Real Food Friday Feast - Roasted Stuffed Butternut

Butternuts are such a versatile vegetable. You can roast them, make them into soup, mash them with a bit of salt and butter or throw them in a stew or curry. Kids love them because they're colourful and sweet. Because of their unusual shape, they can really make a table look interesting if you decide take advantage of that and stuff the skins with all sorts of yummy things.

It actually doesn't matter how you eat them, as long as you do:) Because they are exceptionally good for you! Here's why:

• Carotenoids: Butternut is one of the best sources of four carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. The body converts alpha- and beta-carotene into retinol, which is the form of vitamin A needed for healthy eyes and skin. Lutein and zeaxanthin are the only carotenoids found in the retina. They are powerful antioxidants and may also prevent age-related problems like cataracts and macular degeneration. 
• Antioxidants: Aside from those mentioned above, butternut contains several other antioxidants. Just to recap, the purpose of antioxidants is to neutralise free radicals and prevent them from damaging healthy cells and causing inflammation that leads to chronic illnesses. Butternuts contain the powerful antioxidant, Vitamin E. Because it's fat-soluble and an antioxidant, it's able to protect lipids that perform important roles. for example, forming the structure of cell walls. Vitamin C is a water soluble vitamin so it's free to move throughout all the fluids in your body, where it neutralises a whole bunch of different free radicals, including those that harm your skin cells.
• Fibre: Butternuts contain both soluble and insoluble fibre. Just so you know the difference: Insoluble fibre adds bulk to digested food and helps it to move through your digestive tract smoothly. It's kind of like a scrubbing brush. It helps clean you out;) Soluble fibre slows down the absorption of carbohydrates and that prevents large spikes in your blood sugar after you eat meaning it can help to prevent type 2 diabetes.
• Minerals and Electrolytes: Electrolytes are minerals that break down into molecules that can carry an electrical charge through body fluids. They stimulate muscle contraction and nerve impulses. They also control the movement of fluids in and out of your cells to make sure your body maintains the correct balance. When you are dehydrated, doctors usually prescribe Rehidrate which most of us have used at some or other time in our lives. It contains loads of electrolytes which help put your body back in balance. Butternut actually provides your body with three important electrolytes: potassium, magnesium and calcium. Potassium activates the electrical impulses that regulate your heartbeat and stimulate muscle contraction. Magnesium and calcium work opposite each other. Magnesium relaxes cardiovascular muscles, while calcium stimulates their contraction. All three are essential.

There you have it. Several really good reasons to eat butternut. The soup is delicious, but since I've already posted about that, let's look at another, very tasty way to enjoy this nutritious vegetable. Needless to say, all of the ingredients should be organic to get the most nutritional benefits out of them.

Roasted Stuffed Butternut

1 large butternut (try choose one with a really nice shape since you will be using the skin for decoration)

1 small onion

1 garlic clove

1 tomato

1 cup chopped mushrooms

1 Tbs butter or duck fat or coconut oil

1/2 tsp cumin

1 tsp salt

1 cup bone broth

1/2 cup grated cheese

Sprinkle of parsley

Method

• Preheat your oven to 180°C
• Scrub the skin of the butternut (this means you can even eat it if you want)
• Wrap it in tinfoil and place in the oven for about half an hour
• Remove from the oven and CAREFULLY cut it in half without messing up the skin (I do this because it's easier to cut but also because, if you cut it fully cooked, it will be so soft the skin will likely tear and totally mess with your design;)
• Wrap each half back in the tinfoil and place back in the oven for another half hour or until both are soft
• Remove from oven
• Place a frying pan on the stove and turn onto medium heat
• Add the duck fat/butter/coconut oil
• Chop up the onion and garlic and add to the pan
• Fry for 2-3 minutes
• Add the mushrooms, tomato, cumin, salt and bone broth and cook for 2-3 minutes
• Going back to your butternut, scoop out the seeds and throw them in your compost heap (I'm being very optimistic here:) 
• GENTLY scoop the soft flesh of the butternut out and add to the frying pan mixture. Get as much as you can without breaking your skins. This part is very delicate and I've been known to shed a tear when the skin tears so go carefully;) As you can see from my picture, mine aren't entirely stable. (That's because I got distracted with work and overcooked them...)
• Set the skins aside and mix up your butternut with the other ingredients
• When everything is mixed completely, remove from heat
• Turn your oven onto GRILL
• Gently scoop your mixture into the skins until they are full
• Sprinkle grated cheese over the top of each butternut half
• Sprinkle some parsley over the cheese
• Place in the oven under the grill for about 5 minutes or until the cheese is melted
• Enjoy!

Even if the skin tears and its look isn't going to win you any prizes, I guarantee the taste will make it a winner in your friends and family's eyes;)