Healthy diet

Candy and Salty Butternut Squash Fries Recipe


Crisp and tender butternut squash fries are tremendous wholesome for teenagers and easy to make! Flip this fall favourite veggie into the last word baked fry (and don’t neglect the ketchup!)

Transfer over candy potatoes, there’s a brand new orange fry on the town! Youngsters who flip for french fries will love these crispy and tender sticks sizzling from the oven with a ketchup dipper on the aspect.

These wholesome baked fries are merely seasoned with a little bit garlic powder and sea salt, (the sweetness comes from the attractive fall squash itself,) they usually’re super-charged with vitamin your youngsters want.

Scroll to be taught extra, together with our tip for reducing complete squash, which takes the fuss out of dealing with this sometimes-intimidating veggie.

Does Butternut Squash Style Like Candy Potato?

Are you new to squash fries? You then is likely to be questioning what precisely goes to come back out of your oven.

Butternut squash does style one thing like candy potato. It has a candy and earthy/floral taste, and pretty excessive starch content material, very similar to candy potatoes and yams.

A superb butternut squash is a bit much less dense and extra moist than a candy potato. If candy potato fries typically appear “heavy” to you, you may desire squash fries.

butternut squash fries in a basket with ketchup for kids

Why Your Youngsters Ought to Eat Extra Squash

For lots of households, carrots are the go-to orange veggie for lunchboxes, salads, and sides. (That is nice! Hold consuming these carrots.) However there’s additionally a large world of orange veggies on the market which might be fantastically good in your youngsters.

Orange greens like butternut squash. are full of particular vitamins like Vitamin A, potassium, and flavenoids. (These are colourful chemical compounds in vegetation that carry particular well being advantages.)

Orange veggies additionally style candy and will be ready in loads of alternative ways. This makes them a fantastic candidate for choosy eaters who’re nonetheless studying to department out.

Select squash so as to add extra taste selection and extra of these distinctive vitamins to your youngsters’ weight-reduction plan… particularly in the course of the months of August-November, when squashes are in peak season.

close up hot and crispy orange veggies

The Trick to Chopping Butternut Squash Simply

Butternut squash is HARD. Should you’ve ever tried to sort out an entire uncooked squash with a giant knife, you recognize what a ache it may be.

Right here’s make reducing one a breeze: par bake that dangerous boy. Simply pop that complete squash in a 375 F oven for about thirty minutes, and it’ll soften up simply sufficient so that you can slice it simply… and also you’ll hold all of your fingers too!

It is a nice trick you should use any time you want smaller-sized items of squash like cubes or fry shapes.

As soon as your squash is softened and cooled, peel it with a vegetable peeler. Then get a giant, sharp knife and slice the squash longways. Scoop out the seeds to compost (or roast them such as you would pumpkin seeds.)

whole butternut squash cut into fry shapes on cutting board

From right here you possibly can simply slice into fry shapes. We like them pretty skinny (consider they’ll shrink a little bit within the oven.) Thinner fries get good and tender on the within on the similar time the skin will get golden and crisp.

butternut squash fries dipping into ketchup

Serving Ideas for Squash Fries

Each time there’s a french fry form concerned, you possibly can’t go improper with ketchup. You may also dip these fries in a easy garlic mayo sauce, or any creamy salad dressing for a extra savory (dare I noticed extra subtle?) dish.

The fries are considerably delicate (like a skinny potato fry) so that you’ll most likely need to keep away from a dipper that’s too dense.

Lastly, butternut squash fries make an awesomely kid-friendly aspect dish with dinner. Pair them with hen or beef and eat them with a fork, such as you’d eat a aspect of inexperienced beans.

Butternut Squash Fries | Super Healthy Kids | Healthy Ideas and Recipes for Kids |

three pound butternut squash1/2 teaspoon salt1 tablespoon olive oil1/four teaspoon garlic salt

First, place butternut squash in it’s complete kind within the oven at about 350 levels for 30-45 minutes. This may simply soften it up sufficient to chop it up, whereas not cooking it.

As soon as tender, lower in half. Scoop out the seeds, and lower away the pores and skin.

Slice flesh into french fry dimension sticks.

Organize in a single layer on a cookie sheet, and drizzle with olive oil. Sprinkle with salt, garlic salt and some other seasonings you select.

Improve temperature to 425 and prepare dinner for about 25 minutes, or till the fries get browned, but not burned. (time will fluctuate relying on the dimensions of your sticks)



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