An authentic and fragrant autumn dessert that will warm and sweeten your soul!
It’s all about what kind of food you put on the table and portion control. The recipe I want to share with you below is perfect as a side dish for Thanksgiving. The main ingredient is butternut squash, a true king of fall vegetables. This dish is full of vibrant colors and rich flavors that fill you right up without needless calories from sugar or fat.
Nutrients in this recipe
Butternut squash is food-specific to autumn, being loved for its sweet taste and because it can be used in the kitchen to prepare various delicious dishes. In addition to these qualities, it is also a rich source of vitamins and nutrients beneficial to health.
Butternut squash is rich in nutrients such as vitamin C, vitamin A, zinc, dietary fiber, folate, protein, and potassium. It is an excellent source of antioxidants, being suitable for those who want to have a healthy diet.
Brussels sprouts are a vegetable from the cruciferous family, including broccoli, kale, cauliflower, cabbage, and has a taste that somehow combines the aroma of walnuts with the taste of broccoli, with the difference that the texture is much creamier.
Thanks to the composition’s vitamins, minerals, proteins, and carbohydrates, these mini-cabbages have maxi-beneficial effects on our health and figure.
According to the USDA National Nutrient Database, 1 cup of Brussels sprouts bring only 43 calories, 9 grams of carbohydrates (including 2.2 grams of sugars and 3.8 grams of fiber), and over 3 grams of protein.
Many people consume large amounts of sugar, probably more than they need. Maple syrup is a sweetener that is an excellent alternative to sugar replacement if consumed in moderation. Unlike white table sugar, maple syrup contains higher beneficial nutrients, antioxidants, and phytochemicals. When consumed in adequate amounts, the benefits of maple syrup are related to reducing inflammation, providing nutrients, and adequately managing blood sugar.
Cranberries contain a huge amount of antioxidants, recognized as defenses of the body in the fight against free radicals, preventing premature aging.
Hemp seeds contain almost as much protein as soybeans. 30 grams of seeds provide the body with 9.46 grams of protein. In their composition are found essential fatty acids Omega-3 Omega-6 fatty acids. Hemp seeds provide Omega-3 and Omega-6 acids in a balanced way; the proportion of the two fatty acids is very important for the body.
Coconut oil, as a food product, has been denigrated in the past because it contains saturated fats. In fact, coconut oil is the richest source of saturated fat known, with almost 90% of its fatty acids being saturated. Recent studies show that these fats are not harmful, but, on the contrary, are very beneficial and promote cardiovascular health, and even help us lose weight.
Roasted Butternut Squash with Brussels Sprouts and Cranberries
- a spoon to scoop out the seeds
- a large mixing bowl
- a large baking dish
- 1/2 large butternut squash
- 2 cups brussels sprouts
- 1 1/2 cup of fresh cranberries
- 2 tablespoons of organic maple syrup
- 1 tablespoon of coconut oil
- 1 tablespoon of hemp seeds
- a dash of cinnamon powder
- Preheat the oven to 400°F (200°C) and prepare a baking dish greased with coconut oil.
- Wash and cut the butternut squash in half. Use a spoon to remove the seeds and pulp from the middle. Peel the skin off only on one side of the squash.
- Dice the squash into small cubes, about 1 inch in length.
- Wash, rinse, and dry the brussels sprouts. Cut them in half or even quarters, depending on their size.
- In a large mixing bowl, combine the cubed butternut squash, brussels sprouts, and cranberries.
- Add the maple syrup and coconut oil. Toss the vegetables to coat them well.
- Transfer the vegetables to the prepared baking dish and bake for about 30 to 40 minutes, stirring every 10 minutes to make sure they bake evenly.
- Sprinkle hemp seeds and a dash of cinnamon over and serve warm!