Using a chef’s knife, start on one side of the stem and cut straight through until the knife stops hitting resistance and you’ve cut through to the hollow middle. It cooks for about 7 minutes and is perfect. Arrange a rack in the bottom third of the oven and heat the oven to 375F. We enjoy it in all the variations.īy the way, my mom says she makes this dish in the microwave - she just puts the acorn squash into the microwave on a plate, covers it with saran wrap and hits her "vegetable" button. A ton of people eat Acorn Squash with butter and no sugar / maple syrup at all, and find it sweet and delicious. If this is too much for you, just leave it out. If you think that's high, you should look at the carbs in *regular* brown sugar. The only other carbs you're getting is in the Splenda brown sugar, which unfortunately is 12g right there.
This is not junk food! It's very nutritious for you. For that, you are getting 200% of your Vitamin A and 35% of your Vitamin C. You get probably 2/3rds a cup of acorn squash here, which is 9g of net carbs. Again, I wouldn't recommend eating this all the time! You don't want your tongue getting used to this level of sweetness. You eat the inner orange part, but not the outer green skin. When you're ready to eat them, spoon the liquids all around the flesh again. They should be brown and crispy on the top when they are done. You want to make sure they are thoroughly cooked. Bake them for an hour to an hour and a quarter. Heat an oven to 400F and put the 2 bowls onto a cookie sheet. You'll be spreading it around once the dish is complete. They will tend to pool at the bottom of each "bowl" - that's fine. Put half of the maple syrup and Splenda brown sugar in each one. I happen to be a low salt person so I add very little. Slightly melt the butter in the microwave and smear half of it on each half of the acorn squash's insides. Score in the inside flesh of the squash so that it holds the liquids well. Use a heavy cook's cleaver to split the acorn squash in half lengthwise.
Realize that it's relatively high in natural sugars, so have this only occasionally! It is perfect for special meals. And, here's a butternut squash soup we like as the weather cools.Acorn Squash is a special treat that comes around in the fall. Rissetto personally likes to add sweet potatoes to her eggs. You can find some of her favorites, such as sweet potato blueberry coconut oatmeal and sweet potato white bean burgers, here (she said you can use butternut squash in place of sweet potatoes, too). Nguyen said that people with diabetes can "confidently" eat butternut squash and sweet potato interchangeably, "as per their individual needs of carbohydrate intake." However, when in doubt, always consult with your doctor (and moderation is key).Īs for recipes, Nguyen said they're great in both sweet and savory dishes. "They are both a complex carb can help with feeling full, and that's a perfect food in my book," Rissetto said. They're both affordable, delicious, and versatile ways to work in a wholesome carbohydrate rich in vitamins A and C, fiber, and potassium."ĭietitian and founder of Culina Health Vanessa Rissetto, MS, RD, CDN, told POPSUGAR that butternut squash and sweet potato both add fiber, and they have a sweeter taste, which she noted can help some people who are interested in satisfying their sweet tooth without true desserts. Neither is particularly high in protein (fruits and vegetables shouldn't be your sole source of protein anyway), but you can certainly combine them with other ingredients to make a high-protein meal - take this sweet potato bread, for instance.Ĭhef and registered dietitian Tessa Nguyen, RD, LDN, told POPSUGAR that butternut squash and sweet potato are quite comparable "both nutritionally and with cooking applications. If you're wondering how they differ in nutritional value, we've got you covered with the handy chart ahead, and we also spoke with some dietitians about their opinions of the two flavorful ingredients.īutternut squash has fewer calories, grams of sugar, and carbs per cup than a sweet potato. It wouldn't be the chilly seasons without butternut squash ( surprisingly a fruit) and sweet potato (vegetable!) as staples in delicious dishes.
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