Sunny Seeds Nutrition

Hi everyone! After taking small hiatus – I’m back and ready to get cooking with you again! As the main reason that I haven’t posted for a while is because we took a family trip back to the Northeast (US), I came up with a fun idea! For the next 5 posts, I’ll highlight a recipe that will pay tribute to each of the states we visited 🙂 First up is my home state of Connecticut. What better way to honor The Nutmeg State than to make a vegetarian Instant Pot® (IP) recipe containing nutmeg. It also happens to be a recipe that helps us celebrate the start of the fall season. Enjoy!

*Instant Pot® Nutmeg & Sage Butternut Squash Risotto
Serves 4-6

Ingredients
1 large butternut squash
2 tablespoons olive oil
2 sprigs sage, leaves removed
4 garlic cloves, whole
1 cup Arborio rice (a short-grain white rice)
1 cup brown/whole grain short-grain rice
2 fluid ounces white wine
32 fluid ounces water
2 teaspoons salt
Nutmeg, ground

Instructions
1. Cut the squash in half and remove all the seeds. Peel and cube the squash.
2. Measure out 4 cups (~750 grams) of cubes and put any extra in the freezer to use in the future.
3. Set the IP to Saute. Add the olive oil followed by the sage leaves and garlic cloves.
4. Remove the garlic cloves when they are caramelized and set them aside.
5. Add only enough squash cubes to cover the base of the IP, and toss them with the sage, and olive oil.
6. Let the squash caramelize for about 4 minutes.
7. Push the squash towards the outer edges of the IP and add in the rice and toast it for a couple of minutes.
8. Add the wine in and allow it to evaporate. Add the rest of the squash cubes, browned garlic cloves, water and salt – mix well.
9. Close and lock the lid of the IP.
10. Cook for 5 minutes on Manual, High Pressure.
11. When the cook cycle ends, carefully perform a quick release.
12. Mix well and serve each dish with a fresh dusting of nutmeg.

In our home, we served this satisfying risotto with a lovely salad on the side (arugula, tomatoes, Parmesan cheese, lemon juice, olive oil, salt and pepper).

For our nutrition highlight, let’s focus on another member of the winter squash family, the butternut squash!

(I thought the above picture was perfect as in Australia, the butternut squash is oftentimes called a ‘butternut pumpkin!’)

Butternut squash contains:
Carotenoids (primary type is β-carotene): Critical in proper immune function, reproduction and vision and is also involved in function of major organs like the heart, the kidneys and the lungs
Fiber: improves digestion and/or decreases blood cholesterol
Magnesium: helps maintain healthy blood sugar levels and blood pressure, and is involved in bone, DNA and protein synthesis
Potassium: helps maintain proper blood pressure and fluid balance, lowers risk for kidney stones, and is associated with increased bone mineral density

So, that’s all for now. Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, butternut squash, general nutrition or whatever! See you next time!

References:
1. https://www.webmd.com/diet/features/butternut-squash-packed-with-vitamin-a-and-delicious
2. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
3. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
4. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/

*Recipe adapted from here: https://www.hippressurecooking.com/sage-nutmeg-butternut-squash-autumn-risotto/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.