A Delicious and Nutritious Option

Buttercup Dip ‘n Spread is a delectable blend that highlights the natural sweetness of butternut squash while incorporating aromatic spices and healthy fats. This creamy dip not only serves as a fantastic accompaniment for various snacks but also boasts an array of health benefits, making it an excellent addition to any diet. Here’s everything you need to know about this delicious spread, from its ingredients to its impressive nutritional profile.

1. Butternut Squash:
   • Nutritional Benefits: Butternut squash is loaded with essential nutrients. It is an excellent source of vitamins A and C, both of which are crucial for maintaining healthy skin, vision, and immune function. It’s also high in fibre, which helps support digestive health and keeps you feeling full longer.
   • Antioxidant Properties: The bright orange colour indicates the presence of carotenoids, particularly beta-carotene, which the body converts into vitamin A. Antioxidants help combat oxidative stress and may reduce the risk of chronic diseases.
2. Lemon/Lime Juice:
   • Vitamin C Boost: Adding citrus juice not only enhances the flavour but also enriches the dip with vitamin C, which supports the immune system and aids in collagen production for healthy skin.
   • Enhanced Absorption: The acidity in lemon or lime juice can help enhance the absorption of certain nutrients, making this dip a nutritious choice.
3. Smoked Paprika:
   • Flavour Enhancer: Smoked paprika introduces a rich, smoky flavour that elevates the dip while offering colour and depth.
   • Health Benefits: This spice contains antioxidants and may have anti-inflammatory properties, contributing to overall health.
4. Chilli or Cayenne Powder:
   • Metabolism Booster: Capsaicin, the compound that gives chilli peppers their heat, is known to boost metabolism, potentially aiding in weight management.
   • Pain Relief: Spice can also promote a natural pain relief response within the body and has been studied for its role in fighting inflammation.
5. Smooth Salt-Free Peanut Butter:
   • Healthy Fats: Peanut butter adds a creamy texture while providing healthy fats and protein, making this dip satiating and nutritious. It also contains essential vitamins and minerals such as magnesium, potassium, and vitamin E.
   • Heart Health: Rich in monounsaturated fats, peanut butter can contribute to heart health by helping to lower cholesterol levels.

Health Benefits Summary:

• Nutrient-Dense: This dip is packed with vitamins, minerals, and antioxidants derived from whole food ingredients, making it a nutrient-dense option suitable for various dietary needs.
• Rich in Fibre: The fibre content from butternut squash and peanut butter supports digestive health, helps regulate blood sugar levels, and promotes satiety, making it a great choice for those monitoring their weight.
• Anti-Inflammatory Properties: The combination of spices and whole foods may contribute to reducing inflammation in the body, potentially benefiting those with inflammatory conditions or those looking to improve overall health.
• Versatile Culinary Use: Buttercup Dip ‘n Spread can be enjoyed in various ways, whether as a dip for raw veggies, a spread on whole-grain bread, or a flavorful addition to sandwiches and wraps, encouraging diverse and balanced eating habits.

Buttercup Dip ‘n Spread is not only a delightful addition to any snack table but also a powerhouse of nutrients that contribute to overall health and wellness. By incorporating this dip into your meals and snacks, you can enjoy a delicious treat that nourishes your body and satisfies your taste buds. Whether for a family gathering, a casual snack, or meal prep, this recipe is bound to become a favourite!

TIPS
• If the buttercup is organically grown, most of the peel can be left on. This darkens the colour of the spread a little, but it looks as appetising as ever.
• If you don’t have a food processor, this spread can be made by hand, mashing & whipping it with a fork in a bowl.
• Don’t roast the buttercup – the flavour is too intense. Steaming gives the best result, saves time, and uses less electricity.
• Unless you have a peanut allergy, use peanut butter, not other nut or seed butters. The flavour blend is delicious. Peanut is also low Fodmap, for those who need it.
• If you want both a savoury and a sweet spread, divide the steamed pumpkin in half and mix two separate batches.
• If the dip dries out a bit, just give it a stir. Store in a covered container. Best eaten fresh, and it will keep in fridge for 2 – 3 days.
• For a sweet spread, replace the paprika, chilli and salt etc, with maple syrup and cinnamon.

Buttercup Dip ‘n Spread

Innes Hope

Buttercup pumpkin/squash is known by many names – Kabocha, Japanese or Kent pumpkin, and Burgess Buttercup. It is easy to grow over summer and it stores for a few months into winter. It is a favourite for people who prefer Low Fodmap foods. This dip is a spicy, smoky, creamy, and Smooth spread for any occasion.

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Course Appetizer, Sauce

Ingredients

  

• 700 grams butternut / squash
• 2-3 tbsp lemon / lime juice
• 1 tsp smoked paprika heaped
• ¼ tsp chilli or cayenne powder
• ½ tsp salt optional
• 1 dstsp smooth salt-free peanut butter

Instructions

 

• Cut the buttercup, and peel if you prefer, (see tips). Steam the buttercup until soft, then transfer into a food processor or bowl.
• Add the lemon juice, paprika, chilli & salt, then whizz or mash into a smooth paste.
• Add peanut butter, and a little more spice or lemon to suit your taste, then whizz.
• Do a final stir with a fork or slim spatula to ensure everything is blended well. Yum!

Keyword butternut, plant-based, pumpkin, spread, vegan, vegeterian, wfpb

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