The colorful autumn time is already here and with it the delicious pumpkins. You can see them everywhere again and enjoy them as a delicious soup or simply baked in the oven. This remarkable fruit comes to us at the right time every year. Actually whenever the summer has already said goodbye and the days have become shorter. Now we need plenty of sunny vitamins and minerals to get through the cold season more easily.
Luckily, in this country, in the garden or in the supermarket, we have a rich selection of edible pumpkins that are healthy and delicious. This allows numerous specialties to be prepared that simply taste good to everyone. Today we are going to talk about one of the most popular pumpkin varieties – the butternut pumpkin. Below you will find out how healthy this actually is and how you can easily prepare it in the oven.
The butternut pumpkin – a real superfood to enjoy
Butternut Squash – rich source of vitamins with few calories
Similar to other edible squashes (the Hokkaido, sweet dumpling, festival, patisson, nutmeg, gorgonzola and spaghetti squash), the butternut squash is a low-calorie vitamin bomb. It is not for nothing that the pumpkin is particularly beneficial for athletes and people who are overweight. It fills you up and doesn’t make you fat. It stimulates the metabolism due to its high vitamin A content. At the same time, your eyesight and complexion also benefit.
The fruit also contains a relatively large amount of potassium, which improves the function of the bladder and kidneys and gently drains the body. Calcium and magnesium, on the other hand, are quite good for bones and tendons while supporting the entire nervous system. The numerous healthy effects are rounded off by the noble buttery taste and a fine nutty note.
The recipe: Stuffed Butternut Squash
- 2 medium butternut squash, halved lengthways and deseeded
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 bunch fresh sage, chopped
- 2 cups non-fat Greek yogurt
- 50 grams of goat cheese
- 1 cup breadcrumbs
- 2 tablespoons extra virgin olive oil
1st step: Preheat oven to 220 degrees. Line a baking sheet with foil and spray with cooking spray, if desired.
2nd step: Place the halved butternut squash, cut-side down, on the baking sheet and cover completely with another piece of foil.
3rd step: Bake the pumpkin for 40-50 minutes and do a chopstick test. Remove from the oven and allow the squash to cool slightly.
4th step: Scoop out the flesh with a spoon, leaving a 1/4-inch border around the squash halves to help them hold their shape.
5th step: Discard one of the pumpkin skins to use the pumpkin flesh, leaving a total of 3 pumpkin halves whole.
6th step: In a large bowl, mash pumpkin flesh and mix with salt, pepper, sage, Greek yogurt, and goat cheese. Once well combined, spoon the pumpkin mixture back into the 3 pumpkin halves.
7th step: Cover the pumpkin with the breadcrumbs and drizzle with olive oil.
8th step: Place the squash back in the oven and bake at 200 degrees for a further 10-15 minutes or until the mixture is heated through and melts slightly.
Tip: Instead of sage you can use other fresh herbs such as parsley, dill, thyme or oregano. That simply and solely depends on your own culinary taste. If you like some spiciness with the butternut squash, you can add some chili or sprinkle more black pepper on top. We wish you good appetite!
Fill the butternut squash with your favorite ingredients and gratinate
A lot of delicious creations can be prepared with the healthy and delicious butternut squash. Be inspired by the following culinary ideas and give yourself and your loved ones a wonderful taste full of vitamins and minerals.
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