Healthy Gourmet Kitchen

Spelt Stuffed Butternut Squash

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Average: 5 (4 votes)
(4 votes)
Spelt Stuffed Butternut Squash

Spelt Stuffed Butternut Squash - Autumn clean eating

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
475
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie475 kcal(23 %)
Protein19 g(19 %)
Fat15 g(13 %)
Carbohydrates57 g(38 %)
Sugar added6 g(24 %)
Roughage13.3 g(44 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin K412 μg(687 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.5 mg(36 %)
Folate128 μg(43 %)
Pantothenic acid1.6 mg(27 %)
Biotin4.5 μg(10 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C39 mg(41 %)
Potassium1,150 mg(29 %)
Calcium236 mg(24 %)
Magnesium123 mg(41 %)
Iron5.8 mg(39 %)
Iodine63 μg(32 %)
Zinc3.5 mg(44 %)
Saturated fatty acids5.4 g
Uric acid202 mg
Cholesterol17 mg
Complete sugar17 g

Ingredients

for
4
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
How healthy are the main ingredients?
Butternut squashFetaApple juiceolive oilMaple syrupkale

Preparation steps

1.

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.

2.

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.

3.

Meanwhile, cut kale into strips if needed. Peel shallots and garlic and finely dice both. Wash thyme, shake dry and pluck off leaves.

4.

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.