This fall, put the TV dinners aside while you explore the culinary excellence of this Squished Squash slow cooker recipe. And if you don’t have a slow cooker, it’s just as easy to make in the oven.
This Squished Squash Dish is filled with fresh, in-season ingredients, making it a fall knockout. The two main ingredients—apples and butternut squash—are in their prime season and are packed with some pretty powerful nutrients.
Eat Less and Feel Full
Butternut squash and apples are both good sources of dietary fiber, which is a key player in weight loss and long-term weight maintenance. A number of studies have shown an inverse association between fiber intake and body weight. This association is likely explained by fiber’s ability to promote satiety and feelings of fullness. This Squished Squash recipe contains 2 grams of fiber for only 70 calories per serving, providing some fiber bang for your buck and setting you on track for successful weight loss.
Improve Your Health and Your Skin
Incorporating this recipe into an overall healthy diet may help improve your skin-aging appearance. Butternut squash and apples are high in the antioxidant vitamin C. Studies show that a higher intake of vitamin C is associated with younger-looking skin.
You’re also serving yourself a dose of protection against high blood pressure with this dish. One cup of raw squash is stacked with about 500 milligrams of potassium—a mineral that actively works to regulate blood pressure levels. What’s more, apples are also rich in the antioxidant anthocyanin, which is associated with a reduced risk of type 2 diabetes. One systematic review reported an inverse association between intake of anthocyanin-rich foods—such as apples, pears and blueberries—and type 2 diabetes in American men and women.
Slow Cooker Squash
Makes 8 ½-cup servings
1.5 pounds butternut squash, peeled, seeded, medium dice
1 large Fuji apple, medium dice
1 tablespoon golden raisins
1 tablespoon dried currants
½ cup orange juice
Place all of the ingredients into the slow cooker, except for the raisins. Then put the raisins in the middle so they will not burn. Cook on high temperature for two hours. Serve.
If you do not have a slow cooker, combine all ingredients in mixing bowl and toss well, then place into a 9x9-inch glass baking pan, cover with foil and bake at 375 F for 45 minutes. Remove from oven, uncover, pour into mixing bowl, and mash with hand masher until mashed but chunky.
Enjoy this easy slow cooker recipe, which makes a perfect Thanksgiving holiday side dish, and savor the earthy flavor in addition to these fresh nutritional benefits.
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