Any kind of winter squash can be used in this recipe, but butternut or buttercup are particularly rich in texture and taste.

Makes 6 servings

  • 3 lb (1.5 kg) butternut squash (about 2 lb/1 kg peeled and seeded)
  • 2 tbsp brown sugar or maple syrup
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • Pinch of black pepper
  1. Cut squash in half. Scoop out seeds and stringy pulp.
  2. Place squash, cut side down, on a baking sheet. Bake in a preheated 350 F oven for 45 to 50 minutes, or until very tender.
  3. Meanwhile, in a large bowl, combine brown sugar, cinnamon, nutmeg, salt and pepper.
  4. Scoop squash into bowl and mash coarsely with brown sugar mixture. Taste and adjust seasonings if necessary. Serve immediately, or spoon into a casserole dish and keep warm until ready to serve.

Per serving:

  • Calories 103
  • Protein 2 g
  • Fat trace
  • Saturates 0 g
  • Cholesterol 0 mg
  • Carbohydrate 27 g
  • Fibre trace
  • Sodium 105 mg
  • Potassium 619 mg
  • Excellent: Vitamins A and C
  • Good: Vitamin B6, folate

– book, by Bonnie Stern, called “Heart Smart” in co-operation with the Heart and Stroke Foundation of Canada

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