Butternut Pumpkin

AKA: Butternut Squash or Winter Squash, it's a Butternut Pumpkin to us in Australia. This delicious and versatile fruit disguised as a vegetable is in season all year round and packed with nutrition.

What Does It Taste Like?

Butternuts have a sweet, nutty taste similar to Japanese pumpkins. Butternuts have a distinctive bowling pin shape, tan-yellow skin and an orange fleshy pulp with a pocket of seeds at the bottom. When ripe, it goes deep orange and the flavour gets sweeter and richer.

The skin is edible when baked and a great source of fibre. Butternuts are popular for cooking and baking because the long neck makes for easy peeling and slicing. When cooked the flesh of the Butternut pumpkin is tender and tasty making it a popular go-to for soups and stir-fries.

SELF Food butternut pumpkin

What's the best way to cook it?

Butternuts can be roasted, sautéed, toasted, puréed for soups, mashed, and used in casseroles, breads, and muffins.

Try this for a healthy tasty treat:

Cut in half, add brown sugar, vanilla extract, toasted pecans and a drizzle of oil. Bake for 25 minutes and enjoy!

What Are The Health Benefits?

Butternuts are a good source of fibre, vitamin C, manganese, magnesium, and potassium, and an excellent source of vitamin A and vitamin E. Vitamin A is needed for sebum production, which is great for skin and hair. Consuming plant foods like butternut pumpkin helps to decrease the risk of obesity, diabetes, and heart disease. 

One good serve of butternut pumpkin provides over 50% of your recommended daily dose of vitamin C. C is another great one for skin and hair so if you're looking for an easy way to enhance your natural beauty, be sure to eat pumpkin a couple of times a week.

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How to store your Butternut Pumpkin

Store fresh, uncut pumpkin in a cool, dark place where sunlight won’t reach it and accelerate ripening. Under the right storage conditions, your butternut pumpkin can keep for 2-3 months. Butternut pumpkins are on the large side. What if you cut up more than you need for today? Once it’s cut, the pumpkin will last in the fridge for 4-5 days. Just make sure it’s covered, ideally in a close-fitting container or zip-lock bag.

Butternut pumpkin does well in the freezer too. For best results, cut into cubes and freeze it on a baking sheet in a single layer to prevent the cubes from sticking together. After 1-2 hours, remove the baking sheet and place your cubes in a freezer-safe container or plastic bag. Be sure to label your container or bag with the contents and importantly - the date. Pumpkin stored this way will keep for 6 months. You can also puree the cubes before freezing if you plan to use it in bread or mash. 

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