This is a variation of my Sweet Potato Patties recipe. It’s autumn time so I decided to create a fall version with butternut squash and pumpkin pie spice. They’re delish!
2 cups shredded (raw) butternut squash
½ cup garbanzo/chickpea flour
1-teaspoon pumpkin pie spice (in bulk spice section)
½ teaspoon curry powder (in bulk spice section)
½ teaspoon salt (or to taste)
Coconut oil, or your favorite cooking oil
Put shredded butternut squash into a medium-size mixing bowl. Add remaining ingredients. Mix well with your hands until all the ingredients are well combined. As you knead, the water from the vegetables will be released and moisten the mixture. Heat a non-stick skillet (preferably ceramic) over medium heat. To the skillet add a little oil, enough to coat the bottom of the pan. Form mixture into 3–4-inch patties. When oil is hot but not smoking, add patties. Slowly cook on one side for a few minutes over medium heat until golden brown. Do not cook too fast; otherwise, squash will not cook through. Turn over and cook on other side until golden brown. When done, remove from pan and drain on paper towels. Serve warm, hot or at room temperature. Goes great with applesauce or apple chutney. Makes about 10 patties.
Health Benefits of Butternut Squash
- Prevents high blood pressure
A one cup serving of butternut squash contains almost 500 mg of potassium, which can help decrease your
blood pressure by counteracting the effects of sodium in your diet. Keeping your blood pressure in a healthy
range can help you steer clear of serious health issues like heart disease and stroke.
- Promotes regularity
One cup of butternut squash contains almost 7 grams of fiber, which can help prevent constipation and maintain
a healthy digestive tract by supporting healthy bacteria in the gut.
- Improves Eyesight
Butternut squash is literally loaded with vitamin A—one cup of squash has over 350 percent of the
recommended daily allowance (RDA), which is uber-important for healthy eyesight. It's a great source of
zeaxanthin and lutein, two powerful antioxidants that can also protect your vision.
- Keeps bones strong
Since it contains about 17 percent of your RDA of manganese, butternut squash can help your body maintain
healthy bone structure, calcium absorption, and improve the mineral density of the spinal column. Meanwhile, vitamin C takes part in the production of collagen, which is important for building bone mass. Other minerals found in squash, such as iron, folate, and zinc, all contribute to bone health and protect against osteoporosis.
- Protects your skin
Butternut squash also contains nearly half of your daily dose of vitamin C, which has been linked to healthie skin: A study published in the American Journal of Clinical Nutrition examined links between vitamin C and skin aging in 4,025 women aged 40-74, and found that higher intakes of the vitamin were linked to a lower likelihood of wrinkles and dryness.
- Boosts immune function
While vitamin C may not cure the common cold, it may help reduce your risk of developing further
complications, such as a lung infection or pneumonia. It may also help protect you from other immune system
deficiencies, such as cardiovascular disease.
- Reduces inflammation
Because of its high antioxidant content, butternut squash may have anti-inflammatory effects, helping you to
reduce your risk of inflammation-related disorders like rheumatoid arthritis. For example, a study by the University of Manchester found that those who had the highest intake of the antioxidant beta-cryptoxanthin were only half as likely to develop arthritis over a seven to 15 year period, compared to those with a lower intake. Another study published in the journal Cancer Epidemiology Biomarkers and Prevention followed nearly 400,000 people for up to 16 years, and found that a higher intake of beta-cryptoxanthin also reduced the risk of lung cancer by more than 30 percent.
- Aids in weight loss
With less than 100 calories, 26 carbohydrates, and almost no fat in a one cup serving, it goes without saying that butternut squash is the cheese to your diet's macaroni. The fiber content alone helps increase satiety (the feeling of fullness), which can help you manage your weight. Add this nutrition packed food to a larger portion of your meals, and your weigh scale won't even know you're standing on it. (Kidding. Sort of.)