Why Eat Butternut Squash

Butternut squash is one of my favourite foods all year round. Not only is it delicious, the nutritional content of squash makes it beneficial for digestion, blood pressure and healthy skin, hair & nails among a whole host of health benefits. Squash is a great veggie staple to have at home to use as a main ingredient to cook delicious meals from offering a good supply of vitamin A, fibre and potassium. Add it to salad's, curries or eaten on its own roasted with a sprinkling of pumpkin seeds and feta.

One serving alone provides 50% of your daily vitamin C intake, which helps build and maintain collagen providing structure to skin and hair. From a digestive stand point, foods rich in fibre such as squash help prevent constipation and promote a healthy digestive tract. The high fibre intake has been linked to lower cholesterol and blood pressure levels, nourishing gut bacteria and weight loss for people with obesity as well as boosting the immune system all of which are very important for fertility. It is a great source of antioxidant beta-carotene which helps to protect egg and sperm DNA from damage, helps with the production of progesterone and can improve sperm quality and count. Butternut squash is an especially good choice for women with PCOS who crave carbohydrates but need to focus on healthy carbohydrates in their diets.

F E R T I L I T Y

• In men, butternut squash is reported to improve both sperm quality and quantity.

• Rich in vitamin A, butternut squash is proven to benefit hormone production in women impacting fertility.

• The vitamin C content is essential for healthy ovulation.

• The carotenes in butternut squash help boost progesterone production.

• Rich in selenium, zinc, calcium, iron and folic acid, and just about any other fertility super nutrient you can think of!

W H A T T O L O O K F O R ?

• When choosing butternut squash, choose those that are heavy for their size and have a blemish free, hard smooth rind.

• The thick skin on the squash means it can be stored for longer periods of time without needing refrigeration.

• Pairs well with a diverse range of flavours, some favourites are smoked paprika, cinnamon, rosemary and maple syrup.

Q U I C K T I P S

• First things first, slice off the stem and bottom ends of the butternut squash so that both ends are flat.

• Always peel the squash before you get choppin' (invest in a good peeler, Joseph do great ones - it really does make all the difference).

• Slice in half where the thinner end begins to widen around the middle.

• Use a spoon to scoop out the seeds *Top tip* - the seeds are so easily discarded, BUT they are packed with heart healthy fats and protein - reap all the goodness from the squash and toast the seeds with cinnamon or smoked paprika for a tasty nutritious snack.

• Using a knife cut the squash into even slices et voila, I promise all the effort is well worth it.

C O O K I N G

• The fail safe marinade - toss the squash in a large bowl with olive oil (2 tbsp), ground cumin (1/2 tsp), cayenne pepper (1.4 tsp to boost the metabolism), sea salt and pepper / Spread on a baking sheet and roast in oven for 40 mins at 200 degrees until tender and golden, turning half way through.

• A favourite side dish or veggie main - Roasted squash with sprouting broccoli, feta and pumpkin seeds.

Ingredients - 1 large butternut squash

2 tbsp extra virgin olive oil

1 tsp chilli flakes

1/2 tsp ground cumin

1/2 tsp cumin seeds

220g sprouting broccoli

40g pumpkin seeds

30g feta cheese

Method - Preheat the oven to 200 degrees / Roughly chop the butternut squash into large chunks as described above in 'Quick Tips' section / Toss in olive oil, chilli flakes, ground cumin, cumin seeds, salt and pepper / Transfer to a roasting tin and put in oven for 35-45minutes (Turn after 20mins) / Serve with a drizzle of olive oil & feta crumbled on top.

Also delicious served with a fresh fillet of baked cod....

Getting in all those heart-healthy omega 3 fatty acids, lean protein and vitamin B-12 for a well balanced, lean lunch or dinner.

• The Soup - nothing beats a heart warming bowl of soup on a cold winter's day and this healthy homemade soup is just the recipe for a satisfying and delicious meal with no dairy, additives or refined sugar. Super easy to make but just takes time to roast the veggies, give yourself 30 mins and prep time. Make a big batch and double up with leftovers for lunch the next day.

Ingredients - 1 litre vegetable stock (preferably bouillion powder).

1 butternut squash chopped

4 carrots chopped

20g fresh coriander

1 onion finely sliced

2 garlic cloves

1 tbsp red thai curry paste

1 tbsp coconut oil

Sea salt & pepper

Method - Pour the stock to a deep saucepan, add squash & carrots and simmer for 20 mins until squash has softened / In meantime heat coconut oil on pan and simmer onion and garlic on medium heat until golden brown - add to the stock when squash and carrots are ready / Stir in red thai curry paste / Add coriander and season / Simmer all ingredients for 5 minutes / Transfer to blender, quick blast and voila your soup is ready.

• The heartwarming classic - Butternut squash & sweet potato lasagne with pine nuts & sage.

Ingredients - 50g grated parmesan

50g dried natural breadcrumbs

600g prepared & boiled sweet potato and butternut squash

4 sprigs rosemary roughly chopped

12 sage leaves roughly chopped

Drizzle olive oil

10 wholewheat lasagne sheets

75g baby spinach leaves

100g toasted pine nuts

For the white sauce - 100g parmesan grated, 2cm piece of fresh grated ginger, 600g ricotta, 2 free-range eggs yolks, pinch freshly grated nutmeg, salt & pepper.

For the salad - 3 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, 80g wild rocket, salt & freshly ground black pepper.

Method -

1. Preheat oven to 220c

2. Add the sweet potato & squash to a large pan with boiling water with lid on for 20mins until tender

3. Toss the parmesan & breadcrumbs in a small bowl & leave aside

4. Boil kettle and pour boiled water in a large pan, add drizzle of olive oil and slip in the lasagne sheets 2 at a time and leave to cook for 5mins. Once cooked, drain the lasagne sheets and set aside.

5. In meantime - place the parmesan & ginger in a medium bowl, add the ricotta, egg yolks, nutmeg, salt and pepper - stir to combine & set aside.

6. Check the vegetables are nice & tender and use a masher to mash until smooth (add salt & pepper to taste).

7. Now assemble the lasagne in a baking dish. Spread a third of the vegetable mash in the base of the dish. Next, scatter a third of the herbs, pine nuts & spinach leaves over. Then arrange four lasagne sheets on top, cutting to fit if necessary. Spread a third of the white sauce over.

8. Repeat this one more time giving you two layers and top with the parmesan breadcrumbs on top. Bake for 15-20 minutes.

9. Prepare the salad by mixing ingredients and seasoning together in small bowl.

10. Serve the lasagne when the top is crisp and golden brown. Serve with a side salad drizzled with balsamic vinegar.

Happy cooking, please tag me in any of your recreations on instagram.

Lisa x