Heart Healthy Squash Recipes
Low calorie, low fat, low sodium, high potassium (good for blood pressure), excellent source of Vitamin A (supports healthy skin and eyes), good source of protein.
Better for You Butternut Squash Soup
2 tsp olive or canola oil
1 small white onion (about ¾ cup finely diced)
1 Tbsp chopped fresh rosemary (or 1 tsp dried)
1 small butternut squash, peeled and seeded (about 6-7 cups chopped into 1 inch cubes)
**Save the seeds- see recipe below
6 ¼ cups low sodium Chicken Stock
1 tsp Salt Substitute ¼ tsp white pepper
¼ tsp nutmeg
¼ tsp ginger
½ tsp cinnamon
¼ tsp curry powder
1 ¼ cup fat free evaporated milk (almost an entire can)
1 Tbsp honey
- Spray large soup pot with nonstick cooking spray.
- Add oil over medium heat.
- Add onions and rosemary. Sautee about 7-10 minutes, until soft but not brown.
- Add the butternut squash, broth and seasonings (add additional seasonings per preference). Bring to a boil.
- Reduce heat and simmer about 15 minutes or until squash is tender.
- Stir in honey and fat free evaporated milk until combined.
- Puree with an immersion blender or in a blender or food processor until smooth.
- Serve warm.
Nutrition per serving: 129 Calories, 2g Fat, 105mg Sodium, 675mg Potassium, 21.5g Carbs, 2.5g Fiber, 9g Protein
Roasted Butternut Squash Seeds
*use in granola, hot or cold breakfast cereal or just as a snack
~1 cup seeds
2 tsp olive oil
¼ tsp sea salt
- Preheat the oven to 275 degrees F.
- Line a baking sheet with aluminum foil. Spray with nonstick cooking spray
- After removing the seeds from the squash, rinse with water and remove any strings and bits of squash.
- Pat dry and place in a small bowl.
- Add the olive oil and salt and stir to combine.
- Spread out in an even layer on the prepared baking sheet.
- Bake for 10-15 minutes, or until seeds turn light golden brown.
- Remove from oven and cool on the baking sheet before serving.
*Consider adding your favorite dried seasoning such as cinnamon, chili powder or pumpkin pie spices
Nutrition for ¼ cup roasted seeds: 180 Calories, 16g Fat (majority heart healthy fats), 117mg Sodium, 261mg Potassium, 3.5g Carbs, 2g Fiber, 10g Protein
Marie Detillier is a clinical nurition manager at Texas Health Presbyterian Hospital Plano.
For more tips on small, healthy changes you can make, visit TexasHealth.org/Well-Being.