board or cut through the potentially contaminated surface with your knife, you're pulling germs right into the part you're going to eat.
Butternut squash contains considerable amounts of fiber, which can help you keep a healthy weight and regulate bowel movements. It's known to help prevent colorectal cancer while the beta-carotene in butternut squash can also improve eye health.
In a large bowl mix the cubed squash, garlic cloves and ginger with 2 tablespoons of olive oil and 1 tablespoon of the spice mix. Season with salt and pepper and scatter in a single layer in a roasting tray. Place in the preheated oven and cook for 30 minutes until tender all the way through.
To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.
Squashes behave very differently when cooked in the oven or on the stovetop. Generally, a squash that is roasted in the oven is going to have a much softer texture, one that can get mushy if mixed with other ingredients, but making it ideal for a purée, soup, or being mashed.
Skip eating most hard-skinned squash raw. "Hard skinned squash is difficult to eat raw," Marz says. "They are usually much larger in size, have a harder flesh, and are much more fibrous." Examples of hard-skinned squash that should not be eaten raw include: pumpkins, delicate, butternut, Hubbard, and acorn.
Avoid squash with soft spots, pits, blemishes or mold, or squash with soft rinds, which aren't ripe. Store squash only if it has a stem attached, as stemless squash won't keep well. Use stemless squash immediately.
Butternut squash offers nutritional values like vitamin A, potassium, and fiber. Health benefits of this winter squash include managing high blood pressure, preventing asthma, and promoting healthy skin and hair. Contrary to the name, winter squash is grown in the summer and harvested in the fall.
The liquid is so strong that it can harden into protective scab if the squash becomes cut or damaged—much like a tree. This sap has the same effect on skin, it creates a tough film that can feel stiff, or even itchy.
You don't even need to remove the skin; just make sure you wash it well as it goes soft when cooking. Squash is packed with vitamin A, which helps us see in the dark! 80g or three heaped tablespoons of diced and cooked butternut squash can count towards your 5-a-day.
All squash skin is edible. However, in the same way you wouldn't eat a banana peel, edible doesn't necessarily mean you want to eat it. Some squash has thin skin that's tasty and tender, while others have a tough shell that even cooked is chewy and stringy.
Preheat the oven to 400°F and line a large baking sheet with parchment paper. Place the squash cubes on the baking sheet and toss with a drizzle of olive oil and pinches of salt and pepper. Roast 30 to 35 minutes or until golden brown around the edges.
Instead of trying to peel it like a potato, think of squash like a melon: When you cut up a honeydew or watermelon for a salad, you start by cutting it into to smaller sections, and then use a sharp chef's knife to remove the peel. You can do the same thing with a butternut.
Introduction: My name is Corie Satterfield, I am a fancy, perfect, spotless, quaint, fantastic, funny, lucky person who loves writing and wants to share my knowledge and understanding with you.
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