We should all know the advantages of eating kale, but how about squash? End of the summer brings so many varieties and choices! This late summer and fall vegetable is a superfood of its own right— very high in beta-carotene–which provides a massive amount of plant-based vitamin A. But don’t forget to eat it with some healthy fats so it can be utilized by the body effectively. (Antioxidants don’t work unless you eat this.) Squash also contains anti-inflammatory vitamin C, potassium, fiber, and omega-3 fatty acids, which help fight cancer, colds and flu, and heart disease–to name just a few.
While “summer squash” has a thin edible skin and can be eaten raw, “winter squash” has a tough skin and needs to be peeled. I found the best way to cook squash is to roast in the oven. Cut the squash in half and scoop out the fibers and seeds with a spoon. If you want, separate the seeds out from the fiber, and toast them for a delicious, nutritious snack. Roast the squash cut-side down at 350 degrees F until tender–or do like I did roast on medium heat on the grill for about a half hour or so, depending on the size of the squash pieces.
This is a super hearty salad that can be served as a healthy side dish, or even be eaten alone as a meal by itself. I love this for lunch! It’s light, but filling and satisfying. And it’s so packed full of nutrition, your body will ‘buzz’ with energy! For extra protein, add some grilled chicken.
1 small squash, roasted, cooled and chopped in cubes (I used a Delicata squash)
1/2 Granny Smith apple, chopped
1/2 McIntosh, Gala, Fuji apple, chopped
1/2 firm pear, chopped
1/2 red onion chopped
1/4 cup roasted pumpkin or squash seeds (I roasted in pan over med heat for about 2-4 min)
1 bunch of dinosaur kale, chopped and massaged with a rolling pin to make it more tender
Or several cups of baby kale
1/2 cup chopped celery
1/4 cup tart dried cherries or unsweetened cranberries
1-2 Tsp pure maple syrup
1 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar or fresh lemon juice
Salt, pepper, hot pepper flakes to taste
Roast squash, cool, peel, and cube in small pieces. Chop kale in small pieces, and roll with rolling pin or ’massage’ by wrapping in clean dish towel and rolling with a can to make it more tender. Mix the rest of ingredients in and serve. Serves about 4.
You should also know that this recipe is an almost perfect low-glycemic snack for Diabetics, due to it’s blend of fiber, healthy fats, antioxidants, and a reasonably low amount of sugars and carbs that impact blood sugar. Speaking of Diabetes, make sure to read this page next: