Of which 11.9 g sugars and 1.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (squash) · Unsaturated fat (olive oil)
Allergens none
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.
Ingredients
- 500 g (1 lb) butternut squash, diced — 2 cm (¾ in) cubes
- 1½ tbsp extra-virgin olive oil (15 g / ½ oz)
- 10 g fresh sage leaves
- 2 tbsp pumpkin seeds (20 g / ¾ oz)
- ½ tsp nutmeg (1 g)
- salt and black pepper, to taste
Method
- Cut the squash into 2 cm (¾ in) cubes and season with the olive oil, nutmeg, salt and pepper.
- Preheat the air fryer to 200 °C (400 °F).
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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