Posts Tagged ‘butternut squash’

Nutty Pumpkin and Tofu Coconut Curry

Friday, January 1st, 2016

nutty pumpkin and tofu coconut curry

The pumpkin in this recipe is butternut squash in America and butternut pumpkin in Australia. No matter what you call it this vegan dish explodes with flavor in your mouth.


1 tsp ground cinnamon

1 onion, diced

3/4 cup roasted cashews, finely chopped

2 cloves garlic, crushed

1/2 cup coconut milk

13-1/4 oz tofu, cut into small cubes

2 cups butternut pumpkin, cooked and diced

1 ginger, pieces, about 2 in. long, grated

1/2 tsp nutmeg

2-2/3 tbsp oil

2-2/3 tbsp curry paste


Heat oil in a large frying pan or wok over medium heat. Add garlic, ginger, onion, curry paste, and spices; cook for 2-3 minutes, or until fragrant. Add tofu and cook for 3-5 minutes, until slightly crisp. Add pumpkin, cashews, and coconut milk; continue to cook for 2 minutes, or until heated through.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 490; % Calories From Fat 68%; Total Fat 37g; Saturated Fats 11g; Mono-unsaturated Fats 16g; Poly-unsaturated Fats 7.9g; Cholesterol 0mg; Sodium 74mg; Total Carbohydrates 27g; Dietary Fiber 5.2g; Sugar 4.2g; Protein 21g.

More Information:


Thiamin B1 0.3 mg
Vitamin A 8000 IU
Vitamin K 16 mcg
Vitamin E 2.6 mg
Pantothenic Acid 0.84 mg
Vitamin B6 0.33 mg
Riboflavin B2 0.17 mg
Choline 21 mg
Vitamin D 0 IU
Vitamin B12 0.0047 mcg
Vitamin C 18 mg
Niacin B3 1.9 mg


Sodium 74 mg
Zinc 3.4 mg
Copper 1.1 mg
Calcium 710 mg
Iron 5.9 mg
Manganese 1.9 mg
Magnesium 170 mg
Phosphorus 380 mg
Fluoride 0 mcg
Potassium 760 mg
Selenium 20 mcg

Ginger-Orange Squash

Tuesday, March 1st, 2011

A delicious blend of flavors makes this squash dish one you will make over and over. It is low cholesterol and low sodium. If you use margarine instead of butter it is no cholesterol and vegan.


1/4 tsp ground ginger

2 lb butternut squash, peeled, seeded and cut into 1 in. pieces

2 tbsp frozen orange juice concentrate

2 tbsp brown sugar

1 tbsp unsalted butter or margarine


Preheat oven to 400?F. Combine all ingredients in a buttered baking dish. Cover with foil and bake 45 minutes, or until squash is tender. Transfer to a bowl, season with salt and pepper to taste and mash. Microwave method: Puncture squash several times with a knife or fork and place on a microwave safe plate. Cook on high 5 minutes. Cut into quarters and remove seeds and pulp. Return to plate, cut side down, and cover with waxed paper.
Microwave on high 7 minutes. Turn over and microwave on high 6-8 minutes or until soft. Scoop out squash and place in a bowl. Add remaining ingredients and mix well.

Serves 4

Nutrition Facts

Nutrition Facts (per serving): Calories 190; % Calories From Fat 14.7%; Total Fat 3.1g; Saturated Fats 1.9g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.2g; Cholesterol 7.6mg; Sodium 6.5mg; Total Carbohydrates 41g; Dietary Fiber 3g; Sugar 14g; Protein 4.2g.

More Information:


Thiamin B1 0.23 mg
Vitamin K 3.5 mcg
Vitamin A 11000 IU
Vitamin E 4.4 mg
Pantothenic Acid 0.56 mg
Vitamin B6 0.27 mg
Riboflavin B2 0.14 mg
Choline 2.6 mg
Vitamin D 0 IU
Vitamin B12 0.006 mcg
Vitamin C 26 mg
Niacin B3 1.8 mg


Sodium 6.5 mg
Zinc 0.41 mg
Copper 0.13 mg
Calcium 73 mg
Iron 2.1 mg
Manganese 0.6 mg
Magnesium 35 mg
Phosphorus 56 mg
Potassium 550 mg
Fluoride 1.9 mcg
Selenium 1.8 mcg.

Butternut Squash Stew

Saturday, January 1st, 2011

Another butternut squash recipe that is low in calories, fat, sodium and cholesterol.


2 tsp cumin seed

1 tbsp unsalted butter

1 tsp ginger, grated

2 tbsp cilantro, or parsley, chopped

1 lb butternut squash, peeled, seeded and cubed

1 celery stalk, thinly sliced

1 onion, coarsely chopped

1 can (15 oz) white kidney beans, drained

1 carrot, peeled and thinly sliced

3 cloves garlic, crushed


Place squash in a steamer basket over boiling water. Cover saucepan and steam 10-12 minutes or until tender. Drain, reserving liquid, and set aside. Melt butter in a heavy nonstick skillet over medium heat. Add onion, carrot, celery and garlic. Cover skillet and cook 10 minutes, stirring occasionally, until onion is tender. Stir in squash, remaining ingredients and salt to taste. Simmer 5-10 minutes, adding enough reserved liquid
to keep mixture from drying out.

Serves 4:

Nutrition Facts

Nutrition (per serving): Calories 200; % Calories From Fat 18%; Total Fat 4g; Saturated Fats 2g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 0.5g; Cholesterol 7.6mg; Sodium 340mg; Total Carbohydrates 37g; Dietary Fiber 8.1g; Sugar 7g; Protein 8.4g.

Baked Squash with Apple

Monday, November 1st, 2010

Fall means harvest and harvest means the fruit of the vine. In this case butternut squash is paired with apple. This dish is low in calories, fat, sodium, and cholesterol.


2 tsp unsalted butter or margarine, melted

1 lb butternut squash, peeled and cut into 1 in. cubes

1 Jonathan or Macintosh apple, peeled, cored and chopped

2 tbsp brown sugar


Place squash in a steamer basket over boiling water. Cover saucepan and steam 12 to 15 minutes or until tender. Remove from steamer basket and set aside. Combine apples and brown sugar in a heavy saucepan over medium heat. Cook 12 minutes, stirring frequently, until juice has evaporated. Add apples to squash. Stir in melted butter and salt to taste and toss. Transfer mixture to a buttered shallow baking dish. Bake 10 minutes or until

Serves: 4

Nutrition Facts:

Nutrition (per serving): Calories 120; % Calories From Fat 15.8%; Total Fat 2.1g; Saturated Fats 1.2g; Mono-unsaturated Fats 0.5g; Poly-unsaturated Fats 0.1g; Cholesterol 5.1mg; Sodium 3.8mg; Total Carbohydrates 26g; Dietary Fiber 2g; Sugar 12g; Protein 2.1g.

More Information:


Thiamin B1 0.11 mg

Vitamin K 2 mcg

Vitamin A 5500 IU

Vitamin E 2.2 mg

Pantothenic Acid 0.29 mg

Vitamin B6 0.14 mg

Riboflavin B2 0.079 mg

Choline 1.9 mg

Vitamin D 0 IU

Vitamin B12 0.004 mcg

Vitamin C 8.6 mg

Niacin B3 0.88 mg


Sodium 3.8 mg

Zinc 0.22 mg

Copper 0.073 mg

Calcium 39 mg

Iron 1.1 mg

Manganese 0.3 mg

Magnesium 18 mg

Phosphorus 30 mg

Fluoride 0.066 mcg

Potassium 280 mg

Selenium 0.87 mcg.