Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Aside from being delicious, butternut squash is a nutrition powerhouse: It is a good source of potassium and is jam-packed with vitamins A and C.
This Food & Nutrition Test Kitchen recipe, developed by Stone Soup blogger Wendy Lopez, MS, RD, CDE, is a simple and light option. Follow the recipe exactly, or make it your own by swapping ingredients or adding new flavors!
Butternut Squash Arugula Pita Pizza
Total Time: 40 minutes
Yield: 1 serving
Ingredients
- 1 cup peeled and chopped butternut squash
- 1 100-percent whole-grain pita round
- ¼ cup tomato sauce
- ¼ cup sliced red onion
- 1 teaspoon olive oil
- ½ cup fresh arugula
- 1 ounce feta cheese
- 1 tablespoon balsamic vinegar
- Black pepper (to taste)
Directions
- Add squash to a pot of boiling water and cook 10 to 15 minutes, until tender but still firm. Drain and set aside.
- Preheat oven to 400°F. On a baking sheet, place pita round and spread tomato sauce onto it.
- Evenly distribute squash on pita and top with sliced onions.
- Drizzle olive oil over pita and bake 15 minutes.
- Finish by topping with arugula, feta, balsamic vinegar and black pepper to taste.
Wendy Lopez, MS, RD, is an outpatient dietitian based in New York City. She is co-founder of Food Heaven Made Easy. Follow her on Instagram.