In Store Thursday afternoon
Kumera – red
Kumera – Beauregard
Potatoes – Agria
Apples – Braeburn
Pears – Bosc
Beetroot – Table
Beetroot – Juice
Kiwifruit – gold
Mushrooms – White Button
Mushrooms – Swiss Brown
Cucumbers – Telegraph
Spotlight on Butternut
The nutrition and health benefits of butternut squash are a plenty, and there are oodles of different ways you can enjoy it—baked, boiled, or sautéed on its own, or added to stir fries and salads. It’s the perfect side dish to any entree, and also makes for a mouthwatering soup.
Nutrition and Health Benefits of Butternut Squash
1. Prevents high blood pressure
A one cup serving of butternut squash contains almost 500 mg of potassium, which can help decrease your blood pressure by counteracting the effects of sodium in your diet. Keeping your blood pressure in a healthy range can help you steer clear of serious health issues like heart disease and stroke.
2. Promotes regularity
One cup of butternut squash contains almost 7 grams of fiber, which can help prevent constipation and maintain a healthy digestive tract by supporting healthy bacteria in the gut.
3. Improves eyesight
Butternut squash is literally loaded with vitamin A—one cup of squash has over 350 percent of the recommended daily allowance (RDA), which is uber-important for healthy eyesight. It’s a great source of zeaxanthin and lutein, two powerful antioxidants that can also protect your vision.
4. Keeps bones strong
Since it contains about 17 percent of your RDA of manganese, butternut squash can help your body maintain healthy bone structure, calcium absorption, and improve the mineral density of the spinal column. Meanwhile, vitamin C takes part in the production of collagen, which is important for building bone mass. Other minerals found in squash, such as iron, folate, and zinc, all contribute to bone health and protect against osteoporosis.
5. Protects your skin
Butternut squash also contains nearly half of your daily dose of vitamin C, which has been linked to healthier skin: A study published in the American Journal of Clinical Nutrition examined links between vitamin C and skin aging in 4,025 women aged 40-74, and found that higher intakes of the vitamin were linked to a lower likelihood of wrinkles and dryness.
6. Boosts immune function
While vitamin C may not cure the common cold, it may help reduce your risk of developing further complications, such as a lung infection or pneumonia. It may also help protect you from other immune system deficiencies, such as cardiovascular disease.
7. Reduces inflammation
Because of its high antioxidant content, butternut squash may have anti-inflammatory effects, helping you to reduce your risk of inflammation-related disorders like rheumatoid arthritis. For example, a study by the University of Manchester found that those who had the highest intake of the antioxidant beta-cryptoxanthin were only half as likely to develop arthritis over a seven to 15 year period, compared to those with a lower intake. Another study published in the journal Cancer Epidemiology Biomarkers and Prevention followed nearly 400,000 people for up to 16 years, and found that a higher intake of beta-cryptoxanthin also reduced the risk of lung cancer by more than 30 percent.
8. Aids in weight loss
With less than 100 calories, 26 carbohydrates, and almost no fat in a one cup serving, it goes without saying that butternut squash is the cheese to your diet’s macaroni. The fiber content alone helps increase satiety (the feeling of fullness), which can help you manage your weight. Add this nutrition-packed food to a larger portion of your meals, and your weigh scale won’t even know you’re standing on it. (Kidding. Sort of.)
Yummy Butternut Squash Pasta Recipe with Parmesan, Nutmeg and Sage
1 medium butternut squash, peeled and diced
3 Tbsp olive oil
12 ounces organic whole wheat pasta
1/8 tsp ground nutmeg
1/4 cup freshly grated Parmesan cheese
2 cloves garlic, minced
1/4 cup diced yellow onion
1 1/2 cups vegetable broth
Salt and freshly ground black pepper, to taste
Garnish with additional Parmesan cheese and sage leaves
1. Preheat oven to 350 degrees Fahrenheit. Spread butternut squash out on a cookie sheet. Dress with 1 Tbsp olive oil, sea salt, and pepper. Toss with your hands. Bake for 30 minutes.
2. Bring a large pot of water to a boil and add sea salt to season the water. Cook pasta as per package directions.
3. Add squash to a food processor and puree. Add in nutmeg and Parmesan cheese.
4. Heat remaining olive oil up to medium heat. Add in garlic and onion and cook until fragrant. Add butternut squash puree along with vegetable broth. Cook for 5 minutes.
5. Top pasta with butternut squash sauce. Garnish with Parmesan cheese and fresh sage.
Creamy Vegan Butternut Squash Soup Recipe: The Winter Staple You Can’t Live Without!
For the roasted puree:
- This vegan butternut squash soup recipe is a winter staple that you simply can’t live without. It is decadent, aromatic, and packed with nutritious ingredients.
- For the roasted puree:
- 1 large butternut squash
- 1 garlic bulb
- 3 tablespoons grapeseed oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried rosemary
- For the soup:
- 2 tablespoons grapeseed oil
- ½ white onion chopped
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon dried nutmeg
- 2 tablespoons nutritional yeast
- 1.5 cups low-sodium vegetable stock
- ½ cup coconut milk
- For serving:
- ½ cup pumpkin seeds
- ½ cup DIY coconut milk
- Preheat the oven to 375 degrees Fahrenheit.
- Slice the butternut squash in half, lengthwise. Remove seeds and excess flesh. Diagonally score the inside of the butternut squash.
- Slice the garlic bulb in half and use the cut ends to brush along the inner surface of the butternut squash.
- Season the squash with salt, pepper, and rosemary.
- Put each half of the garlic bulb in the center hole of each butternut squash half.
- Place the butternut squash pieces on a baking sheet and drizzle them with the grapeseed oil. Use clean hands to rub the oil evenly atop their surfaces.
- Place the baking sheet in the oven and cook the squash for 45 minutes to 1 hour, or until they have softened through the center and have turned slightly golden brown.
- Remove and set aside the garlic bulb halves.
- Scoop the flesh out of the skins of the butternut squash and place the flesh into a blender. Puree until smooth.
- In a large saucepan over medium-high heat, add the grapeseed oil and chopped onion. Stir for 2-3 minutes.
- Toss in 4 roasted garlic cloves, ½ teaspoon sea salt, ¼ teaspoon black pepper, and ¼ teaspoon dried nutmeg.
- Add in the roasted butternut squash puree, nutritional yeast, and vegetable stock. Stir.
- Once the mixture reaches a boil, reduce heat to a simmer and let cook for 8-10 minutes.
- Add in the coconut milk and simmer for another 5 minutes.
- Remove the soup from the heat and let cool slightly before carefully mixing the soup in a blender. For your own safety, blend the soup in intervals – not all at once.
- Return the blended soup to the saucepan and, if necessary, reheat the soup prior to serving.
- To serve, pour into bowls, sprinkle with pumpkin seeds, and add a few small dollops of coconut milk.
Butternut Squash Veggie Chips Recipe With Herbes de Provence
1 butternut squash, about 2 lb (1 kg), peeled, halved, and seeded
3 tablespoons extra-virgin olive oil
1–2 tablespoons herbes de Provence
Kosher salt and freshly ground pepper
Preheat the oven to 375°F (190°C). Line 2 baking sheets with parchment paper. Use a sharp knife or a mandoline to cut the butternut squash into thin slices. Transfer the slices to a large bowl and drizzle with the oil. Sprinkle with the herbes de Provence, 1 teaspoon salt, and 1 ⁄2 teaspoon pepper. Toss to coat evenly. Transfer the squash to the prepared baking sheets. Try to spread the slices in a single layer. Roast for 20 minutes, then reduce the oven temperature to 350°F (180°C) and roast until they begin to curl, about 30 minutes longer. Let cool, then break into smaller pieces and serve. The chips will keep in an airtight container in the refrigerator for up to 1 week.
- Saturday Market – The Old Packhouse Market Kerikeri (Every Saturday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice blocks
- Sunday Market – The Old Packhouse Market Kerikeri (Every Sunday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice block