Cooking with diabetes

Maple orange puree a heartwarming dish

Winter squash might be so named because it is hardy enough to keep through the coldest season, but its bright orange hue and the time it is harvested signal autumn perfectly. Its brilliant color also indicates a wealth of nutrition, because beta carotene, a powerful antioxidant and source of vitamin A, is what makes the squash orange.

Although there are dozens of tasty and intriguing varieties of winter squash, butternut is one of the most popular because of its creamy, rich flesh, wide availability and relatively thin skin. It is one of the few that is easy enough to peel before cooking. But I prefer to forgo that effort entirely by simply roasting it, because its flesh simply falls away from the rind. Then it is ready to go into soups, quick breads and casseroles, or purees like this one.

In this recipe, the roasted squash is mashed with a touch of butter and maple syrup to enhance its creaminess and highlight its natural sweetness.

A bit of orange zest here lends a fragrant brightness, and a finishing sprinkle of pomegranate seeds bejewels it with a tart, juicy crunch and blaze of color.

Maple Orange Squash Puree With Pomegranate

1 medium butternut squash

1 teaspoon olive oil

1 1/2 tablespoons pure maple syrup

1 tablespoon butter

1 teaspoon finely grated orange zest

1/2 teaspoon salt

Generous pinch freshly grated nutmeg

1/2 cup pomegranate seeds (arils), for garnish

Heat oven to 400 degrees.

Cut the squash in half lengthwise, scoop out the seeds and place the halves cut side up on a baking sheet. Brush the flesh with the oil; bake until tender, about 1 hour.

Allow to cool slightly, then scoop out the flesh, transferring it to a large saucepan over low heat. Add the maple syrup and butter; use a potato masher to mash and blend.

For a smoother result, puree with an immersion (stick) blender until smooth and warmed through.

(You can also puree the squash in a food processor, then transfer it to a saucepan to finish warming it through.)

Stir in the zest, salt and nutmeg until evenly distributed. Serve warm, sprinkled with the pomegranate seeds.

Makes 6 servings.

Nutrition information: Each serving contains approximately 80 calories, 3 g fat, no protein, 13 g carbohydrate (7 g sugar), 5 mg cholesterol, 200 mg sodium and 3 g fiber.

Carbohydrate choices: 1.

Food on 10/07/2015

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