Delicata squash are a smaller, sweet winter squash with thin skin, so they don’t need to be peeled before roasting or eating! Winter squash are available beginning in early to mid-fall and can usually be found through March in most grocery stores. The key to this salad is balancing the sweetness of the squash with a crisp, tart apple, such as Granny Smith or McIntosh. Serve this salad with a hearty bean soup, roasted chicken, or baked salmon for a balanced meal.
Ingredients
Squash
1 tablespoons
extra virgin olive oil
1 medium
delicata squash
¼ teaspoons
sea salt
Salad
1 heads
romaine lettuce
torn, rinsed and spun dry
1
apples
cored and sliced thin
3
green onions
cut into thin rounds
½ cups
pumpkin seeds
toasted
¼ cups
Zante currants
(or raisins)
Dressing
4 tablespoons
extra virgin olive oil
2 tablespoons
raw apple cider vinegar
¼ teaspoons
sea salt
¼ teaspoons
black pepper
Nutrition Facts
Per serving Recipe serves 4
- Protein 7%
- Net carbs 29%
- Fat 63%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 353kcal
- Protein
- 6.6g
- Total Carbohydrates
- 31.1g
- Dietary Fiber
- 5.1g
- Net Carbs
- 26g
- Total Sugars
- 12.4g
- Glucose
- 4.2g
- Fructose
- 1.4g
- Galactose
- 6.6g
- Total Fat
- 25.1g
- Saturated Fat
- 3.8g
- Monounsaturated Fat
- 15g
- Polyunsaturated Fat
- 5.3g
- Trans Fat
- 0.01g
- Sodium
- 277mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 19.4mg
- Thiamin (B1)
- 0.25mg
- Riboflavin (B2)
- 0.08mg
- Niacin (B3)
- 2mg
- Pantothenic Acid (B5)
- 0.67mg
- Vitamin B6
- 0.28mg
- Folate (B9)
- 42.6µg
- Choline
- 14mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 3mg
- Vitamin K1 (Phylloquinone)
- 38.1µg
Minerals
Minerals
- Calcium
- 70.3mg
- Iron
- 2.9mg
- Magnesium
- 145mg
- Phosphorus
- 265mg
- Potassium
- 742mg
- Zinc
- 1.5mg
- Copper
- 0.35mg
- Manganese
- 1.1mg
- Selenium
- 2.3µg
- Fluoride
- 2.1µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.15g
- Isoleucine
- 0.26g
- Leucine
- 0.47g
- Lysine
- 0.26g
- Methionine
- 0.11g
- Phenylalanine
- 0.33g
- Threonine
- 0.2g
- Tryptophan
- 0.11g
- Valine
- 0.32g
Non-Essential Amino Acids
- Alanine
- 0.3g
- Arginine
- 0.94g
- Aspartic Acid
- 0.65g
- Cystine
- 0.06g
- Glutamic Acid
- 1.2g
- Glycine
- 0.35g
- Proline
- 0.27g
- Serine
- 0.32g
- Tyrosine
- 0.22g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 14.7g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.19g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 5g
- Arachidonic Acid (AA)
- 0.02g
Other
Carotenoids
- Alpha-Carotene
- 0.27µg
- Beta-Carotene
- 443µg
- Beta-Cryptoxanthin
- 7µg
- Lutein + Zeaxanthin
- 241µg
- Lycopene
- 0.04µg
Plant Sterols (Phytosterols)
- Phytosterols
- 44.7mg
Other Compounds
- Betaine
- 0.1mg