Is your spaghetti tired of seeing red? This creamy yellow butternut squash is a welcome change from the usual red sauce. It cooks quickly with a pressure cooker and the natural sweetness of the squash will please the entire family.
Butternut squash is rich in beta-carotene, well known for its ability to fight inflammation, to protect against cancer and to lower “bad” LDL cholesterol. It’s a good source of folic acid, which most people now know is essential for preventing certain birth defects. Many people don’t know that folic acid prevents the accumulation of homocysteine (ho-mo-sis-teen). This toxic product of normal metabolism is linked to heart disease and stroke. So no matter our age or gender, we all have good reason to get plenty of folic acid.
You’ll recognize butternut squash by its pear shape and creamy yellow skin. Cut it lengthwise. Scoop out the seeds with a spoon and discard them. Now it’s ready to use. The peel is edible and a good fiber source. Conventionally produced squash should be peeled however and does so easily with a potato peeler.
This recipe calls for Herbes de Provence, a blend of savory, thyme, marjoram, rosemary, oregano and lavender. While it sounds exotic, you’ll find it in any spice section.
Creamy Butternut Squash Sauce
3 cups butternut squash cut into about 1 inch chunks
2 cups water
2 cups soy milk
3 tablespoons grape seed oil or ghee
1 large onion, diced
4 cloves garlic, minced
1 cup broccoli florets (the flower-like part)
½ cup carrots, peeled and thinly sliced
2 tablespoons Herbes de Provence
1 teaspoon salt
Whole grain pasta, about 4 ounces dried per adult
Place 2 cups water and the squash in the pressure cooker. Lock the lid in place. Bring to full pressure over high heat. Lower the heat just enough to maintain high pressure and cook for 2 minutes. Place the cooker under cold running water to reduce the pressure. Turn the release valve away from you to open the cooker. The squash should be fork tender. If not, bring it back to pressure and cook for one minute more. Remove the squash with a slotted spoon. Puree it in a food processor or mash it with a potato masher.
Heat the oil or ghee in a saucepan over medium heat. Sauté the onion, garlic, broccoli, carrots and Herbes de Provence until the onions are translucent, about 5 minutes. Add the pureed squash. Slowly add the soy milk, stirring as you pour, until a creamy consistency is reached. Add salt to taste. Spoon over cooked pasta and serve. Serves 6.
This article appeared originally in the April 2006 issue of the Kansas City Wellness Magazine, www.kcwellnessmagazine.com.
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