Heart-Healthy Whipped Butternut Squash

Butternut squash is an autumn favorite that’s naturally sweet, creamy, and satisfying. Whipped into a casserole, it can be a great side dish on a holiday table, for company, or at any time. It’s  often high in butter and sugar, but this recipe offers a healthier choice that’s still simple and delicious. Just roast the squash, blend it with olive oil and seasonings, and serve!

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Here’s why it’s so healthy.

• It uses heart-healthy olive oil instead of artery-clogging butter
• Butternut squash is high in vitamin A from beta-carotene, fiber, and potassium
• It includes only enough brown sugar to enhance squash’s natural sweetness, not so much that it’s overwhelmingly sweet

Variations and Serving Suggestions

• Add cinnamon and nutmeg instead of sage or thyme for a sweeter spice blend.
• For a creamier dish, blend in 2 tablespoons of sour cream or plain yogurt when you add the olive oil.
• For a lower-sugar option, omit the brown sugar and (optionally) use a low-calorie, natural sweetener like stevia.
• For a crunchy topping, add 1-2 ounces of chopped pecans, walnuts, or other nuts.
• Serve this as a side dish along with a source of lean protein like black beans, salmon, or turkey, and a side salad or roasted vegetables.
• Have it as a nutritious snack topped with 1 ounce of parmesan cheese or alongside ½ cup of cottage cheese for calcium and protein.

Recipe for Heart-Healthy Whipped Butternut Squash

Makes 4 servings

Ingredients: 

• 1 butternut squash, peeled, seeded, and cut into cubes
• 1 tablespoon of olive oil
• 2 tablespoons of brown sugar
• 1-2 tablespoons of fresh sage leaves, chopped
• Salt and pepper to taste
• (Optional) garnishes like parsley or chives

Instructions: 

1. Preheat the oven to 400°F. 
2. In a medium bowl, toss the squash cubes with olive oil, sugar, sage, salt, and pepper.
3. Spread the squash on a baking sheet in a single layer. Bake for 25-30 minutes, or until the squash is tender. Stir halfway through. Remove from the oven.
4. Add the squash to a blender or food processor and gently pulse until it’s the desired consistency, or mash it in a bowl. Serve warm.

Nutrition information per serving: 130 calories; 5 grams of fat; 1 gram of saturated fat; 200 mg of sodium; 21 grams of carbohydrates; 8 grams of sugar; 2.5 grams of fiber; 1.5 grams of protein

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