Stretch a little oil a long way for healthy eats

It can be a pleasant surprise when a food with butter in its name turns out to be good for you, as in the case of butternut squash.

Along with other winter squashes such as acorn, delicata and pumpkin, butternut squash is loaded with vitamins A and C, plus potassium and fiber. It also is filling, has just 65 calories per cup, has almost no fat, and can have a rich flavor that justifies its name.

Butternut squash also is versatile in the kitchen. The high and dry heat of roasting is particularly good at enhancing its flavor of by caramelizing the natural sugars it contains.

For a quick and easy side, toss seeded and cubed butternut squash in a bit of olive oil and roast at 400 F for 20 to 25 minutes, or until quite tender. Serve it seasoned with salt and pepper, or if you like, a drizzle of maple syrup or even balsamic vinegar.

Butternut squash also sometimes can take the place of potatoes, as in these butternut squash and sage latkes for Hanukkah.

The squash and onions can be shredded using a box grater or a food processor. Be sure to squeeze as much liquid out of the shredded onion as possible. Otherwise your latkes will be too wet and fall apart in the pan.

Latkes are a traditional part of the Hanukkah celebration because the oil they are fried in symbolizes the miracle of the small amount oil that burned for eight days when the temple was under siege.

This recipe honors that story by using a few teaspoons of olive oil to brown the latkes in the pan before they are crisped to perfection in a hot oven. Serve with a dollop of sour cream, applesauce or both.