veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Squash, Butternut
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Squash, Butternut

(Squash, Butternut)  Butternut squash are delicious and highly nutritious.  We enjoy them split and baked (see recipe).  Served with a salad, baked butternut squash often are the main course of our meal.  We also like to toast the seeds (see recipe).  Select butternut squash that are firm and free of cuts or blemishes.  The photo of the split butternut squash (left) shows its bright orange colored interior.  See the nutritional chart and recipe suggestions below.


Recipe Suggestions


Butternut Squash with Raisins, Apples and Cinnamon

Butternut Squash Stuffed with Apples, Raisins and Walnuts

Lentil Butternut Squash Curry

Lentil, Butternut Squash, and Collard Green Curry

Soup - Butternut Squash Curry

Butternut Squash Curry Soup

Curried Butternut Squash and Basmati Rice

Squash Seeds, Toasted

Squash, winter, butternut, cooked, baked, without salt

Refuse: 0%  
NDB No: 11486 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, cubes
-------
205g
Proximates
Water
g
87.80
0
0
179.99
Energy
kcal
40
0
0
82
Energy
kj
169
0
0
346
Protein
g
0.90
0
0
1.84
Total lipid (fat)
g
0.09
0
0
0.18
Ash
g
0.72
0
0
1.48
Carbohydrate, by difference
g
10.49
0
0
21.50
Sugars, total
g
1.97
0
0
4.04
Minerals
Calcium, Ca
mg
41
0
0
84
Iron, Fe
mg
0.60
0
0
1.23
Magnesium, Mg
mg
29
0
0
59
Phosphorus, P
mg
27
0
0
55
Potassium, K
mg
284
0
0
582
Sodium, Na
mg
4
0
0
8
Zinc, Zn
mg
0.13
0
0
0.27
Copper, Cu
mg
0.065
0
0
0.133
Manganese, Mn
mg
0.172
0
0
0.353
Selenium, Se
mcg
0.5
0
0
1.0
Vitamins
Vitamin C, total ascorbic acid
mg
15.1
0
0
31.0
Thiamin
mg
0.072
0
0
0.148
Riboflavin
mg
0.017
0
0
0.035
Niacin
mg
0.969
0
0
1.986
Pantothenic acid
mg
0.359
0
0
0.736
Vitamin B-6
mg
0.124
0
0
0.254
Folate, total
mcg
19
0
0
39
Folic acid
mcg
0
0
0
0
Folate, food
mcg
19
0
0
39
Folate, DFE
mcg_DFE
19
0
0
39
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
11155
0
0
22868
Vitamin A, RAE
mcg_RAE
558
0
0
1144
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
1.29
0
0
2.64
Vitamin K (phylloquinone)
mcg
1.0
0
0
2.0
Lipids
Fatty acids, total saturated
g
0.019
0
0
0.039
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.016
0
0
0.033
18:0
g
0.002
0
0
0.004
Fatty acids, total monounsaturated
g
0.007
0
0
0.014
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.007
0
0
0.014
Fatty acids, total polyunsaturated
g
0.038
0
0
0.078
18:2 undifferentiated
g
0.014
0
0
0.029
18:3 undifferentiated
g
0.024
0
0
0.049
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.013
0
0
0.027
Threonine
g
0.027
0
0
0.055
Isoleucine
g
0.035
0
0
0.072
Leucine
g
0.051
0
0
0.105
Lysine
g
0.033
0
0
0.068
Methionine
g
0.011
0
0
0.023
Cystine
g
0.008
0
0
0.016
Phenylalanine
g
0.035
0
0
0.072
Tyrosine
g
0.030
0
0
0.061
Valine
g
0.039
0
0
0.080
Arginine
g
0.050
0
0
0.102
Histidine
g
0.017
0
0
0.035
Alanine
g
0.038
0
0
0.078
Aspartic acid
g
0.097
0
0
0.199
Glutamic acid
g
0.157
0
0
0.322
Glycine
g
0.033
0
0
0.068
Proline
g
0.032
0
0
0.066
Serine
g
0.035
0
0
0.072
Other
Carotene, beta
mcg
4570
0
0
9368
Carotene, alpha
mcg
1130
0
0
2316
Cryptoxanthin, beta
mcg
3116
0
0
6388
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

Your Comments are Welcome:

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