Healthy Foods & Recipes: Butternut Squash

1. Rich in Vitamins and Antioxidants:
   Butternut squash is packed with vitamins A, C, and E, which support immune health, vision, and skin repair. Its antioxidants help reduce inflammation and combat free radical damage.
2. High in Fiber:
   It provides a good amount of dietary fiber, promoting healthy digestion, reducing cholesterol levels, and aiding in blood sugar regulation.
3. Supports Heart Health:
   Butternut squash is a great source of potassium, which helps regulate blood pressure, and its antioxidants support overall cardiovascular health.
4. Low in Calories, High in Nutrients:
   Despite being low in calories, it’s nutrient-dense, making it a great addition to a weight-conscious or balanced diet.

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Protein-Packed Spiced Roasted Butternut Squash with Chili Honey Drizzle

Ingredients (with Protein Additions):

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 can (15 oz) chickpeas, rinsed and drained (or 1 large chicken breast, cooked and cubed)
• 2 tbsp olive oil (divided if adding chicken)
• 1 tsp smoked paprika
• 1 tsp ground cumin
• ½ tsp cayenne pepper (adjust to taste)
• 1 tsp garlic powder
• Salt and black pepper to taste
• 2 tbsp honey
• 1 tsp chili flakes
• Juice of ½ lime
• Fresh cilantro for garnish (optional)

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Instructions:

1. Preheat the Oven: Set your oven to 400°F (200°C).
2. Prepare the Butternut Squash:
   In a large mixing bowl, toss the butternut squash with 1 tbsp olive oil, smoked paprika, cumin, cayenne pepper, garlic powder, salt, and black pepper until evenly coated.
3. Prepare the Protein:
   • For Chickpeas: Toss the chickpeas with 1 tbsp olive oil, a pinch of smoked paprika, cumin, and salt.
   • For Chicken: Season the cooked, cubed chicken with a pinch of smoked paprika and cumin for flavor.
4. Roast:
   Spread the squash and chickpeas (if using) on a parchment-lined baking sheet. Roast for 25-30 minutes, flipping halfway through, until the squash is tender and chickpeas are slightly crispy. If using chicken, add it to the sheet during the last 10 minutes to warm.
5. Make the Chili Honey Drizzle:
   In a small bowl, mix honey, chili flakes, and lime juice. Warm slightly in the microwave (about 10 seconds) for easy drizzling.
6. Assemble:
   Combine the roasted squash and protein in a serving dish, drizzle the chili honey over the top, and garnish with fresh cilantro.

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Why This Works:

• Chickpeas provide plant-based protein, fiber, and a nutty flavor.
• Chicken adds lean protein for muscle repair and fullness.
• Both options balance the sweet, spicy, and tangy flavors of the dish.

Source: ChatGPT