Buttercup Squash Nutrition facts and Health benefits

Selection and Storage

In the U.S., buttercup squash is available from fall to mid-winter months in farmers’ markets.

When selecting buttercup squash, avoid those with blemished, soft, or rotting stems, as well as any that are damaged or have cuts or punctures.

Buttercup squash has a thick, hard rind, allowing it to be stored for up to six months in a cool, dry place.

However, once cut, sections should be used in cooking promptly. If you intend to store cut sections for extended use (up to 1-2 days only), wrap them in cellophane and place them in the refrigerator set at high relative humidity.

Preparation and Serving methods

Buttercup squash is among the popular winter vegetables in the U.S., Canada, and Mexico, often serving as a substitute for butternut, kabocha, or pumpkin in similarly cooked recipes.

Its dense, starchy, grainy, orange-yellow flesh closely resembles that of sweet potatoes.

Buttercups are renowned for their dry-textured flesh, which retains its shape when used in whole baked dishes, stuffed recipes, stews, and curries. It is well-suited for various cooking methods including baking, roasting, steaming, stuffing, boiling, and sautéing.

While its tough rind is edible, some chefs prefer to peel it before consumption.

Similar to kabocha, buttercup squash can be sliced into rings or cubes and incorporated into a myriad of recipes including soups, salads, stews, gratins, sandwiches, and risotto.

Here are some serving tips:

• Buttercup is commonly used in creamy soups in Brazil, Colombia, and Peru.

• Raw grated buttercup is a delightful addition to salads, imparting a sweet crunch and a burst of yellow-orange hue.

• Similar to kabocha or delicata squash, buttercup squash is halved, seeded, stuffed with bread, grains, bacon, meat, cheese, mushrooms, leafy greens (such as spinach), and herbs, and then baked in the oven.

• Enjoy buttercup squash gratin with complementary vegetables or sausage.

• Mashed or pureed buttercup squash serves as a healthy alternative to mashed potatoes.

• Whether baked, pureed, or mashed, buttercup squash can be utilized as a filling for empanadas, enchiladas, and ravioli, or incorporated into desserts, pies, puddings, and bread.

• Buttercup squash kernels make for a satisfying snack when toasted in the oven.

Safety Profile

Allergic reactions to buttercup squash are uncommon, making it safe for consumption by pregnant women and infants. (Medical disclaimer).

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Further reading:

1. USDA National Nutrient Database.

2. Kabocha and Buttercup Squash for Western Oregon Gardens- Oregon State University Extension Service.

3. Watch your garden grow- University of Illinois Extension (PDF).