Salad greens with acorn squash - Mayo Clinic

COVID-19 Advice updates and vaccine options

Find out about COVID-19, COVID-19 vaccines, and Mayo Clinic patient and visitor updates. Skip to site navigation Skip to Content This content does not have an English version. This content does not have an Arabic version. Healthy Recipes

Salad greens with squash

Print Products and services By Mayo Clinic Staff

Dietitian s tip

You can use acorn or butternut squash in this recipe. You can also use maple syrup in place of honey. To make this plant based, use sugar or maple syrup instead of honey or leave out honey.

Number of servings

Serves 4 Low Sodium

Ingredients

2 small acorn squash (about 2 pounds total) 2 tablespoons brown sugar 1 tablespoon olive oil 4 cups leaf lettuce, such as spring mix 2 tablespoons sunflower seeds 4 teaspoons honey

Directions

Pierce the squash several times with a sharp knife to allow steam to escape during cooking. Microwave each squash on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking. Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Remove the pulp of the squash and put it into a mixing bowl. Repeat with the other squash. There should be about 2 cups of pulp. Sprinkle squash with the brown sugar and add the olive oil. Mix until smooth. Set aside to cool slightly. Divide the lettuce among 4 salad plates. Top each with 1/2 cup of the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey. Serve immediately.

Nutritional analysis per serving

Serving size 1 cup greens and 1 2 cup squash

Cholesterol 0 mgCalories 210Sodium 18 mgTotal fat 6 gTotal carbohydrate 36 gSaturated fat 1 gDietary fiber 4 gTrans fat TraceTotal sugars 10 gMonounsaturated fat 3 gAdded sugars 7 gProtein 3 g

DASH Eating Plan Servings

Sweets 1 Nuts, seeds and dry beans 1/2 Fats and oils 1 Vegetables 2 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Fats 1 Carbohydrates 1 Vegetables 1 Sweets 1

Diabetes Meal Plan Choices

Fats 1 Nonstarchy vegetables 1 Starches 1 Sweets, desserts and other carbohydrates 1 ShareTweet July 29, 2022

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy Opportunities Ad Choices

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic PressMayo Clinic on IncontinenceNEW – The Essential Diabetes Book - Mayo Clinic PressNEW – The Essential Diabetes BookNEW – Mayo Clinic on Hearing and Balance - Mayo Clinic PressNEW – Mayo Clinic on Hearing and BalanceFREE Mayo Clinic Diet Assessment - Mayo Clinic PressFREE Mayo Clinic Diet AssessmentMayo Clinic Health Letter - FREE book - Mayo Clinic PressMayo Clinic Health Letter - FREE book

Mayo Clinic Footer

Request AppointmentSymptom CheckerGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site

Legal Conditions and Terms

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Terms and Conditions Privacy Policy Notice of Privacy Practices Notice of Nondiscrimination Manage Cookies

Advertising

Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.Advertising and sponsorship policyAdvertising and sponsorship opportunities

Reprint Permissions

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. 1998-2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.

TREND NOW

Salad greens with acorn squash Mayo Clinic