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Roasted winter squash | Diabetes recipe

Roasted winter squash | Diabetes dessert recipe

Some foods don't need a lot of help to taste good and satisfy your appetite. Squash is one of these foods! A hearty side dish or precursor to a soup, roasted winter squash is a delicious and versatile fixture in the diets of people with diabetes.

Though technically classified as fruits, acorn squash and butternut squash are considered starchy vegetables that can serve as healthy replacements for russet potatoes. They also have less sugar than sweet potatoes. When it comes to acorn or butternut: why not have both? This hearty roasted squash recipe mixes both acorn and butternut varieties into a simple and easy plate that's perfect for people with diabetes.

Why this is a great side dish for people with diabetes

Anyone who has peeled or chopped a squash knows it to be a hard, dense food packed with fiber! (Pro tip: consider buying these vegetables pre-cut to save time.) Among the many health benefits of fiber is its ability to slow the absorption of other digestible carbs, which can reduce the post-meal sugar spike. People with diabetes who eat a high-fiber diet tend to experience improved blood sugar levels.

Squash is also rich in healing antioxidants and Vitamin A — which can improve insulin production — and Vitamin C, which has been shown to reduce blood glucose in people with type 2 diabetes. Healthy winter squash recipes are great additions to a vegetarian diet that bring crucial vitamins and minerals to your dinner plate.

With just three ingredients and a bit of salt and pepper, this healthy winter squash recipe lets the delicious side dish speak for itself. If you end up with leftovers, blending with some hot chicken stock can take this recipe from vegetarian side dish to the star of the plate: squash soup!

Ingredients (6 servings):

  • 1 acorn squash, peeled and seeded
  • 1 small (2 lbs) butternut squash, peeled and seeded
  • 3 tbsp olive oil
  • ½ tsp kosher salt
  • ½ tsp freshly ground pepper

Nutritional values per serving:

Calories 152
Protein 2 g
Fat 7 g
Carbohydrates 24 g
Fiber 4 g
Sodium 202 mg

How to make it:

  1. Preheat the oven to 425° F.
  2. Cut the acorn and butternut squash into 1 to 1¼ - inch cubes. They will shrink while baking, so don't cut them too small.
  3. Place the squash in single layers on two baking sheets. Drizzle with olive oil, salt and pepper. Toss well.
  4. Bake for 25 to 35 minutes, until tender, turning once.

Variation:

Leftover squash can be pureed in a blender with hot chicken stock for a quick and delicious soup.

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