Butternut squash

Also known as:
Butternut Pumpkin.

Like all members of the gourd family (which includes pumpkin, melon, and cucumber), butternut squash is technically a fruit because it contains seeds. Cut into its pale, yellow-beige skin, you'll discover a vibrant flesh that's much denser than that of its relatives. Butternut squash seeds are used as nutritious snack food since they contain 35-40% oil and 30% protein.

Commonly used in:
Butternut squash can be pureed or mashed and used in soups, casseroles, breads, and muffins. The squash can be pulped and used in baked pies and pancakes. It can also be used in curries instead of pumpkin. Butternut squash can be stuffed with spicy fillings and baked. It can also be combined with spices like nutmeg and cinnamon, wrapped in foil and barbecued or baked.  The seeds of butternut squash can be consumed raw or roasted.

Health benefit:
Butternut squash is one of the low-calorie vegetables that does not contain any saturated fats or cholesterol and is a rich source of dietary fiber. It has a highest level of vitamin-A, an essential vitamin for good eye-sight. Butternut squash has plenty of natural poly-phenolic flavonoid compounds like α and ß-carotenes, cryptoxanthin-ß, and lutein. It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. It has similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.