Butternut Squash Crumble: Cook&Glow
It’s the butternut season ! yeahhhh…. feel my enthusiasm behind your screen :-) I love it so much, and today you’ll discover it’s definitely not limited only to your savory preparations.
This is a sweet butternut recipe and later on in November I’ll prepare one of my favorite breakfast- energy bombs of the moment (including the superlicious chia seed…).
The deep yellow butternut squash is a very healthy vegetable to include in your winter preparations; it’s packed with essential vitamins and antioxidants and it’s a rich source of dietary fiber. Thanks to it’s high content of vitamin A it’s great to support beautiful skin and healthy eyes. Butternut squash is also very rich in B-vitamins like floats, riboflavin, niacin, vitamin B-6, thiamin and pantothenic acid which are important to maintain our energy levels throughout the day and promote e.g. beautiful skin, hair and nails. And don’t throw away the seeds! They are real powerhouses full of protein, minerals, vitamins, dietary fiber and mono-unsaturated fatty acids, as well as the essential amino acid tryptophan, which turns into serotonin and is crucial to regulate your mood, sleep… amazing brain chemistry!
Anyways, don’t limit your culinary experiences with butternut squash only to stews and soups .. try it our in your sweet preparations like pies and muffins, in smoothies, and get that extra veggie portion to up your daily quota!
Lately I’ve switched most of my natural sweeteners for coconut sugar.. the glycemic index is much lower than most sweeteners and it’s delicious! Love discovering new healthy foods and ways of eating- and instead of obsessively avoiding any kind of sugar just approach sweet eating in a better way… I’ll explain why I like coconut sugar so much: Coconut sugar still contains valuable nutrients such as the minerals zinc, iron, calcium, potassium as well as antioxidants, polyphenols so is not an “empty calorie” as refined sugar is e.g. It has a lower glycemic index – which means the impact on your blood sugar is less dramatic compared to other kind of sweeteners. Additionally, it includes a lot less fructose than other sweeteners, known to quickly turn to fat in the body. This is an issue with the beloved agave syrup as it’s low on the glycemic index scale BUT contains a very high percentage of fructose… Meaning glycemic index isn’t the only indicator to look for! So go easy on the agave if that’s suddenly become your new obsession.
Something not to ignore is also the impact of the coconut sugar production on the environment which is by far more sustainable and respectful of the earth than e.g. cane sugar production; it was even named the most sustainable sweetener in the world last year, by The United Nations’ Food and Agriculture organization.The wholewheat flour can easily be switched to a regular rice flour, or also a regular wheat flour if you don’t mind the gluten. Both options will make the crumbles “lighter” and sweeter, but contain less nutrients. Make this crumble on a rainy, cold day, light some candles, serve with your favorite tea, and share it with your friends and family- these moments make us long for dark winter days right?
Butternut crumble with walnuts
1 medium sized butternut squash
about 5 big tbsp coconut oil + extra for the baking tin
1,5 dl wholewheat rice flour (or regular white rice flour)
1 dl oats (gluten-free or regular)
1 tsp pure vanilla powder
1/2 dl coconut sugar
2 handfuls crushed walnuts
optional: 1-2 tbsp coconut sugar for extra sweetness directly on the butternut layer
-Preheat the oven to 180°C
-Peel and chop the butternut into small cubes (remove the seeds), then steam for about 10-15 minutes until almost completely soft
-In a bowl, mix together flour, oats, vanilla powder, coconut sugar, and crushed walnuts (no need to make a flour just crush to make small pieces). Then add the coconut oil and blend with your fingers to make crumbles. Add a little more oil if it’s not sticking together enough.
– Add 2-3 tbsp of coconut oil to a round baking tin, about 17 cm in diameter, and spread out the heated butternut cubes evenly (it should completely cover the tin).
-Pour the crumbles evenly over the butternut and heat in the middle of the oven for about 40 min. It’s ready when the butternut is soft and the crumbles turn golden and crispy!
Serve plain or with a good quality vanilla sauce, vanilla yogurt or vegan ice cream.
Nadine Andreewitch is a Swedish transplant in Paris. She captures both physical and sensual beauty/pleasures of food in an intelligent, creative way. Her eye comes from having worked in the fashion industry, though her latest influences come from her recent certification as a yoga teacher.
“To create more awareness in regards to how we can eat and pamper ourselves in a healthier and more responsible way. Simply learn to choose better. It’s also about showing you how to prepare delicious, easily prepared meals that are good for your bodies and respectful of the environment, without feeling that you are missing out.” -Nadine
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