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.
Butternut Squash: Butternut squash is a superb source of beta-carotene, vitamin C, and fiber, all of which can contribute to lower inflammation levels. Blend butternut squash into soups or roast it with a touch of cinnamon for a sweet and savory side dish.
One cup of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice to lose excess weight and body fat. It contains both insoluble and soluble fiber. Soluble fiber has been associated with fat loss and decreased appetite.
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 contains a type of fiber that's not digestible. If you have diabetes, it can help keep your blood sugar from rising after eating. Butternut squash also has a low glycemic index, which means that its carbs are digested more slowly. This also helps keep blood sugar from rising.
Here's why. When you work out hard, your body produces inflammatory cytokines that do a number on your muscles (hello, tired, achy muscles!). Turns out, eating broccoli after a workout could nip that process in the bud.
Butternut squash contains considerable amounts of fiber, which can help you keep a healthy weight and regulate bowel movements. It's known to help prevent colorectal cancer while the beta-carotene in butternut squash can also improve eye health.
Butternut squash is a healthful option, but its high potassium content may mean that some people should consume it in moderation. Beta-blockers are a type of medication commonly prescribed for people with heart disease. These can cause potassium levels to increase in the blood.
Butternut squash is a healthful vegetable that can be added to diet plan for most healthy people. But being high in potassium content people with heart ailments and kidney problems should be cautious while consuming large amounts of butternut squash.
Summary. Butternut squash is a low-fat, lower-calorie source of carbohydrates with plenty of filling fiber. Butternut squash is an excellent source of vitamin A and C and contains thiamin, niacin, and folate.
Not only does it contain plenty of fibre to aid digestion, but it's also rich in beta-carotene, which is believed to boost immune function and protect against disease.
One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice if you want to lose excess weight and body fat.
Broccoli contains fiber and a nutrient called sulforaphane, which may help keep your blood sugar levels stable. Novella Lui, RD, M.H.Sc. Novella Lui, RD, M.H.Sc.
While the high beta-carotene content in squash can provide many benefits, studies also suggest that consuming too much of this compound can increase the risk of lung cancer. In addition, some types of prepared squash include high amounts of added sugar.
Skip eating most hard-skinned squash raw. "Hard skinned squash is difficult to eat raw," Marz says. "They are usually much larger in size, have a harder flesh, and are much more fibrous." Examples of hard-skinned squash that should not be eaten raw include: pumpkins, delicate, butternut, Hubbard, and acorn.
If you are on a low-carbohydrate diet, you may want to limit how often you eat butternut squash—but as far as high-carb veggies go, butternut squash is a good choice due to its low glycemic index.
A lack of carotenoids in the diet is thought to promote inflammation. Good sources of carotenoids include apricots, carrots, pumpkin, sweet potato, spinach, kale, butternut squash, and collard greens.
Special Precautions and Warnings. 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.
Butternut Squash is likely suitable for a low histamine diet. Butternut Squash is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers.
Introduction: My name is Van Hayes, I am a thankful, friendly, smiling, calm, powerful, fine, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.
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Prep Time: 10 mins
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