Super foods recipe: butternut squash with bell peppers and almonds

Succulent is the word for a sunny medley of vitamin-rich butternut squash and yellow peppers in a nut and honey glaze. It's ideal as a side dish or a vegetarian main course with country-style bread.

A source of both types of fibre — soluble and insoluble — butternut squash helps to promote digestive health and lower blood cholesterol. The nutrient-packed orange flesh is bursting with antioxidants alpha- and beta-carotene, as well as vitamin E.

Preparation time:  10 minutes
Cooking time:  20 minutes
Serves:  4

Ingredients:

• ½ butternut squash, about 500 g (1 lb)
• 2 cloves garlic
• 30 ml (2 tbsp) olive oil
• 8 sprigs fresh thyme
• 2 large yellow peppers
• 50 g (1/4 c) whole almonds
• 15 ml (1 tbsp) honey
• Finely pared zest and juice of 1 lemon

Method:

1. Preheat the oven to 200°C (400°F). Peel the butternut squash and scoop out the seeds. Cut the squash into 12 slices, each about 1.5 centimetres (3/4 inch) thick. Transfer the slices to a shallow roasting pan. Slice the garlic. Drizzle the squash slices with 15 grams (one tablespoon) of the oil and add the garlic and thyme. Roast in the oven for 20 minutes, or until softened and beginning to brown.
2. Meanwhile, slice the peppers into 1.5-centimetre-thick (3/4-inch-thick) strips. When the squash has just five minutes of cooking time left, heat the remaining 15 millilitres (one tablespoon) of oil in a frying pan over medium-high heat. Add the pepper strips and fry for five minutes, stirring frequently, until they are tender and beginning to brown. Transfer the pepper strips and squash slices to a warmed serving dish.
3. Add the almonds, honey and lemon zest and juice to the frying pan. Stir-fry over a high heat for a few seconds until the mixture is bubbling and the lemon juice and honey have thickened to form a glaze. Spoon over the vegetables and serve.

• When in season, use two to three small yellow pattypan squash, halved, per portion instead of the butternut squash slices. Add 10 minutes to the cooking time.
• Eggplant slices work well in place of butternut squash. Allow three large slices per portion or two large eggplant in total. When available, use white-skinned eggplant for a change.
• Try pistachios instead of almonds and add 50 grams (1/4 cup) sliced pitted black olives.

• Butternut squash will continue to soften after it has been removed from the oven.
• To test if it is done, carefully prick with a fork — it should be tender but firm.
• To measure out honey, dip the spoon into the jar; then scrape off the excess honey from the sides of the spoon and level the top with a knife.

Key nutrients: 

• 195 Calories
• 9 g Fat
• 1 g Saturated Fat
• 25 g Carbohydrates
• 6 g Protein
• 6 g Fibre

Sounds delicious! Not only is this casserole exceptionally healthy, but it's sure to impress your vegetarian friends at your next dinner party!