Stuffed Summer Squash

 It is a little early to turn the oven on, but this is what I wanted. I’ve always made these with acorn squash which is really good. Butternut is better. I swear this was almost like a dessert, when you roast fruits and veggies the taste that comes from them is indescribable. So I wasn’t feeling savory, so I made this even sweeter since I had fruit around. I didn’t go by a recipe, I’ve made this so often its memorized.

But if you want to make it, here is what I do. It does take an hour, usually most things I make take half that long.

Recipe:

  • Whatever squash you buy, cut it in half. (carefully!- it is a little difficult)
  • Cover the tops of the squash with olive oil (using a brush or your fingers) and season with kosher/sea salt & pepper
  • Bake in an oven on 400 for at least an hour. (test it with a knife to see if it’s soft and ready to eat)

Rice Recipe:

  • I again used 1 cup of Lundberg Rice (the only rice I buy), http://www.lundberg.com/Products/Rice.aspx, I think it yields 4 cups. It just so happens it also takes an hour to cook.
  • To make it a sweet rice I sautéed onions, a green apple, collards(why not) together until tender. (Maybe 20 min or so on fairly high heat)
  • When it was almost done I threw in a little cinnamon, cloves, nutmeg, ginger, coriander, juice from 1/2 orange and about 1 t of orange zest. Also threw in dried cranberries and raisins.

When the squash is done, simply just fill or plate it beside and enjoy! Make it with whatever you like or are in the mood for. I’ve made it with sausage, sage and rice with feta and rice and hams. Whatever, you don’t really need to go by a recipe. It was really so good. Is is bad I moan when I eat?

Approximate cost: I don’t know, maybe $4 for 2 serving with rice left over

Want more info on butternut squash and why it’s so good for you? I found this, here:http://www.wholeliving.com/article/power-foods-butternut-squash

Health Benefits
Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

Squash’s tangerine hue, however, indicates butternut’s most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What’s more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.

As if this weren’t enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

How to Buy
Choose an unblemished fruit that feels heavy for its size with a matte, rather than glossy, skin. A shiny exterior indicates that the fruit was picked too early, and it won’t be as sweet as a fully grown squash. Most winter squash is available late into the fall. Store whole butternut squash in a cool, dry place (not the refrigerator) with plenty of ventilation; it should keep for up to three months. Cut squash will stay fresh for up to a week, wrapped, in the fridge.

Cooking Tips
Butternut squash presents the home cook with incredibly easy culinary possibilities. You can just place it on a cookie sheet and bake in the oven for about an hour, or until you can pierce it with a sharp knife. Or remove the skin using a vegetable peeler and cut the flesh into chunks for steaming or sauteing. Once cooked, mash it, puree it for soup, fold it into a pasta or risotto dish, or simply savor your butternut squash as is.

Nutrition Breakdown
Per 1 cup cooked, approximately 205 grams

Calories: 82 kcal
Fat: 0.2 g
Vitamin A: 1,144 mcg = 163 percent* of  (DRI=dietary reference intake)
Vitamin B6: 0.3 mg = 20 percent of DRI
Vitamin C: 31 mg = 41 percent of DRI
Folate: 39 mcg = 10 percent of DRI
Potassium: 582 mg = 12 percent of DRI

 

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About inpursuitofrealfood

I am a real health conscious food lover always in pursuit of real, great food! My journey began way back around 2000 when I realized it was time to grow up and eat better. Fast food was not cutting it and staples I grew up on such as burgers and spagetti were getting old. I also began trying a new diet experimenting with what I ate and how I felt as far as energy levels and keeping my skin clear. Since then it has been a rewarding journey in the kitchen trying new fruits and vegetables and tons of fantastic new recipes.
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