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.
There could be a few reasons why your roasted butternut squash is turning out soggy: Overcrowding: If you overcrowd the baking sheet with butternut squash pieces, they will release more moisture and steam, making it difficult for them to roast properly.
There could be a few reasons why your roasted butternut squash is turning out soggy: Overcrowding: If you overcrowd the baking sheet with butternut squash pieces, they will release more moisture and steam, making it difficult for them to roast properly.
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.
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.
The key to avoiding watery butternut squash is to roast it rather than steam it. Steaming butternut squash causes the vegetable to absorb more water and doesn't impart much flavor. Roasting the squash prevents this and caramelizes the vegetable's natural sugars, adding another layer of flavor to your dish.
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.
If the pan is too crowded, the squash will steam rather than roast or sauté, which can cause it to become mushy. Roast the squash at a high temperature: Roasting the butternut squash at a high temperature (around 425°F) will help to evaporate excess moisture and prevent it from becoming soggy.
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.
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.
Butternut squash is a low-calorie food and is packed with nutrients. While it's higher in carbs than some other veggies, its low glycemic index (a ranking of how carbs affect blood sugar) still makes it a healthy choice for most people.
When taken by mouth: Butternut is POSSIBLY SAFE for most people, but it can cause diarrhea and irritation of the stomach and intestines. Pregnancy and breast-feeding: It's LIKELY UNSAFE to use butternut in large amounts if you are pregnant or breast-feeding. It might stimulate the bowels too much.
Microwaving the squash will make it much easier to peel. Simply slice off the top and bottom, poke the squash all over with a fork and microwave it on high for about 3 minutes. When it's cool enough to handle, peel the squash. The softened flesh will make peeling (and slicing) way easier.
Generally, butternut squash is safe to feed to most pooches, unless your vet has advised otherwise. As a guide, we would recommend feeding small dogs no more than 1 or 2 teaspoons of butternut squash, whilst bigger dogs can eat up to 3 or 4 tablespoons of butternut squash.
Butternut squash contains a sticky, sap-like substance that is released when the fruit (squash is technically a fruit) is cut. The liquid is so strong that it can harden into protective scab if the squash becomes cut or damaged—much like a tree.
Brown Nicely When cooking summer squash, don't be afraid of a little browning. A nicely browned surface adds great flavor. 5. Partner Strategically Finally, balance squash's milder taste with stronger flavors like chilies, curry, ginger, garlic, lemon, goat cheese and so on.
If it's underripe, the squash won't have developed its signature taste. If it's overripe, it may be dry, mushy or flavorless. Follow these tips the next time you're at the grocery store or farmers market to find the perfect recipe-ready butternut squash.
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.
When picked immature they are usually watery and poor in flavor. Flavor is also better after some cold weather, but remember they are not frost-hardy. Butternut should have lost all its green color and turned a distinct tan before being harvested and cured.
Far, far, far and away the most common are watering issues. If the soil dries out too much between irrigations, or if it stays too wet, it interferes with root function and water uptake and the plant will pull water from the fruit, resulting in soft squash.
Address: Suite 490 606 Hammes Ferry, Carterhaven, IL 62290
Phone: +8557035444877
Job: Forward IT Agent
Hobby: Fishing, Flying, Jewelry making, Digital arts, Sand art, Parkour, tabletop games
Introduction: My name is Otha Schamberger, I am a vast, good, healthy, cheerful, energetic, gorgeous, magnificent person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
Prep Time: 10 mins
Prep Time:
Yield:
Category:
Cuisine:
