Make the most of the fall season with this lusciously sweet butternut squash and apple side dish. This recipe balances the earthy sweetness of winter squash with crisp apples and tart dried cranberries, creating a colorful addition to any holiday table or weeknight dinner.
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This recipe is a nutritional powerhouse that supports heart health by combining fiber-rich vegetables and fruits with warm, antioxidant-friendly spices. By using unsweetened applesauce and minimal added sugar, it provides a naturally sweet profile that is diabetic-friendly and low in calories.
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Yes! It is high in potassium, which helps regulate blood pressure, and rich in fiber, which supports healthy cholesterol levels.
While possible, canned squash is often pureed. For this recipe, fresh or frozen cubed squash is preferred to maintain the intended texture.
Use a sharp vegetable peeler to remove the skin in long strokes. If the squash is very firm, you can microwave it for 1 minute to slightly soften the skin before peeling.
Yes. By using unsweetened applesauce and a very small amount of sugar (which can be substituted), this dish is low-glycemic and high-fiber.
Fresh cranberries are much more tart than dried. If using fresh, you may need to increase the cooking time in the saucepan until they pop and soften.
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Butternut squash is a star of the winter squash family, prized for its creamy texture and nutty, sweet flavor. Beyond its taste, it is a nutritional heavyweight for heart health. It is particularly high in potassium even more so than a banana, which helps the body maintain a healthy blood pressure by lessening the effects of salt. Because it is a complex carbohydrate high in fiber, it provides a slow release of energy, making it an excellent choice for those managing blood sugar levels.
Recipe yields 4 servings
With a heavy knife, slice the top and bottom off of squash and discard. Slice the squash in half horizontally. On a cutting board, stand half the squash upright, either cut side down. Slice skin off starting from top and cutting straight down the squash. Rotate squash clockwise and repeat, until all skin is peeled. With a large spoon, scoop out seeds and discard. Repeat with other half of squash.
Chop peeled squash into 1-inch dice. Transfer squash to a microwave-safe bowl, cover and microwave on high for 10 minutes, stirring halfway through cooking time.Alternatively, cook the frozen squash according to the package directions. In a saucepan, place cooked squash. Add the applesauce, sugar, salt, cinnamon, dried cranberries and sage and stir to combine. Cook over medium heat until heated through, about 5 minutes.
This versatile side dish pairs perfectly with lean proteins. It is a natural companion to Roasted Turkey Breast or a simple Grilled Chicken. For a complete vegetarian meal, serve it alongside a hearty kale salad or a bowl of quinoa.
If fresh butternut squash isn't available, you can use frozen cubed winter squash or even sweet potatoes.
Replace the brown sugar with a monk fruit sweetener or stevia blend for a lower glycemic index, or omit it entirely as the applesauce provides ample sweetness.
Dried cherries or pomegranate arils can be used in place of dried cranberries for a different tart flavor profile.
If you don't have fresh sage, fresh thyme or rosemary also pair beautifully with squash and apples.