November 24, 2014 | Home >Healthy Kids > In the News >Sweet and Salty Butternut Squash French Fries Recipe
Sweet and Salty Butternut Squash French Fries Recipe
November 24, 2014 | Home >Healthy Kids > In the News >Sweet and Salty Butternut Squash French Fries Recipe

Sweet and Salty Butternut Squash French Fries Recipe

Winter Squash!

Winter squash is in peak season right now, so we wanted to take a break from our normal russet and sweet potato fries, to share with you a more seasonally appropriate, Butternut Squash French Fries Recipe!

We consider the following squash varieties to be winter squash.  They have similar characteristics, such as their peak season is October- November.  They have a very thick skin, that is very hard to cut through. They have sweet flesh, and a hollow cavity filled with seeds.  The squash in this family include, butternut, acorn, hubbard, buttercup, kabocha, spaghetti, and pumpkins. (I’ve never used buttercup squash before!)

Sweet and Salty Butternut Squash French Fries Recipe. Crispy and delicious way to eat squash.Butternut squash is best known for it’s high amount of Beta carotene! That rich orange color gives it away. Beta carotene is essential for healthy kids. So what better way than to serve it the way kids enjoy food most- as finger food!

To get our butternut easy enough to cut, I popped it whole, in the oven, for about 30 minutes, just enough to soften it up.

Sweet and Salty Butternut Squash French Fries Recipe. Crispy and delicious way to eat squash.

 

Once soft, I cut the entire squash in half, and scooped out the seeds.Sweet and Salty Butternut Squash French Fries Recipe. Crispy and delicious way to eat squash.

Then, instead of “peeling” the skin, I just cut the skin away with a sharp knife. You lose more of the flesh this way, but peeling takes forever!

Sweet and Salty Butternut Squash French Fries Recipe. Crispy and delicious way to eat squash.

Once peeled, it was simple to cut the squash into long sticks, the shape of french fries.

Sweet and Salty Butternut Squash French Fries Recipe. Crispy and delicious way to eat squash.

After cut, simply arrange in a single layer on a baking sheet and drizzle with olive oil. Add any seasoning of choice.  We used garlic salt and regular salt.   Then bake at 425 for about 25 minutes. Serve them in these colorful fry containers.

Sweet and Salty Butternut Squash French Fries Recipe. Crispy and delicious way to eat squash. Sweet and Salty Butternut Squash French Fries Recipe. Crispy and delicious way to eat squash.

 

Sweet and Salty Butternut Squash French Fries Recipe

You can eat these like finger food, or just serve them as a side to your dinner, as you would serve green beans, and eat them with a fork!

Sweet and Salty Butternut Squash French Fries Recipe

Sweet and Salty Butternut Squash French Fries Recipe
Serves: 4

Ingredients

  • 3 lb – butternut squash
  • 1/2 tsp – salt
  • 1 tablespoon – olive oil
  • 1/4 teaspoon – garlic salt

Directions

  1. First, place butternut squash in it's whole form in the oven at about 350 degrees for 30-45 minutes. This will just soften it up enough to cut it up, while not cooking it.
  2. Once soft, cut in half. Scoop out the seeds, and cut away the skin.
  3. Slice flesh into french fry size sticks.
  4. Arrange in a single layer on a cookie sheet, and drizzle with olive oil. Sprinkle with salt, garlic salt and any other seasonings you choose.
  5. Increase temperature to 425 and cook for about 25 minutes, or until the fries get browned, yet not burned. (time will vary depending on the size of your sticks)

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 77 4%
  • Fat: 3 g 5%
  • Carb: 12 g 4%
  • Fiber: 2 g 8%
  • Protein: 1 g 2%
  • Sugar: 2 g
written by
Amy Roskelley

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Comments(6)

Oooh this looks fantastic! I’m the only one in my family who likes butternut squash. Maybe this is the recipe to change their mind! Who doesn’t like fries, right? 🙂

Marisa says:

Looks delicious! Do you think it’s possible to freeze the squash after it’s cut into fries?

Although I haven’t tried it marisa, it looks like you can. Check out the post here for details
http://www.thekitchn.com/two-ways-to-freeze-winter-squash-178166

Alex says:

What is 350 or 425 temperature

350 for just making your squash soft, then 425 to cook the fries!

These look so good!! And I never would have thought to make fries out of butternut … but it’s perfect. Definitely trying this over the weekend!

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