Ingredients: (serves 4)
1 Large Butternut (1.2KG) diced with skin on.
1/2 Small Lemon
2 Garlic Cloves
1 Inch fresh ginger
1 Tbs Organic coconut Oil (or any other oil you may have)
1 x Tin Organic coconut milk - we like Biona organic as it contains 50% organic coconut and water
Dried Pumpkin leaves (optional)
Handful of watercress
Drizzle of The African Chef - Fire Water
I just love the squashes, they are so versatile, easy to grow, have a wonderful flavour can be made into so many healthy dishes and have a long shelf life, so can be stored for a few months before being eaten. This recipe is healthy, delicious, rich, creamy and 100% Vegan !
Method and Cooking time (35 - 45 mins)
Wash and slice the butternut in half lengthways and scoop out the seeds using a spoon. Chop the butternut into large cubes (approx 1 - 2 inches). Lightly grease a baking tray with coconut oil. Slice the lemon into rings, peel the garlic and leave the cloves whole. Slice the ginger and add all the ingredients to the baking tray. Season with salt and pepper and roast in the oven for around 30-40 minutes until cooked.
Next add roasted butternut to a large sauce pan on a very low heat with the coconut milk, dried pumpkin leaves and blend until smooth. If the mixture is a little thick add a little warm water until you get a lovely smooth texture, finally add the watercress and blend again and serve.
Did you know.....
Garnish with a little watercress and drizzle with firewater.
Butternut squash is one of the most nutritious and healthiest vegetables you can eat, packed full of a rich array of vitamins, minerals, antioxidants as well as significant amounts of digestive fibre. Not only does it taste delicious, it is also low in calories.
- Loaded with antioxidant carotenoids to protect your body’s cells from damaging free radicals.
- Great source of powerful antioxidants known as zeaxanthin and lutein, which are especially good for protecting your vision.
- High levels of vitamin C, as well as some vitamin E and vitamin K. They also contain most of the B vitamins, including thiamine, riboflavin, niacin, folate, pantothenic acid and pyridoxine.
- A good source of important minerals as well, especially magnesium, manganese, iron, copper, potassium, calcium, phosphorus and zinc.
- One of the healthiest vegetables for losing weight with its low calories and high levels of dietary fibre. With 6 grams of primarily insoluble fibre in a cup of steamed squash and eating them is known to be especially beneficial for relieving digestive problems such as constipation. (Source; healthiestfoods.co.uk)
We use butter squashes that are Grown with Love by Barfoots in the UK and Senegal. Click link to find out more .
Food for thought
The nutrition in butternut squash makes it a far more healthy food than potatoes in just about every way. Roasted, steamed or mashed, they make a great tasting replacement so why not give them a try!
Coconut oil is one of the few foods that can be classified as a “superfood.” With a unique combination of fatty acids, it can have profound positive effects on health. This includes fat loss, better brain function and various other amazing benefits. (Source; authoritynutrition.com)
- Coconut Oil Contains a Unique Combination of Fatty Acids With Powerful Medicinal Properties
- Populations That Eat Alot of Coconut Are Among The Healthiest People on The Planet
- Coconut Oil Can Increase Your Energy Expenditure, Helping You Burn More Fat
- The Lauric Acid in Coconut Oil Can Kill Bacteria, Viruses and Fungi, Helping to Stave Off Infections
- Coconut Oil Can Kill Your Hunger, Making You Eat Less Without Even Trying
- The Fatty Acids in Coconut Oil Are Turned into Ketones, Which Can Reduce Seizures
- Coconut Oil Can Improve Blood Cholesterol Levels and May Lower Your Risk of Heart Disease
- Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen
- The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimer’s Patients
- Coconut Oil Can Help You Lose Fat, Especially The Dangerous Fat in Your Abdominal Cavity
© Malcolm Riley