Autumn is approaching fast and butternut squash and pumpkins are everywhere. Not only are they cheap to buy, but they are DELICIOUS and REALLY NUTRITIOUS, especially roasted in the oven with a little oil, salt, pepper and cumin. I made a really satifying roasted butternut squash risotto this week. It is low cost, dead healthy and easy to make. Give it a go....
Roasted Butternut Squash Risotto with Maple Syrup Almonds
This is a wonderful midweek training dish for the autumn. Butternut squash is one of those vegetables that has an amazing array of nutrients – it is an excellent source of the antioxidant and anti-inflammatory beta carotene (vitamin A), it contains good amounts of vitamin C, potassium and fibre, plus folic acid, omega 3 gatty acids, vitamin B1, copper, niacin….the list is endless. Add the almonds, parmesan and the risotto rice to this and you have a very tasty and nutritious low G.I. meal. I make the most of standing over the risotto by doing my stretches while I am stirring.
N.B. You can render this meal into a higher G.I. recovery meal by replacing the butternut squash with pumpkin.
Ingredients - serves 4
1 Butternut squash, peeled, seeds removed and cut into 2cm cubes
1 onion, finely sliced
1 clove of garlic, crushed
Knob of butter and 2 tbsp olive oil
350g risotto rice – vialone nano or arborio, for instance
1.5 litres hot vegetable or chicken stock
Glass of dry white wine
1 tsp saffron strands
75g freshly grated parmesan
Salt and freshly ground black pepper
Small handful of flaked almonds
1 tbsp maple syrup diluted with a few drops of water
Heat up the stock in a saucepan so that it is ready to ladle onto the rice.
Add the wine and cook for a couple of minutes. Then add a ladle of hot stock and stir constantly until it is absorbed. Add the hot stock, a ladle at a time. You need to make sure that each ladleful is absorbed by the rice before you add the next one. This should take about 18-20 minutes. You may need more or less stock according to the type of rice and the rate of absorption.
Serve with the almonds and some fresh parmesan shavings.