This oatmeal bowl gets subtle sweetness from maple syrup and orange zest and an unusual ingredient — butternut squash. Cubed butternut squash, roasted with cinnamon, nutmeg and cardamom, adds a warm sweetness, think of it as the real “pumpkin spice.”
Sweet Spice Roasted Butternut Squash Oatmeal
Ingredients
- 2 1/2 cups (600 ml) peeled and cubed (1/2-inch) butternut squash
- 1 tablespoon (15 ml) safflower oil
- 1 teaspoon (5 ml) ground cinnamon
- 1/4 teaspoon (1.25 ml) ground nutmeg
- 1/4 teaspoon (1.25 ml) ground cardamom
- 1/2 teaspoon (2.5 ml) salt, divided
- 1 1/4 cups (300 ml) old-fashioned rolled oats
- 1 cup (240 ml) low-fat milk or unsweetened non-dairy milk
- 2 tablespoons (30 ml) maple syrup
- 2 tablespoons (30 ml) orange zest, finely grated
- 1/2 cup (120 ml) walnuts, toasted and chopped
Directions
Preheat oven to 400°F (204°C). On a parchment-lined baking sheet, toss the squash, oil, cinnamon, nutmeg and 1/4 teaspoon of the salt. Arrange in an even layer. Roast until squash is tender when pierced with a fork, 20 minutes. The roasted squash can be stored in an airtight container in the refrigerator for up to 5 days. Reheat in microwave before serving.
In a medium saucepan, combine 1 1/2 cups water, milk and remaining 1/4 teaspoon of the salt and bring to a boil over high heat. Add the oats and reduce heat to low. Simmer uncovered, stirring frequently, until the oats are tender, 12 minutes. Stir in the maple syrup and orange zest. Divide among 4 bowls. Top with warm squash and walnuts.
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Serves: 4 | Serving size: 3/4 cup oatmeal, 1/3 cup roasted squash, 2 tablespoons walnuts
Per serving: Calories: 323; Total fat: 15.6g; Saturated Fat: 1.8g; Monounsaturated Fat: 3.7g; Cholesterol: 4.9g; Sodium: 333mg; Carbohydrate: 39.5g; Dietary Fiber: 5.3g; Sugar: 11.5g; Protein: 10.4g
