Maple Butternut Squash Donuts
Medically reviewed by Christiana George Updated Date: December 19, 2022
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!
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Is Green Pepper Acidic? Green Pepper and Acid Reflux
Introduction to Green Peppers and Digestive Health
Green peppers, also known as bell peppers, are a common ingredient in many cuisines worldwide. Known for their crisp texture and mildly sweet flavor, they’re a versatile addition to salads, stir-fries, and stuffed pepper recipes. But if you’re managing acid reflux or concerned about acidity in foods, you might wonder: are green peppers acidic, and do they affect acid reflux?
Let’s explore the acidity of green peppers, their impact on digestion, and how they can fit into a reflux-friendly diet.
Nutritional Profile of Green Peppers
Green peppers are not only delicious but also highly nutritious. Here’s a quick overview of their benefits per 1 cup (about 150 grams):
- Calories: 30
- Fiber: 3 grams, supporting digestion and gut health.
- Vitamin C: Over 100% of the daily recommended intake, boosting immunity and reducing inflammation.
- Vitamin A and Beta-Carotene: Beneficial for eye and skin health.
- Antioxidants: Combat oxidative stress and protect cells from damage.
- Low Fat and Sugar: Making them a healthy snack for weight management and blood sugar control.
Their nutrient density makes them a valuable addition to most diets, but how do they fare when it comes to acidity?
Related to Read: Are Red Peppers Acidic?
Understanding the Acidity of Green Peppers
Are Green Peppers Acidic or Alkaline?
Green peppers are classified as slightly acidic, with a pH level ranging between 5.2 and 5.9. While this places them in the acidic category, they are much less acidic than citrus fruits, tomatoes, or vinegar. Their mild acidity makes them more tolerable for individuals with sensitive stomachs.
Factors That May Influence Acidity
- Ripeness: Green peppers are unripe versions of red, yellow, or orange bell peppers. As they ripen, their acidity slightly decreases, making red peppers less acidic than green ones.
- Cooking Method: Roasting or sautéing green peppers can reduce their acidity, making them easier to digest for individuals prone to acid reflux.
Green Peppers and Acid Reflux
What Is Acid Reflux?
Acid reflux occurs when stomach acid flows backward into the esophagus, causing discomfort such as heartburn, a burning sensation in the chest, and regurgitation. It can be triggered by certain foods, lifestyle habits, or medical conditions like GERD (gastroesophageal reflux disease).
Do Green Peppers Trigger Acid Reflux?
Green peppers are generally considered mild and unlikely to trigger acid reflux in most people. However, their impact can vary depending on the individual:
- Potential Irritants: For some, the fibrous skin of green peppers may irritate the stomach lining, especially if consumed raw.
- Portion Size: Eating large amounts of green peppers in one sitting could exacerbate reflux symptoms due to increased stomach pressure.
Benefits for Acid Reflux Sufferers
- Low Fat Content: Green peppers are naturally low in fat, which makes them less likely to cause reflux compared to high-fat foods.
- Rich in Alkaline Nutrients: While slightly acidic, green peppers contain minerals like potassium and magnesium, which help neutralize stomach acid.
Author Tip: 7-Day Meal Plan For Gastritis
How to Safely Consume Green Peppers with Acid Reflux?
To enjoy green peppers without worsening acid reflux, consider the following tips:
Cooked vs. Raw
Cooked green peppers are often easier to digest and less likely to cause reflux symptoms compared to raw ones. Steaming, roasting, or sautéing can soften their fibrous structure.
Portion Control
Stick to moderate portions—about half a cup of green peppers per serving—to avoid overloading your stomach.
Pairing with Non-Acidic Foods
Combine green peppers with alkaline or neutral foods like whole grains, lean proteins, or other non-acidic vegetables to balance the meal’s overall acidity.
Avoid Spicy Seasonings
When preparing green peppers, avoid using highly acidic or spicy seasonings, such as vinegar, tomato-based sauces, or chili flakes, as these can trigger reflux.
Related to Read: Is Bell Pepper Juice Acidic?
Health Benefits of Green Peppers for Digestion
Green peppers offer several benefits for digestive health:
- High Fiber Content: Promotes regular bowel movements and prevents constipation.
- Antioxidants: Help reduce inflammation in the stomach lining.
- Vitamin C: Supports the repair and maintenance of tissues in the digestive tract.
These benefits make green peppers a suitable addition to a GERD-friendly diet, provided they are consumed mindfully.
Delicious and GERD-Friendly Green Pepper Recipes
Stuffed Green Peppers
- Ingredients: Quinoa, lean ground turkey, and chopped spinach.
- Preparation: Hollow out the green peppers, stuff them with the mixture, and bake. Avoid tomato sauces to keep the dish reflux-friendly.
Green Pepper Stir-Fry
- Ingredients: Sliced green peppers, broccoli, and tofu.
- Preparation: Sauté the vegetables with a splash of olive oil and a sprinkle of herbs for a light, non-acidic dinner.
Green Pepper Soup
- Ingredients: Roasted green peppers, carrots, and vegetable broth.
- Preparation: Blend the ingredients for a smooth and soothing soup.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Conclusion
Green peppers, with their mild acidity and high nutrient content, can be a healthy choice for individuals with acid reflux or GERD. While they may not suit everyone, especially when consumed raw or in large quantities, cooking and pairing them with reflux-friendly foods can minimize the risk of symptoms. By incorporating green peppers thoughtfully into your diet, you can enjoy their benefits without compromising your digestive health.
FAQs
Are green peppers acidic or alkaline?
Green peppers are slightly acidic, with a pH range of 5.2 to 5.9.
Can green peppers trigger acid reflux?
In some individuals, raw green peppers may cause mild irritation, but they are generally well-tolerated when cooked.
Are cooked green peppers better for acid reflux?
Yes, cooking green peppers reduces their fibrous structure, making them easier to digest and less likely to trigger reflux.
How much green pepper is safe for someone with GERD?
Stick to moderate portions, around half a cup per serving, to avoid triggering reflux symptoms.
Can green peppers be included in a low-acid diet?
Yes, when cooked and paired with non-acidic foods, green peppers can be part of a low-acid diet.
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