BUTTERNUT SQUASH AND CAULIFLOWER MEDLEY
- 3 cups peeled 1-inch/ 2.5 cm cubes butternut squash.
- 1 head cauliflower, cut into florets.
- 2 cloves garlic
- 1 tablespoon reduced fat milk
- 1/2 teaspoon onion powder
- 1/4 teaspoon dried thyme
- 1/8 teaspoon ginger
- 1/8 teaspoon black pepper
- 1 tablespoon olive oil
- 1 tablespoon reduced-fat Parmesan cheese.
- In a large pot, add 1 inch/ 2.5 cm of water. Place a steamer basket in pot.
- Place squash, cauliflower, and garlic in steamer basket and bring to a boil over high heat; cover and cook 15 to 20 minutes, or until fork tender. Drain and place in a large bowl.
- Add remaining ingredients except Parmesan cheese and beat with an electric mixer until smooth.
- Preheat oven to grill. Coat a casserole dish with cooking spray.
- Place vegetable mixture in casserole dish, sprinkle with Parmesan cheese, and grill 5 to 6 minutes, or until lightly browned.
Servings Per Recipe: 10
Amount Per Serving % Daily Value *
Calories from Fat 5.0
Total Fat 0.6 g 1 %
Saturated Fat 0.1 g 1 %
Trans Fat 0.0 g 0 %
Protein1.8 g 4 %
Amount Per Serving% Daily Value *
Cholesterol 0.2 mg 0 %
Sodium 66 mg 3 %
Total Carbohydrates 8.4 g 3 %
Dietary Fiber 2.0 g 8 %
Sugars 2.1 g 0 %
* Percent Daily Values are based on a 2,000 calorie diet.
CHEESY STUFFED SPAGHETTI SQUASH
- 1 (2 1/2 to 3 pound/ 1.3 kg) spaghetti squash, cut in half lengthwise and seeds removed
- 3 tablespoons water, divided
- 1 (5 ounce/ 140 g) package baby spinach, fresh if possible
- 1 (10 ounce/ 280 g) package frozen artichoke hearts, thawed and chopped
- ounces reduced-fat cream cheese, cubed and softened
- ½ cup grated Parmesan cheese, divided
- ¼ teaspoon ginger
- ¼ teaspoon ground pepper
- Crushed red pepper & chopped fresh basil for garnish
- Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400 degrees F/ 200 degrees C until tender, 40 to 50 minutes.)
- Meanwhile, combine spinach and the remaining 1 tablespoon water in a large stoneware fry pan over medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a large bowl.
- Position rack in upper third of oven.
- Use a fork to scrape the squash from the shells into the bowl. Place the shells on a baking sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, ginger and pepper into the squash mixture. Divide it between the squash shells and top with the remaining 1/4 cup Parmesan. Cook until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired
Serving Size: 1 1/4 cups
223 calories; 10.9 g total fat; 5.7 g saturated fat; 28 mg cholesterol; 528 mg sodium. 481 mg potassium; 23.3 g carbohydrates; 8.6 g fiber; 7 g sugar; 10.2 g protein; 3156 IU vitamin a iu; 15 mg vitamin c; 136 mcg folate; 281 mg calcium; 2 mg iron; 82 mg magnesium;
1 1/2 vegetable, 1 fat, 1 starch, 1/2 high-fat protein
SPAGHETTI SQUASH LASAGNA
- 2 cups marinara sauce, find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/
- 3 cups cooked roasted spaghetti squash
- 1 cup part skim ricotta
- 8 tsp parmesan cheese
- 6 oz part skim shredded mozzarella.
- Preheat oven to 375°F/180°C.
- In four individual small oven safe baking dishes, ladle 1/4 cup quick marinara sauce on the bottom of each dish.
- Top each with 3/4 cup of cooked spaghetti squash and spread evenly.
- Top each with 1/4 cup ricotta. Sprinkle 1 teaspoon of grated parmesan cheese and some mozzarella on each.
- Add the remaining sauce, parmesan and mozzarella cheese.
- Cover with foil and bake for 15 – 20 minutes, or until the cheese is melted and the edges begin to bubble; uncover and cook an additional 5 minutes.
Yield: 4 servings, Serving Size: 1 lasagna
Amount Per Serving:
Freestyle Points: 9
Points +: 7
Calories: 291 calories
Total Fat: 13.5g
Saturated Fat: g
BUTTERNUT SQUASH AND SPINACH LASAGNA
- 2 teaspoons olive oil
- 1 1/2 cups vertically sliced red onion
- 1 1/2 tablespoons sliced garlic
- 1 (6-oz./170 gms) pkg. baby spinach
- 3/4 cup plain 0% fat-free natural Greek yogurt
- 1/3 cup 1% low-fat milk
- 3 ounces 850 gms. sliced low fat provolone cheese, torn into small pieces
- 1 1/2 tablespoons all-purpose flour (or your favourite diabetic flour)
- 1 teaspoon ginger
- 2 large eggs
- 1 (20-oz./ 570gms) butternut squash
- Olive oil cooking spray
- 1 cup part-skim ricotta cheese
- Gruyre cheese, grated (1/3 cup)
- Preheat oven to 350°F/180°C. Heat oil in a large stoneware fry pan over medium-high. Add onion and garlic; sauté 4 minutes. Add spinach; sauté until wilted. Remove from heat. Place yogurt, milk, and provolone cheese in a blender; blend 20 seconds.
- Peel neck of the squash. Cut neck from bulb. Cut neck into 24 thin slices using a knife or mandoline. (Use bulb for more slices if needed.)
- Place squash slices in an square microwave-safe glass baking dish; cover with plastic wrap. Microwave until squash slices are almost tender, about 4 minutes. Remove squash from dish. Coat dish with cooking spray; spread 1/2 cup yogurt mixture in bottom of dish.
- Sprinkle one-third of squash over yogurt mixture. Top with one-third of ricotta cheese, one-third of spinach mixture, and one-third of remaining yogurt mixture. Repeat procedure twice, ending with yogurt mixture.
- Sprinkle with Gruyère. Cover dish with foil; bake at 350°F/180°C. for 50 minutes. Remove from oven. Remove foil from dish; cook 4 minutes or until lightly browned. Remove from oven; loosely cover and let stand 20 minutes. Cut into 6 rectangles.
Added sugars 0g
Calcium 43% DV
Potassium 9% DV
CHICKPEA, PUMPKIN ANS BABY SPINACH CURRY
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, crushed
- 1 teaspoon chilli powder
- 1 teaspoon ground coriander
- 2 teaspoons ground cumin
- 500 g (17½ oz) plain no added salt tomato pasta sauce
- 1½ cups cooked chickpeas (garbanzos)
- 320 g (11 oz) peeled pumpkin (butternut squash), chopped into small pieces
- 120 g (4 oz) baby spinach leaves
- 2 teaspoons freshly chopped coriander (cilantro)
- Heat oil in a large saucepan and sauté onion for about 5 minutes until soft. Stir in garlic and cook for 30 seconds.
- Mix in chilli powder, coriander, cumin, tomato pasta sauce and ½ cup of water. Stir well.
- Add chickpeas and pumpkin pieces and bring to boil.
- Reduce heat and simmer for around 15 minutes or until pumpkin is tender.
- Stir through baby spinach leaves until they start to wilt, followed by coriander, and serve immediately.
– One 400 g (14 oz) can of chickpeas supplies around 1½ cups when drained. If using this, rinse chickpeas well.
– If you find this curry a little hot, try some plain dairy or soy yoghurt on the side.
Energy 1203 kJ (287 Cal); protein 9 g; fat 13 g; saturated fat 2 g; cholesterol 0 mg; carbohydrate 29 g; sugars 15 g; fibre 10 g; calcium 118 mg; iron 4.1 mg; sodium 639 mg
TEX MEX SPAGHETTI SQUASH
- 1 spaghetti squash
- 2 tablespoons of olive oil divided
- Ginger and ground black pepper
- 1/2 of one yellow onion diced
- 1 jalapeno minced
- 1 bell pepper diced
- 1/2 cup of black olives sliced
- 1 teaspoon of garlic powder
- 1 teaspoon of chili powder
- 1/2 teaspoon of onion powder
- 1/2 teaspoon of cumin
- 1/2 teaspoon of smoked paprika
- 1 tablespoons of tomato sauce
- 1 small can of black beans or kidney beans drained and rinsed or dried soaked overnight drained and rinsed and cooked.
- 1/2 cup pepper jack mozzarella, or cheddar cheese, shredded
- 2 tablespoons of sliced scallions for garnish
- 2 tablespoons of plain Greek yogurt for garnish
- Pre-heat the oven to 375° F/190° C.
- Carefully slice the spaghetti squash in half. First slice off the end with the stem, because it makes it easier to slice through.
- Drizzle 1/2 tablespoon of olive oil on each halve.
- Sprinkle with ginger and ground black pepper.
- Bake in the oven for 30 minutes.
- While the squash bakes, heat 1 tablespoon of olive oil in a stoneware fry pan over medium heat.
- Add the onion, jalapeño, and bell pepper.
- Simmer until the onions are translucent, stirring often, approx. 5 minutes.
- Add the beans and the olives.
- Add all of the spices and stir until everything is evenly coated.
- Add the tomato sauce, mix, and bring the heat to low. Let it simmer until the squash has finished baking.
- Once the squash is ready, remove from the oven and allow to cool enough to handle.
- Drag a fork across the inner flesh of the squash to string it. Do this until you’re close to the outer skin of the squash – but definitely leave some room in between.
- Empty the spaghetti squash into the fry pan and mix thoroughly.
- Carefully spoon the spaghetti squash mixture back into the squash halves, or “boats” as everyone likes to call them.
- Sprinkle the shredded cheese on the tops of the boats evenly and put back in the oven for approx. 8 – 10 minutes or until the cheese fully melts.
- Top with a dollop of plain Greek yogurt and garnish with sliced scallions before serving.
STUFFED SPAGHETTI SQUASH LASAGNE BOWLS
For the roasted spaghetti squash:
2 small spaghetti squash, cut in half and seeded
1 tablespoon olive oil
ginger and pepper to taste
For the lasagne meat sauce:
½ homemade lean mince any meat
1 tablespoon Olive oil
1 onion, diced
2 cloves garlic, chopped
1/2 teaspoon red pepper flakes
1/2 teaspoon fennel seeds, crushed
1 cup fresh crushed tomatoes
1 tablespoon tomato paste (optional)
1 teaspoon Italian seasoning or oregano
1 bay leaf
1/2 teaspoon paprika
1 tablespoon balsamic vinegar
ginger and pepper to taste
1 tablespoon basil, chopped
For the lasagne stuffed spaghetti squash:
1 cup low fat cottage cheese or ricotta
1 tablespoon basil, chopped
1 cup partially skim mozzarella, shredded
For the roasted spaghetti squash:
- Brush the inner flesh of the spaghetti squash with olive oil, season with ginger and pepper and roast, skin side up, in a preheated 400F/200C oven until tender, about 30 minutes.
- Meanwhile, cook the mince, about 8-10 minutes, and set aside.
- Heat the oil in a large pan over medium heat, add the onion and cook until tender, about 5-7 minutes.
- Add the garlic, red pepper flakes, and fennel and cook until fragrant, about a minute.
- Add the mince, tomatoes, tomato paste, Italian seasoning, bay leaf, paprika, balsamic vinegar, ginger and pepper, bring to a boil, reduce the heat and simmer until the spaghetti squash is cooked and then mix in the basil and remove from heat.
- Fluff up some of the inside of each spaghetti squash half, divide the mixture of the cottage cheese and basil between them followed by the sauce and the cheese.
- Heat in the oven until the cheese has melted and turned a light golden brown, about 2-3 minutes.
For the lasagnE meat sauce:
For the lasagnE stuffed spaghetti squash:
Nutrition Facts: Calories 513, Fat 25g (Saturated 7g, Trans 0), Cholesterol 138mg, Sodium 761mg, Carbs 26g (Fiber 4g, Sugars 8g), Protein 50g
SQUASH, BUTTER BEAN, KALE AND ROSEMARY STEW
- 4 tbsp. olive oil
- 8 garlic cloves, peeled and quartered
- 2 large leeks, green and white parts, washed and sliced
- 1 red chilli, sliced
- 1 small butternut squash (about 500g), peeled and cubed
- 2 sage leaves, chopped
- 2 sprigs of rosemary, leaves picked and chopped
- 3 sprigs of thyme, leaves picked and chopped
- 1 litre water
- 2 cups of butter bean soaked overnight, drained and rinsed
- 100g kale, sliced
- Grated parmesan, to serve
- Heat the oil in a medium-size pan over a medium heat and sautÃ© the garlic for 2 minutes, then add the leeks, turn down the heat a bit and slowly sweat them for 5 minutes. Add the chilli to the pan and cook for a further minute.
- Add the squash, sage, rosemary and thyme to the pan and cook for 2 minutes, then add the stock. Turn up the heat and bring to the boil. Once boiling, lower the heat again and simmer slowly for 20 minutes.
- Blitz one tin of butter beans in a blender, then add to the stock, along with one tin of whole beans. Season to taste and continue cooking for a further 15 minutes. Add the kale and cook for a further 5 minutes or until the leaves begin to wilt. Remove from the heat.
- Serve with a drizzle of oil and scatter with a little grated parmesan.
STUFFED BUTTERNUT PUMPKIN
Makes: 2 servings, 1/2 stuffed squash each
Serving Size: 1/2 stuffed squash
Active Time: 40 minutes
Total Time: 40 minutes
1 small butternut squash , halved and seeded
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon ginger, divided
1/2 cup water
1/2 small onion, chopped
4 ounces lean lean beef or other lean meat roughly chopped
1 tablespoon chili powder
1/4 cup nonfat or low-fat plain yogurt
2 teaspoons soaked or fresh beans
- Preheat oven to 180 C
2. Brush the cut sides of the squash with 1 teaspoon oil and sprinkle with 1/8 teaspoon ginger. Place face down in a small baking pan. Bake until tender and browned on the edges, 25 to 30 minutes.
3. Meanwhile, place beans and water in a small saucepan and bring to the boil. Reduce heat to a simmer, cover and cook until tender and most of the liquid has been absorbed, 3 to 5 minutes. Drain well.
4. Meanwhile heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add onion and cook, stirring, until beginning to brown, 3 to 5 minutes. Add beef, chili powder and the remaining 1/8 teaspoon ginger; cook, stirring and breaking up chunks with a spoon, until the meat is cooked through, 3 to 5 minutes. Stir in the beans and cook for 1 minute. Remove from heat and stir in yogurt.
5. Spoon about 3/4 cup filling into each squash half. Serve sprinkled with basil.
Spaghetti Squash and Tomato.
Total Time: 70 minutes
- Spaghetti Squash
- ½ KgGrass fed Beef chopped roughly (Any lean meat will do including game.)
- 1 small yellow onion, diced
- 2 garlic cloves, minced
- 1 tspginger
- ½ tspBlack Pepper
- 1 cup of fresh organic chopped tomatoes
- 140 g Tomato Paste (I use Leggo’s No Added Salt)
- 1 tspBasil
- ½ tspOregano
- 1 cup of chopped mushrooms
- Half the spaghetti squash and scrape out any seeds and place in a oven for 30-40 minutes at 160 degrees C. Prepare sauce while waiting.
- When cooked scrape out spaghetti strands into a bowl. Add 2 cups of Red sauce and place on the top of the stove over low heat.
- Meanwhile in a separate heated pan coated with an olive oil spray brown the onions. Add the crushed tomatoes, tomato paste, basil, oregano, mushrooms and meat. Cover with water and simmer on heat until the meat is cooked.
- Serve, (I like to mix everything together.)
- 1 whole Spaghetti Squash
- Preheat oven to180 C
- With a fork, poke holes into spaghetti squash so that it does not burst while baking.
- Bake squash for 35 minutes or until soft.
- Allow to cool until cool enough to handle.
- Cut squash into lengthwise halves and clear out seeds.
- With a fork, remove squash meat from rind and place into medium bowl.
- Discard rind.
- Serve with your favourite marinara sauce, adding basil, garlic powder, or pepper to taste.
- 31 Calories
- .6g Fat
- 17mg Sodium
- 109mg Potassium
- 7g Carbohydrate
- 5g Fibre
- 8g Sugar
- .6g Protein
Pumpkin, Chickpea and Quinoa Salad
800 g butternut pumpkin, cut into 2cm cubes
1 medium eggplant, cut into 3cm cubes
2 red capsicums, cut into 3cm cubes
4 tsp olive oil
1 red onion, sliced thickly
2 garlic cloves, crushed
2 tsp ground cumin
1 tsp ground coriander
400 g tin of chickpeas, rinsed and drained
1 cup of fresh coriander leaves
2 cups of baby spinach leaves
Juice of 1 lemon
¾ cup of quinoa
Preheat oven to 180ºC.
Bake pumpkin for 25 minutes or until tender.
Add capsicum and eggplant and roast for 20 minutes or until all vegetables are tender.
Prepare quinoa or barley while vegetables are roasting.
Heat oil in a non-stick pan over medium heat.
Add onion, garlic, cumin and ground coriander and cook for ~3 minutes or until onion is soft.
Add vegetables and chickpeas and toss to coat. Set aside.
Add coriander, lemon juice, baby spinach and quinoa
Serve warm or cold
Quinoa – Place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until water has absorbed. Drain. Rinse. Transfer to a large bowl.
Tip – Quinoa can be found in supermarkets in your health food isle.. Try using pearl barley or brown rice as a substitute for quinoa if desired.
Energy 1167 kJ / 277 cal
Cholesterol 38 g
Fat 8 g
Saturated 0.7 g
Fibre 11 g
Sodium 184 mg
Barbecued Pumpkin Houmous
Preparation time – 15 minutes
Cooking time – 20 minutes
1 butternut squash, barbecued or roasted (any pumpkin will do)
2 tbsp of tahini
juice of one lemon
1 tsp cumin
½ tsp smoked paprika
Ginger and Garlic to taste.
Prepare the barbecue. You could also roast the pumpkin, simply toss in olive oil and roast at 200°c fan for about 30 minutes or until tender.
Once the barbecue is at the red glowing stage (no naked flame) add the squash.
Barbecue on each side for 10 minutes.
Leave to cool for a minute before scooping out the flesh and adding it to a blender with the garlic, tahini, lemon juice, cumin and ginger to taste.
Blend until smooth.
Taste to check if it needs more spice.
Add to a bowl, drizzle with olive oil and sprinkle with paprika.
When I was in rural Turkey back in my back packing days in the 70s stuffed capsicums were eaten on a daily basis
To make four serves, you’ll need:
Prep: 15 mins, Cook: 35 mins
4 large red or yellow capsicums
250g lean minced grass fed beef (make your own it will have less fat)
2 cloves garlic, chopped
2 zucchinis, grated
2 carrots, grated
2 tbsp. wholemeal flour, chick pea flour or your favourite (Try Teff)
1 tsp chopped rosemary leaves
500g basmati rice
2 tbsp. toasted pine nuts or almond nuts.
1. Preheat oven to 200°C.
2. Cut each capsicum lengthways and remove the seeds, keeping the stem intact. Place the capsicum in a baking dish.
3. Heat a large non-stick frying pan and cook the beef until well browned. Add the zucchini, carrot, water, flour, rosemary, rice, and nuts and bring to the boil.
4. Spoon mince mixture into capsicums, pour 1 cm water in the base of the dish then cover with foil. Bake for 30 minutes or until the capsicums are tender.
Note – Stuffed capsicum can be placed in a tray, covered and then baked in the barbecue
Adapted from Glycemic Index Foundation via Grains & Legumes Nutrition Council