Serves: 2 | GI/GL: Balanced
Ingredients
- 400 g butternut squash (pumpkin), peeled & cubed (~1.5 cm)
- ½ cup canned chickpeas, rinsed & drained (optional)
- 1 bunch asparagus, trimmed
- 1 tbsp suitable oil (olive or sunflower)
- 2 garlic cloves, crushed (optional; use small amount if sensitive)
Method
- Prepare oil: Mix crushed garlic with oil in a large bowl.
- Coat pumpkin: Add pumpkin cubes (and chickpeas if using), toss to coat.
- Roast: Spread on a lined tray, bake at 180–190 °C for ~30 minutes.
- Add asparagus: Toss asparagus through roasted vegetables, return to oven for a further 15 minutes.
- Serve: Enjoy warm as a main (with protein) or as a side dish.
Calories (per serve, approx.)
- Butternut squash (200 g): ~90 kcal
- Oil (½ tbsp absorbed): ~60 kcal
- Asparagus (½ bunch): ~20 kcal
- Chickpeas (¼ cup, optional): ~70 kcal
Without chickpeas: ~170 kcal per serve
With chickpeas: ~240 kcal per serve
Dietary Notes
- Migraine diet: Butternut squash = moderate GL (balanced with protein/fibre). Asparagus safe in modest serves. Garlic optional.
- Food chemicals: Low amine/glutamate profile if fresh. Chickpeas are generally well tolerated but higher fibre. Butternut Pumpkin and Asparagus are moderate salicylate foods
- GL balance: Pumpkin alone = moderate GL; balance with chickpeas (optional protein/fibre) or serve alongside lean protein (chicken, lamb, or tofu).
- Best use: Works well as a side dish with grilled protein or over quinoa/wild rice for a fuller meal.
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