How to peel, seed, slice and prepare butternut squash

Posted on 9th November 2020

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Preparing butternut squash is easier than you may think. With Autumn here, this winter squash is sure to bring comfort to many lips. It's different to a summer squash (such as zucchini), as the skin is hard and not edible, while the inside is firm and full of flavour.

Because they have a tough outer shell, they store very well for long periods of time. Winter squash normally mature on the vine and are then stored ready for use in the Autumn season.

Butternut squash belongs to some of the pumpkin varieties that you find, and interestingly originates from North America around 10 000 years ago. It's very nutritious and is packed with vitamin A and C and has a naturally sweet flavour that really comes out in full punch when roasted.

The seeds of the squash are packed with proteins and healthy fats. This delicious vegetable is really one of a kind and can be cooked in multiple ways, baked, roasted, puree, soup stews and can even be made into sweet additions alongside other hearty dishes.

Preparing a squash can seem daunting at first, but it really should only take you 10-15 minutes at most. It's also cost saving, and can save you p to 60% on buying precut butternut squash.

Roasting pumpkin seeds tip: Boil the seeds before roasting in salted water for 10minutes

How to choose a butternut squash

Look for butternut squash with a solid beige color, without any deep cuts or bruises. A little surface scratching is normal. Choose squash that feels heavy for its size. Avoid squash with brown patches or punctures, which can introduce bacteria and mold. Butternut squash will keep in a cool, dark part of your kitchen for several weeks-- it does not need to be refrigerated.

How to peel

Tip: Note: If your hands are not very strong, you can microwave the squash before you begin peeling to make the process easier. Pierce the squash a few times with a fork, then microwave for 2 minutes. This will soften the skin connection and make the peeling go faster.

Slice off the stem and bottom ends of the squash, so that both ends are flat
Slice the squash in half, just where the thinner end begins to widen around the middle
Turn each half so that a flat end rests against the cutting board. Use a sharp serrated peeler or paring knife to peel off the skin in downward strokes
You will notice light green lines emerging beneath the skin as you peel. You want to make sure to peel all of those green lines away from the squash—they can be tough and fibrous. The squash isn’t completely peeled till all of those green lines have disappeared and the orange flesh remains.
Once both halves of the squash are peeled, slice the fatter half lengthwise. Scoop out the seeds with a metal spoon. Reserve those seeds… they are absolutely delicious when roasted! (instructions below)
Now you have three sections of peeled squash, which you can slice or dice depending on your preference.
You can dice the squash into cubes, which helps it to cook faster and more evenly.

How to roast peeled butternut squash

The easiest way to roast squash that has already been peeled is to dice it into cubes. The smaller size will help the squash to roast more evenly.
Preheat the oven to 220 degrees C. Place the cubes into a large mixing bowl and toss with 1-2 tbsp olive oil. You can also toss it with chopped garlic, if you’d like.
Spread the squash out evenly across a roasting pan. Sprinkle the squash with salt, pepper, and any other seasonings you like.
Roast the squash for 30-40 minutes, stirring once halfway through cooking, till the largest pieces of squash are tender.

How to roast butternut squash, skin on

There are two ways to roast butternut squash—skin on, and skin off. This method works best if you are planning to make a butternut squash puree, or you simply want to scoop out the cooked flesh and you’re not worried about the presentation.
To roast skin on, preheat the oven to 220 degrees C. Slice off the stem and bottom ends of the squash so that both ends are flat.
Set the squash on a cutting board with the widest cut end flat against the board. Use a chef’s knife to cut the squash from top to bottom.
Once you’ve sliced the squash in half, scoop out the seeds with a metal spoon. Reserve them for roasting.
Brush the cut surfaces of the squash with olive oil.
Place the squash halves cut side down onto a baking sheet
Roast the squash for about 1 hour, turning the sheet once halfway through cooking. Check at 45 minutes—smaller squash will cook faster.
The squash is done when the flesh is tender all the way through to the skin. The outer beige skin will be slightly blistered and browned. The inner flesh will be dark orange, soft, and caramelized around the edges.

How to roast butternut squash seeds

A squash will produce about 1/3 cup of cleaned seeds. Preheat the oven to 180 degrees C. Place seeds and pulp into a mixing bowl. Cover the seeds with water. Use your fingers to separate seeds from the fibrous butternut squash threads.
Drain the seeds in a colander. Pick through the seeds and discard the loose orange squash threads.
Bring 250ml of water and 1 tsp of salt to a boil. Add the seeds (up to 2 cups of seeds per 250ml) and boil for 10 minutes.
Drain the seeds in a colander and pat dry with a paper towel. Pour the seeds into a mixing bowl and toss them with a little olive oil or melted butter.
Spread the seeds out in a single layer onto a baking sheet. Season with salt and any other seasonings you like. Smoked paprika, cinnamon-sugar, nutmeg, chili powder, or cayenne (spicy!) will all work well.
Toast the seeds in the oven for about 20 minutes, watching carefully to make sure they don’t burn. They won’t change color much (if they turn too brown they’ll be over-done), so the best way to check is to taste them.
The seeds end up crispy and delicious, with a flavor similar to fresh popcorn. Delish!