 |
| Stuffed Winter Squash with Wild Blueberry Quinoa Pilaf |
By
posting this recipe I am entering a recipe contest sponsored by the Wild
Blueberry Association of North America and am eligible to win prizes associated
with the contest. I was not compensated for my time.
There’s a lot of confusion out there when it comes to
blueberries. Wild blueberries (found in your grocer’s freezer section) are very
different (and better, in my opinion) than fresh blueberries, found in the
fresh produce section). The differences are many. Wild blueberries have grown
in Maine, eastern Canada, and Quebec for 10,000 years, are naturally occurring lowbush
varieties, and are more genetically diverse. This contributes to their more
intense complex blueberry flavor, sweet-tart taste, and more intense color.
Wild blueberries have a higher skin to pulp ratio so you get more
antioxidant-rich pigment and a better freezing blueberry. Wild blueberries have
been shown to have twice as much antioxidant capacity as fresh blueberries.
Fresh blueberries, on the other hand, are cultivated and
come from several highbush varieties that are propagated, planted, and
harvested in commercial operations. Fresh blueberries contain more water and fewer
antioxidants. Because they contain more water, they bleed more in baking and do
not freeze as well. Because wild blueberries are found in your supermarket’s
freezer case, you can use them year ‘round for healthy, delicious meals. Frozen
wild blueberries make it easy to get your “Daily Dose of Wild blue.”
Additionally, numerous research studies have been done on
the health benefits of wild blueberries. Because of their higher concentration
of beneficial phytochemicals, such as the flavonoid anthocyanin, they are a
powerful ally against many diseases. Click here to review research studies on the Wild Blueberry
Association of North America’s website. Their research summarizes the health
benefits of wild blueberries and brain health, cancer prevention,
lowering diabetes risk, gut health, heart health, metabolic syndrome, urinary tract health, and vision
health.
I purchased a large bag of wild blueberries at my local BJ’s
warehouse. The 3-pound package was just under seven dollars, or about $0.60 a cup. One bag
provides 10 cups, enough to test my recipe and many of the recipes by my fellow Recipe
Reduxers.
Here is a photo of the bag of wild blueberries from BJ's warehouse store.
I love wild blueberries in sweet dishes, such as cobblers,
muffins, and pancakes. I use wild blueberries regularly to make my husband and myself
a fruit smoothie after a morning workout. I add the wild blueberries to a
frozen banana, skim milk, and a scoop of protein powder. It’s a fast, easy
breakfast when we are on the go.
For this contest, however, I wanted to use the wild blueberries in a more savory
application. I thought I would
experiment by creating a quinoa/lentil vegetarian main dish. Most of us just don’t
eat enough beans and lentils. So, I love finding ways to sneak them into dishes.
For this recipe, I combined three nutrition powerhouses:
wild blueberries, quinoa, and lentils into a stuffing for a baked winter squash, another nutrition powerhouse. This recipe makes a makes a wonderful vegetarian main dish. As an option, instead of stuffing a winter squash, the pilaf could also be served as a side dish, under a
grilled chicken breast or fish fillet.
Here is the complete recipe:
Stuffed
Winter Squash with Wild Blueberry Quinoa Pilaf
Ingredients:
2 medium winter squash, halved and seeded
1 teaspoon canola oil
1-1/2 cups chopped sweet onion
1 cup uncooked quinoa
1/4 cup uncooked lentils
2-1/2 cups low sodium chicken broth
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup wild blueberries
1/4 cup toasted slivered almonds
1 tablespoon balsamic vinegar
Directions:
Heat oven to 375 degrees. Place squash halves, cut side
down, on baking sheet. Bake for 20 minutes.
Meanwhile, heat oil in large skillet over medium heat;
add onion. Cook, stirring frequently, for 5 minutes, until onion is soft. Stir
in quinoa, lentils, chicken broth, and nutmeg. Bring to a boil. Reduce heat to
simmer and simmer for 20 minutes, stirring occasionally.
Gently stir in wild blueberries, almonds, and balsamic
vinegar. Divide stuffing evenly among partially baked squash halves. Place on
baking sheet, cover with foil, and continue to bake for 20 to 25 minutes, or
until squash is fork tender.
Makes 4 servings .
Nutrition
Information per Serving:
353 calories, 8 g total fat, 1 g saturated fat, 3 mg
cholesterol, 11 g dietary fiber, 14 g protein, and 231 mg sodium. One serving
of this low cost recipe provides an excellent source of protein, fiber, folate, riboflavin, thiamin
and vitamins A, B-6, and C.
Cost per Serving:
$1.38
Click
here to download and print a copy of this recipe.
