If you’re an avocado fan, you might want to consider a new contender for your toast—butternut squash. This fall vegetable is often overlooked, but it offers a wealth of nutritional benefits that make it a perfect alternative to the traditional avocado topping. And the best part? It’s lighter, healthier, and packed with essential nutrients, making it an ideal addition to your breakfast or snack routine.
A Lighter Alternative to Avocado
Butternut squash, or Cucurbita moschata, is a vegetable with an impressive nutritional profile. Unlike avocado, which is high in healthy fats, butternut squash is about 15 times less fatty. Instead, it’s a powerhouse of vitamin C, fiber, and phenols—all nutrients that are particularly helpful in boosting your immune system. As winter approaches, it’s important to incorporate foods that support your body’s defenses, and butternut squash is an excellent choice.
Vegetables with orange hues, like butternut squash, are rich in carotenoids—plant pigments that are antioxidants. These antioxidants help protect your cells from free radicals, and they’re also known for their anti-inflammatory properties. If you’re looking to stay healthy during the colder months, butternut squash is an ideal addition to your diet.
A Versatile and Delicious Squash
Butternut squash is incredibly versatile. While it’s commonly used in soups, purees, and even roasted, one of the best ways to enjoy it is by transforming it into a spread for your toast. Its creamy texture and slightly sweet taste make it perfect for a spread that could easily replace your beloved avocado on a piece of toasted bread.
How to Make a Butternut Squash Spread
Making this healthy spread is easy. Start by peeling the butternut squash, removing the thick skin, and cutting it into small cubes. Roast the cubes in the oven until they become tender and soft. Once done, blend the squash with a tablespoon of olive oil and your choice of spices. You can opt for savory flavors like pepper, paprika, cayenne pepper, or even nutmeg and garlic powder. If you prefer something sweeter, you can switch out the spices for cinnamon, a bit of vanilla extract, or some raisins to add a comforting, sweet touch.
This squash spread not only has low sugar content (it’s 10 times less sweet than jam), but it’s also significantly lower in fats—about 15 times less fatty than avocado. It’s the perfect option for anyone looking for a lighter, yet equally nutritious version of their regular toast toppings.
Butternut Squash for a Healthier Diet
By incorporating butternut squash into your meals, you get a delicious vegetable that’s rich in essential nutrients. Its high vitamin C content, ability to help maintain stable blood sugar levels, and fiber for better digestion make it an excellent choice for boosting your immune system. When transformed into a spread, you add a light, sweet element to your meals while cutting down on fats and sugars.
If you’re looking to diversify your diet while still maintaining optimal health, butternut squash is an excellent choice. Replace avocado on your toast with this healthy and delicious alternative, and enjoy a nutrient-packed meal that will keep you feeling great throughout the fall and winter months.