Delicata Squash with Sunflower Seeds

by in Uncategorized, October 12, 2013

delicata squash
It’s winter squash season which means sweet, savory roasted vegetables that warm us on cold days. It also means tough, thick squash skin that can be a pain to peel or cut away. Delicata squash is the perfect solution, as the small, delicate squash can be eaten, skin and all. Try this recipe for roasted delicata squash with sunflower seeds. (The addition of the seeds adds protein, healthy fats, iron, calcium and a yummy, nutty, flavor.) This is a simple, healthy, any-night dish.

Delicata Squash with Sunflower Seeds

2 pounds delicata squash (about 2 large)
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
Pepper to taste
2 teaspoons chopped fresh rosemary
1 tablespoon maple syrup
2 tablespoons pumpkin seeds

1. Preheat oven to 425°.
2. Cut squash in half lengthwise, then crosswise; scoop out the seeds. Cut lengthwise into 1/2-inch-thick wedges. Toss with oil, salt, pepper and rosemary in a large bowl. Spread in an even layer on a baking sheet.
3. Roast, stirring once or twice, until almost tender and beginning to brown, about 25 minutes. Remove from oven.
4. Drizzle the squash with the maple syrup and sprinkle with sunflower seeds.
5. Bake another 3 to 5 minutes.

Photo by Yoni Nimrod

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »

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Comments (1)

  1. Paula says:

    This was a great recipe for Delicata squash – simple and delicious. I did not know that one could eat the skin. The only thing I might point out is there is a typo – pumpkin seeds, not sunflower seeds, in the title. Thanks.

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