Roasted Delicata Squash Salad
ROASTED DELICATA SQUASH SALAD
FOOD AS MEDICINE
This salad takes a “nose-to-tail” approach to consuming delicata squash and is an awesome way to incorporate fall produce into your diet. This philosophy of eating is often applied to animals but when treating vegetables in the same way we reap the benefits of a vast array of phytocompounds found in seeds, skin and flowers. If unable to find squash blossoms this salad will still be great without, but ask around at your local farmer’s market to get a feel for when these are in season and how you can use them to diversify your intake! Delicata squash has a sweet flesh similar to butternut or acorn squash but is smaller in size and easier to handle. It is low enough in carbs that it can fit within the macros of a keto diet while providing a ton of vitamin A and C!
1 medium to large delicata squash, sliced into 1/4 inch rings and seeded (reserve seeds)
1 1/2 Tbsp avocado oil
2 tsp pumpkin spice seasoning
1 tsp sea salt
1/2 tsp black pepper
6-8 cups baby lettuce or arugula
1 cup squash blossoms, cleaned and torn (optional)
3 oz raw aged cheese, crumbled
1/4 cup pickled red onions, diced, for garnish
1/4 cup Microgreens or sprouts, for garnish
For the dressing:
2 Tbsp pickling liquid from red onions above (can use 2 Tbsp red wine vinegar instead)
1 tsp mustard
2 Tbsp olive oil
pinch sea salt and pepper
Preheat the oven to 400F. Place the squash rings in a bowl and coat with the oil. Toss with 1 Tbsp of the avocado oil, 1/2 of the pumpkin spice seasoning, 1/2 of the salt and 1/2 of the black pepper. Place on a baking sheet and roast until golden, about 25 minutes. In the meantime, rinse and pat dry the reserved squash seeds. Toss with the remaining avocado oil and sprinkle with the remaining pumpkin spice, salt and pepper. Bake the seeds about 15-20 minutes until browned and puffed up. Set aside to cool.
Assemble the salad by placing lettuce or arugula in a bowl and sprinkling with the squash blossoms. Layer in the roasted squash and top with squash blossoms, pickled red onions, microgreens and aged cheese.
Combine the pickling liquid from red onions, mustard, olive oil and sea salt and pepper to taste. Pour over the salad when read to assemble. Top with the roasted squash seeds.
Makes 4 servings
Nutrition per serving: 241 Calories, 20g Fat, 6g Carbs, 8g Protein
Not sure what an ingredient is or which brand to choose? Check out the Ali Miller RD Amazon Store for pantry staples, favorite snacks and more!