Fall is here and there is an abundance of pumpkin and squashes at the market, so I have been stocking up! Butternut is one of my favorite squashes. Due to its versatility you can use it in smoothies, cakes, pies, or as a vegetable side dish. Whatever recipe you choose your body will thank you for it, as butternut squash offers your body a host of benefits.
- One cup of butternut squash contains 437% of your vitamin A needs, 52% of vitamin C and 10% or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese.
- Butternut squash is low in calories, rich in fiber and phyto nutrients. Maintaining healthy fiber levels helps to promote a healthy digestive tract and prevent constipation. Increased fiber has also been shown to lower blood pressure and cholesterol levels.
- Rich in vitamin B complex vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
- Excellent source of potassium, 1 cup contains 582 milligrams. Accurate balance of potassium and sodium helps to maintain healthy blood pressure.
- Consuming butternut squash reduces the risk of obesity, diabetes and heart disease.
- Asthma risk is lower in individuals who consume high amounts of beta-carotene in many foods, including orange colored foods such as apricots, butternut squash, cantaloupe, papaya and pumpkin.
- Beta carotene can also play a protective role in prostate cancer.
Lets Get On With the Recipe!
- ½ C. Applesauce
- 3/4 C. Cooked, mashed butternut squash
- 1 C. Cooked quinoa (about ½ cup dry)
- 2 1/4 cups Gluten Free oats
- ½ C. Almond milk
- ¼ C. Honey
- 1 tsp. Vanilla extract
- 1 tsp. Cinnamon
- 1 C. Granny Smith Apple, peeled and chopped
- Preheat oven to 375 degrees. Line a muffin tin with muffin liners and set aside.
- Cook the quinoa, according to package directions.
- Mix the applesauce, mashed butternut squash, almond milk, honey and vanilla in a bowl.
- Add in dry ingredients (quinoa, oats, cinnamon). Stir the ingredients together until fully combined.
- Peel, core and chop up an apple. Mix the apple chunks into the bowl.
- Fill each of the muffin cups to the top.
- Bake for 20-25 minutes.
- Let cool for 5 minutes on wire cookie rack and enjoy!
These muffins are’t like traditional muffins, they aren’t going to rise, so fill these up to the top!
Products used in this recipe:
- Don’t forget about winter squash, Kyle Shadix, MS, RD, Today’s Dietitian , Vol. 11 No. 11 P. 72, November 2009 Issue, accessed 21 October 2014.
- Low potassium linked to high blood pressure, American Society of Nephrology, release date November 2008, accessed 20 December 2013.
- Increasing dietary potassium – find out why most people need to consume more of this mineral, Linda Antinoro RD, JD, LDN, Today’s Dietitian, Vol. 14 No. 12 P. 50, accessed 13 February 2014.
- Inverse associations between serum concentrations of zeaxanthin and other carotenoids and colorectal neoplasm in Japanese, Okuyama Y, Ozasa K, Oki K, Nishino H, Fujimoto S, Watanabe Y, Int J Clin Oncol, 5 Feb 2013, accessed 13 December 2013.
- Plasma and dietary carotenoids, and the risk of prostate cancer: a nested case-control study, Wu K, Erdman JW Jr, Schwartz SJ, Platz EA, Leitzmann M, Clinton SK, DeGroff V, Willett WC, Giovannucci, E. Cancer Epidemiol Biomarkers Prev, 2004 Feb;13(2):260-9, accessed 13