Cinnamon Butternut Squash and Plantain with Apple

This Cinnamon Butternut Squash and Plantain with Apple is a simple and versatile vegetable dish. It’s quick to put together and bakes quickly compared to other root vegetables. Butternut squash is the favorite, but you could use acorn squash, fresh pumpkin or any other winter squash you can get your hands on (or a mix of a couple of varieties). Good apple varieties for cooking are granny smith, rome beauty, mutsu/crispin and fuji. If you can’t find green plantains, simply omit them and add a little more squash and a little more apple. I also love that I can throw it in the oven at whatever temperature my meat is cooking and it seems to always work out. It goes great with pork like this Herb-Crusted Pork Loin.

Featured Ingredients

Each variety of winter squash has a unique nutritional profile, but they all tend to be rich in fiber, vitamin C, vitamin B6 (pyridoxine), magnesium, potassium, and beta-carotene, with several studies showing that squash carotenoids (especially beta-carotene and lutein) increase with long-term storage (up to six months).

When taking into account resistant starch, green plantains are a top food source of fiber, which serves as food for our gut microbiome. Per 1-cup serving, they also deliver at least 10% or more of the daily value of 12 other nutrients including vitamins, minerals, and phytonutrients.

Apples may not have particularly impressive Nutrivore Scores, but observational studies have shown that apple consumption significantly lowers the risk of cardiovascular disease mortality, stroke, type 2 diabetes, and all-cause mortality. Studies show the phytonutrient content of apple peel is significantly higher than that of the flesh, in addition to the peel being high in fiber.

Butternut Squash Nutrients

Green Plantain Nutrients

Apple Nutrients

Cinnamon Butternut Squash and Plaintain with Apple

Nutrivore Score: 284

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 6

Calories 167kcal

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Ingredients

• 1 1/2 pounds butternut squash
• 1 large green plantain
• 2 medium apples
• 2 tablespoons coconut oil
• 1/2 teaspoon ground cinnamon
• 1 pinch salt (or to taste)

Instructions

• Peel and seed squash.  Cut into slightly smaller than 1” cubes.
• Cut plantain lengthwise in half and remove peel.  Cut into ½” thick semi-circles.
• Peel and core apples and cut into ½” cubes.
• Toss squash, plantain and apple with melted coconut oil and cinnamon.  Place in a 9×9” baking dish.
• Bake in the oven until tender. At 350F, it takes 30 minutes to cook. At 375F, it takes 20 minutes to cook. At 425F, it takes 10 minutes to cook.  

Nutrition

Nutrition Facts

Cinnamon Butternut Squash and Plaintain with Apple

Amount per Serving

Calories

167

% Daily Value*

Fat

 

5

g

8

%

Saturated Fat

 

4

g

25

%

Polyunsaturated Fat

 

0.2

g

Monounsaturated Fat

 

0.3

g

Sodium

 

12

mg

1

%

Potassium

 

593

mg

17

%

Carbohydrates

 

33

g

11

%

Fiber

 

4

g

17

%

Sugar

 

9

g

10

%

Protein

 

2

g

4

%

Vitamin A

 

12087

IU

242

%

Vitamin C

 

33

mg

40

%

Calcium

 

60

mg

6

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.