Yummy Yummy! Oh how my family loves this one!
After some diagnostic testing I learn that not only I am low in my B Vitamins… but so are my children. What am I going to do? My youngest son is so little that he wasn’t ready to eat vitamins. My older son doesn’t like taking vitamins, but we all need to increase Vitamin B intake…
Butternut Squash is rich in B-complex group of vitamins like Folate, Riboflavin, Niacin, Vitamin B-6 (Pyridoxine), Thiamin and Pantothenic Acid. Butternut has a similar mineral profile as pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium and phosphorus.
How do you know if you or your child is low in B Vitamins? The best way to know is to have your Homocysteine Levels tested! It’s especially critical if Heart Disease and/or Auto-immune disease are in your family.
People & Children who may be low in vitamin B:
– Anyone who does not eat regular well-balanced meals from fresh whole vegetables and fruits.
– Anyone with chronic medical conditions and digestive problems.
– Anyone who plays physically demanding sports.
– Anyone who eats a lot of fast foods/processed foods and sodas.
– Anyone who may have a gene polymorphism like MTHFR.
I have one son who underwent heavy chemotherapy and one son who had digestive issues, low B vitamins for them made perfect sense. Why was I low in B-vitamins?
It turns out I have a gene that does not properly metabolize Folate and other B vitamins. It is extremely critical that we all know our B-Vitamin status in order to help prevent Alzheimer Disease, for Healthy Heart, Pregnancies and to ensure that our kid’s brains are growing adequately.
Butternut Squash became a big staple in our diet. Butternut this and butternut that! Here is one of our favorites! 🙂
BUTTERNUT SQUASH MAC N CHEESE CASSEROLE
1 Large Butternut
1/4 Small Onion
6 Cloves of Garlic
2 Cups Gluten Free Vegetable Stock
1 Pound of Gluten Free Pasta
2 Cups of Vegan Cheese (I use Daiya Cheese)
2 Cups of Gluten Free Seasoned Croutons
1 Tablespoon of Finely Chopped Cilantro
1/4 Teaspoon of Sea Salt
Cooking Spray (I use Coconut Spray)
1) Cut squash in half and bake at 375 degrees for about 45 minutes to an hour.
2) While Butternut is baking, place chopped carrots, celery, onion, 1 and 3/4 cup vegetable stock in a saucepan and heat for about 10-15 mins.
3) When Butternut is softly cooked, scoop it out and put it in a food processor/blender with 3 Cloves of Garlic and 1/4 Cup of Vegetable Stock, Sea Salt and pulse until smoothly pureed then set aside.
4) Meanwhile cook gluten free pasta then drain and rinse.
5) Lightly coat large casserole dish with cooking spray.
6) Combine puree with other Cooked Veggies, 2 cups of Croutons THEN create layers with the squash, veggies over noodles.
7) While the pasta is cooking, mince the 1 or 2 remaining garlic cloves and combine in a bowl with 1 -2 Cups of Cheese, 1 cup of bread crumbs, Cilantro and salt.
8) Top the Cooked Casserole with Vegan Cheese & Crouton mixture and broil for 12 minutes until browned.
Yummy Yummy Baby! 🙂
B Vitamins work synergistically, so its important to take them together. If you are low in B vitamins, food is usually not enough. Consult your health practioner about B-Complex vitamins, especially Folate & B-12.
*Note, Folate is not synthetic Folic Acid.
Thanks and see you soon, Dr. Dee 🙂