Pumpkin Power Casserole
Healthy, because
Even smarter
Nutritional values
it features nutrient-rich ingredients like Hokkaido pumpkin, which is packed with vitamins A and C, and potatoes, a great source of fiber and potassium. The red onion adds antioxidants, while garden cress provides a boost of vitamins and minerals. The small amount of Gorgonzola and honey adds flavor without overloading on unhealthy fats or sugars, making this dish a balanced and wholesome meal option.
To make this recipe even healthier, you could reduce the amount of Gorgonzola or substitute it with a lighter cheese like feta or ricotta for less fat. Swap honey with a natural sweetener like maple syrup or omit it entirely for a lower sugar option. Consider leaving the potato skins on for added fiber, and add extra veggies like spinach, zucchini, or bell peppers for more nutrients. Lastly, use olive oil instead of cheese for a plant-based healthy fat alternative.
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 11.9 g | (40 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 25.3 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 194 μg | (65 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 2.6 μg | (6 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 2,254 mg | (56 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- ½ Pumpkin
- 5 potatoes
- 1 Red onion
- 2 tsps honey
- 1 ¾ ozs Gorgonzola
- 1 pinch salt
- 1 pinch peppers
- 1 bunch garden cress
Preparation steps
Clean the pumpkin and remove the seeds. Peel the potatoes and cut them into quarters. Halve the red onion and cut it into thin strips.
Drizzle everything with honey and top with Gorgonzola. Season with salt and pepper.
Bake in a preheated oven at 180°C (350°F) for about 40 minutes.
Sprinkle garden cress over the casserole and enjoy!
