FOOD FOR THOUGHT: BOUNTIFUL BUTTERNUT
The official start of Fall is finally here, Summer, Fall,
Winter, Spring; through all of the seasonal transitions our bodies must endure,
we continually strive to maintain a state of balance- aka, homeostasis.
When our bodies are out of balance, symptoms arise ranging from shotty
immune health, lethargy, and even lack of sleep. Throughout evolution, our
ancestors have known that colder months brought famine. With harsher growing
and hunting conditions, they loaded up on nutrient dense foods that were higher
in starches, fats, and protein in order to sustain the lack of food they would
likely encounter. While modern-age has food options at every turn, we still
sway towards heartier comfort foods once the first chill hits the air. In
celebration of the OFFICIAL first day of Fall (my very favorite season,) I will
dedicate this post to a seasonal showstopper: BUTTERNUT SQUASH!
NATIVE NEWCOMER:
Butternut
squash is a member of the cucurbita moshcata family of winter squashes, which
includes Caribbean calabasas, crooknecks, long island cheese pumpkins, and the
gorgeous cinderalla-esque musquee de Provence.
While zucchini and summer squash predominate the summer produce market,
butternuts and additional winter squashes are when the seeds have matured and
skin has toughened. This not only allows the fruit to develop a higher starch
content (starch is the storage form of sugar in plants,) but is also allows
winter squashes to be stored for months under controlled temperatures to be
eaten as you wish throughout the colder months.
While
many varieties of squash can be traced back for centuries- some remnants even
being found in the ancient catacombs of Egypt- butternut squash is a relative newcomer,
only being within arms reach since 1944! The story of the butternut has been
linked to a farmer named Charles Legett, who in the early 1940s was looking for
a smaller winter squash variety that was more compact in size, and easy to
prepare. After crossing what is likely to have been a long and bulbous
gooseneck with a sturdy and sweet hubbard, the butternut squash was born. After
being spread in his small town of Stow, Massachusetts and making its way into
the town of Waltham, the community wanted an official name for his
creation. Deeming the squash “smooth as
butter and sweet as a nut,” the name butternut squash was created and has stuck
around ever since!
BOUNTIFUL BENEFITS…
Just
like their squash-relatives, butternut squash is a rich source of a variety of
plant-based nutrients (phytonutrients,) that you should definitely dig-into
when they are in season and at their sweetest!
◼ CANNY CAROTENOIDS: Carotenoids are a family of potent phytonutrients
that the body utilizes to convert into various forms of Vitamin A, which has
various benefits to our health.
a. VISION: The eye
contains concentrated areas known as PHYTOPIGMENTS, groups of molecules that
support vision. Carotenoid vitamins play an essential role in the production of
a retinal component known as RHODOPSIN, which is responsible for exciting cells
to adapt to changing light à specifically beneficial to NIGHT VISION!
b. IMMUNE: Vitamin A is
essential for the production of the body’s T & B Immune cells which support
cell-specific mediated immunity. Not only that, but it also plays as a
factor to modulating (turning on or off) the immune system.
c. GROWTH: Vitamin A
also supports the production of glycoproteins, which are sticky molecules that
allow cells to attach to one another. This mechanism is a key proponent to cell
growth and differentiation, including skin cell regeneration, red blood
cell-marrow conversion, and even the cell cycle (cell replication/DNA
synthesis)
◼ TAME the FLAME: Members of the gourd family host
a variety of benefits to numerous cellular mechanisms that promote inflammation
(NF-kapha-B, cyclo-oxygenase, COX 1&2.)
a. COOL AS A CUKE: Butternut squash, as well as
other members of the “cucurbitacea” family (brassicas, gourds, winter squash)
contain a specific chemical (cucurbiticin) that has shown anti-viral and anti-bacterial
properties!
b. A LA ALA: The plant form of essential Omega
3 fatty acids are known as “Alpha Linolenic Acid.” A one-cup serving of
butternut provides 314mg ALA for a much lower fat % than other plant sources
like walnuts, chia seeds, and flax oil.
SELECTING & STORING:
Butternut
squash are grown throughout the spring and Summer and harvested once all their
plants die back right before the first frost of Fall. When at the market,
select squash that have smooth skins, no noticeable dents, and are firm to the
touch. Opt for those with smaller “bulbs” and thicker necks, and unlike their
summer-cousins, opt for butternuts that are larger in size, as the more time
they mature, the more flavor they develop!
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure
to snag your spot, as space is limited!
SEPTEMBER TRUE KITCHEN
COOKING CLASSES
STRESS FREE SEPTEMBER: PART 2
WEDNESDAY, SEPTEMBER 27TH
6:00-7:30PM
$25.00*
The adrenal glands are responsible for regulating our primary
stress hormone: CORTISOL. When low-grade, chronic stress persists; cortisol
runs rampant and wreaks havoc on our health. In this class, Genevieve will
cover the roles cortisol plays (both good and bad,) ways in which we can
balance and optimize the normal cortisol “slope,” all while highlighting foods
and nutrients that naturally nourish the adrenals
* Cost of classes includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
BUTTERNUT & BRUSSELS SLAW
Serves 4
The nutty punch of raw shredded Brussels
sprouts pairs beautiful with the inherent sweetness that roasted butternut
squash provide. Paired with a simple honey-dijon dressing and garnished with
some toasted seeds, the cheese is an optional addition that adds a nice salty
bite to round out all the flavors. This slaw will become your fall standard!
1 lb. organic
Brussels sprouts, trimmed and very thinly sliced
1 lb.cubed
butternut squash (this is the time to spend a few dollars more to avoid
kitchen-catastrophes!)
1 small shallot,
halved and sliced thin
¼ cup toasted
pumpkin seeds
¼ cup organic dried
cranberries
Optional: ¼ cup
feta cheese crumbles
DRESSING: 2 tbsp. unpasteurized apple cider vinegar + 2 tbsp. fresh lemon juice + 1/3 cup Extra
Virgin Olive Oil + 2 tsp. local honey + 1-2 tsp. Dijon mustard + sea salt and
black pepper
Preheat oven to
375F. Place squash on a parchment lined baking sheet. Toss with 1 tbsp. olive
oil and season with sea salt and pepper. Roast for 25-30 minutes until golden
and tender. Let cool. In a bowl, whisk together dressing ingredients. Add in
shredded Brussels sprouts, cooled squash, shallot, cranberries, and feta. Toss
to coat. Garnish with pumpkin seeds prior to serving.
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