Maple Butternut Squash Donuts
Since my Maple Butternut Squash Bread was a success, I went out to buy more squash to see what else I could make. I haven’t made donuts in a while. It seemed like a logical choice. Who can resist a donut? And we can pretend it’s healthy because it has a vegetable in it. But don’t let the vegetable part scare you away. This is still a sweet treat. Don’t tell anyone, but I think I may like this more that Krispy Kreme’s pumpkin spice donut.
I just went ahead and cooked up the whole butternut squash this time since I am going to be using it for other recipes.
It’s so simple. Just slice the squash in half, scoop out the seeds, and place face down on a sheet pan.
Then add a cup of water and bake at 350º F for about 40 minutes or until fork tender.
I just scooped out all the insides with a fork, shredding it as I went along. I scooped it all the way down to the skin. You definitely don’t want to waste any of this great tasting squash.
Voila! Butternut squash puree. It’s that easy. I let this cool off a little before baking with it. Or if you want you can make it ahead and store it in the fridge in an airtight container.
For the topping, I wanted to add a little texture instead of a glaze. So I chose to do crumble. I only put about a teaspoon of topping per donut. If you want more, just double up the recipe and add more.
The butternut squash, maple, and allspice work so well together. You can taste each flavor, neither one overwhelms the other. They blend smoothly to make a slightly sweet, light donut that is great for any occasion.
You can sprinkle a little bit of powdered sugar over the tops before serving if you want. I love messy donuts!
Maple Butternut Squash Donuts
by The Sweet Chick
Prep Time: 15 minutes
Cook Time: 15 minutes
Keywords: bake breakfast dessert snack butternut squash maple syrup donuts American fall
Ingredients (18 donuts)
For the donuts
- 1/4 cup vegetable oil
- 1/4 cup pure maple syrup
- 3 large eggs
- 1 1/4 cups light brown sugar
- 1 1/2 cups butternut squash puree
- 1 1/2 teaspoon ground Allspice
- 1 1/2 teaspoons salt
- 1 1/2 teaspoon baking powder
- 1 3/4 cups + 2 tablespoons all purpose flour
For the topping
- 1/4 cup light brown sugar
- 2 tablespoons flour
- 3 tablespoons quick oats
- 2 tablespoons butter, melted
Instructions
For the donuts
Preheat the oven to 350°F.
In a stand mixer, beat together the oil, syrup, eggs, sugar, squash, spice, salt, and baking powder until smooth.
Add the flour and mix on low until all incorporated.
Fill the wells of your greased doughnut pans about 3/4 full. I used a little less than 1/4 cup of batter per well. I just filled them with my measuring cup. No fancy equipment this time.
For the topping
Mix the sugar, flour, and oats together. Then add the butter and mix with a fork until all crumbly.
Sprinkle about a teaspoon of the crumble evenly over each doughnut.
Then bake the doughnuts for 15 minutes at 350ºF or until a toothpick inserted in the center comes out clean.
After you remove the doughnuts from the oven, wait a few minutes before taking them out of the pan.
Then gently lift each one up with a small spatula and place them on a cooling rack to cool completely. (Don’t flip the pan over because the topping with get messed up.)
If you can’t wait for them to cool because the smell is too intoxicating, then go ahead and pop one in your mouth. Just don’t burn yourself!
Are Broccoli Acidic? Broccoli and Acid Reflux
Broccoli is widely regarded as one of the healthiest vegetables, offering an abundance of vitamins, minerals, and antioxidants. However, for individuals dealing with acid reflux or GERD, questions arise about its acidity and whether it’s a safe food to consume. Does broccoli trigger acid reflux? Or could it actually help manage symptoms?
In this article, we’ll break down the acidity of broccoli, its effects on acid reflux, and practical tips for incorporating this superfood into your diet safely. Read on to discover everything you need to know about broccoli and its role in managing acid reflux.
Exploring Broccoli’s Acidity: Is Broccoli Acidic or Alkaline?
Broccoli has long been celebrated as a highly nutritious vegetable, but understanding its pH level is crucial for those managing acid reflux.
1. The pH Level of Broccoli
Broccoli is classified as a mildly alkaline food, with a pH level ranging between 6.5 and 7.5. This makes it slightly above neutral on the pH scale. Unlike acidic foods, broccoli is less likely to aggravate acid reflux and may even help balance stomach acidity.
2. Why Broccoli Is Alkaline
- Low Natural Acidity: Unlike citrus fruits or tomatoes, broccoli contains minimal natural acids.
- Rich in Minerals: Minerals like magnesium and calcium contribute to broccoli’s alkalizing effect in the body, helping neutralize stomach acid.
In summary, broccoli is an alkaline vegetable, making it a favorable option for individuals seeking reflux-friendly foods.
The Nutritional Benefits of Broccoli for Acid Reflux
Broccoli’s nutritional profile offers significant health benefits, including its ability to support digestive health. Here’s why broccoli can be a great addition to your diet:
1. High Fiber Content
Broccoli is an excellent source of dietary fiber, which helps promote smooth digestion. Fiber prevents constipation and reduces the risk of bloating, both of which can exacerbate acid reflux symptoms.
2. Anti-Inflammatory Properties
This green vegetable is packed with antioxidants like sulforaphane, which reduce inflammation in the digestive tract. A less inflamed esophagus can lead to fewer acid reflux episodes.
3. Vitamins and Minerals
Broccoli is rich in essential nutrients, including:
- Vitamin C: Helps heal damaged tissues in the esophagus caused by acid reflux.
- Vitamin K: Plays a role in maintaining healthy digestion.
- Magnesium: Known to help balance stomach acid levels.
4. Low Fat and Calories
Unlike fatty foods, broccoli is low in fat and calories, making it a safe and light choice for those prone to reflux.
Can Broccoli Cause Acid Reflux? Debunking Common Myths
Although broccoli is generally considered safe for acid reflux, there are instances where it may cause discomfort. Let’s explore the circumstances under which broccoli could potentially lead to acid reflux.
1. Overeating Broccoli
Consuming large quantities of broccoli in one sitting can cause bloating and gas, putting pressure on the lower esophageal sphincter (LES) and triggering reflux symptoms.
2. Raw Broccoli vs. Cooked Broccoli
- Raw Broccoli: The high fiber content in raw broccoli can be harder to digest for some individuals, leading to bloating or gas.
- Cooked Broccoli: Steamed or boiled broccoli is easier to digest and less likely to cause discomfort.
3. Individual Sensitivities
Some people may be sensitive to cruciferous vegetables like broccoli, which can lead to mild digestive discomfort. However, this varies from person to person and is not indicative of the vegetable being acidic.
How to Incorporate Broccoli into a Reflux-Friendly Diet?
To enjoy broccoli without triggering acid reflux, it’s essential to prepare and pair it appropriately. Follow these tips for a reflux-safe experience:
1. Opt for Gentle Cooking Methods
- Steaming: Steamed broccoli retains most of its nutrients while being easier on the stomach.
- Boiling: Lightly boiled broccoli is soft and gentle on the digestive system.
- Roasting: Roasting broccoli with a drizzle of olive oil and mild spices can add flavor without increasing acidity.
2. Avoid Over-Seasoning
Spicy or acidic seasonings like chili powder, garlic, or vinegar should be avoided, as they can irritate the stomach and trigger reflux. Instead, use reflux-friendly seasonings like dill, parsley, or turmeric.
3. Pair with Alkaline Foods
Combine broccoli with other reflux-friendly, alkaline foods such as:
- Quinoa or brown rice
- Sweet potatoes
- Leafy greens like spinach or kale
4. Control Portion Sizes
Stick to moderate portions to avoid overeating, which can put pressure on the LES and worsen reflux symptoms.
Related To Read: Are Salads Healthy?
Broccoli Recipes for Acid Reflux Sufferers
1. Steamed Broccoli with Olive Oil and Lemon-Free Dressing
- Ingredients: Fresh broccoli, olive oil, salt, and pepper.
- Instructions: Steam broccoli for 5-7 minutes, drizzle with olive oil, and season lightly with salt and pepper for a quick, reflux-friendly side dish.
2. Broccoli and Quinoa Bowl
- Ingredients: Steamed broccoli, cooked quinoa, cucumber slices, and a light yogurt dressing.
- Instructions: Mix all ingredients in a bowl and top with a yogurt-based dressing for a healthy, acid reflux-friendly meal.
3. Broccoli and Sweet Potato Mash
- Ingredients: Boiled broccoli, steamed sweet potatoes, and a pinch of salt.
- Instructions: Blend the ingredients into a smooth mash for a hearty, alkaline-rich dish.
Recipe: Broccoli Rabe & Egg Pizza
Tips for Managing Acid Reflux When Eating Broccoli
Even reflux-friendly foods like broccoli should be consumed mindfully. Here are some additional tips to ensure comfort while eating broccoli:
1. Chew Thoroughly
Properly chewing your food aids digestion and reduces the likelihood of gas or bloating.
2. Avoid Eating Late at Night
Finish meals at least 2-3 hours before bedtime to minimize nighttime reflux.
3. Maintain an Upright Position After Meals
Sitting or standing after eating helps keep stomach acid from flowing back into the esophagus.
4. Listen to Your Body
If you notice that broccoli consistently causes discomfort, try smaller portions or switch to alternative vegetables like zucchini or carrots.
FAQs About Broccoli and Acid Reflux
1. Is broccoli acidic or alkaline?
Broccoli is alkaline, with a pH level between 6.5 and 7.5.
2. Can broccoli trigger acid reflux?
While broccoli is generally safe, overeating or consuming it raw may cause bloating or gas, which can indirectly trigger reflux.
3. Is steamed broccoli good for acid reflux?
Yes, steamed broccoli is a gentle and reflux-friendly preparation method.
4. Are other cruciferous vegetables safe for acid reflux?
Most cruciferous vegetables like cauliflower and Brussels sprouts are safe when cooked but may cause gas or bloating in sensitive individuals.
5. Can broccoli help reduce acid reflux symptoms?
Broccoli’s alkaline nature and anti-inflammatory properties can help reduce reflux symptoms for many individuals.
Conclusion
Broccoli is a mildly alkaline, nutrient-rich vegetable that can be safely enjoyed by most individuals with acid reflux. By preparing it with gentle cooking methods, avoiding acidic or spicy seasonings, and pairing it with alkaline foods, you can incorporate broccoli into a reflux-friendly diet without discomfort.
As with any food, portion control and individual sensitivities are key. If you’ve been avoiding broccoli due to acid reflux concerns, this guide offers you practical tips and recipes to enjoy its numerous health benefits worry-free.
Feel free to share this article with others and explore more of our acid reflux-friendly content for tips on maintaining a healthy and comfortable diet!