Spelt Stuffed Butternut Squash
Spelt Stuffed Butternut Squash - Autumn clean eating
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
Spelt is a great source of tryptophan, a vital amino acid that can be converted into serotonin - the good mood hormone - if it is consumed in sufficient quantities.
If you are in a hurry, you can use Hokkaido squash instead of butternut squash, because it has a shorter cooking time. In this also choose quick cooking spelt, because it only needs about 20 minutes.
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 13.3 g | (44 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 412 μg | (687 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,150 mg | (29 %) | ||
| Calcium | 236 mg | (24 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 63 μg | (32 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 32 ozs small Butternut squash (4 small butternut squash)
- 3 Tbsps olive oil
- 2 Tbsps Maple syrup
- 2 Tbsps lemon juice
- Iodized salt (With fluoride)
- peppers
- 9 ozs Spelt grain
- 3 ½ ozs Kale (frozen; thawed)
- 2 shallots
- 2 garlic cloves
- 2 sprigs thyme
- 1 ¾ ozs unfiltered Apple juice
- 1 tsp sharp Mustard
- 3 ½ ozs Feta
Preparation steps
Line a baking tray with baking paper. Wash pumpkins, cut in half lengthwise, remove seeds and fibers, and cut the flesh crosswise. Place the pumpkin halves on the baking tray with the cut surfaces facing upwards and brush with 2 tablespoons of oil, drizzle with maple syrup and lemon juice, and season with salt and pepper. Bake pumpkin in preheated oven at 200 °C / 400 °F for 40 minutes until soft.
Meanwhile, cook spelt grains according to package directions in twice the amount of boiling salted water for 30-40 minutes over low heat. Then drain and leave to drain.
Meanwhile, cut kale into strips if needed. Peel shallots and garlic and finely dice both. Wash thyme, shake dry and pluck off leaves.
Heat remaining oil in a pan and sauté shallots and garlic for 4 minutes. Sauté the kale for 4 minutes. Add apple juice, mix in spelt and thyme and season with mustard, salt and pepper. Fill kale and spelt mixture into the pumpkins and crumble feta on top and serve.
