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In-season, comfort food of heart-healthy acorn squash featuring recipes that include a stuffed acorn squash, roasted acorn squash rings, and a cozy, heart-warming, acorn squash soup recipe. Also, included are the heart health benefits of acorn squash.

Health Benefits of Acorn Squash

The in-season, fiber-rich, acorn squash is low in calories, along with being low in fat and sodium, helping with the maintenance of healthy (HDL) cholesterol levels. The fiber content in one cup of cooked acorn squash is about 9 grams of dietary fiber. This fiber helps bind to and reduces unhealthy (LDL) cholesterol levels in the bloodstream.

Acorn squash is rich in the essential minerals of potassium and magnesium; both of these minerals help to regulate blood pressure and support heart rhythm. The potassium acts as a vasodilator to help balance sodium levels and relax blood vessel walls. One cup of cooked acorn squash contains approximately 896 mg. of potassium. The essential magnesium mineral also helps reduce blood vessel inflammation. Magnesium content in one cup of cooked acorn squash is approximately 64-88 mg.

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Stuffed Acorn Squash

Recipe Ingredients:

2 tablespoons maple syrup

½ cup dry quinoa

1 cup vegetable broth, low sodium

2 tablespoons extra-virgin olive oil (EVOO)

3 garlic cloves, finely chopped

1 small onion, finely chopped

1 celery stalk, finely chopped

1 large apple, diced

8 ounces mushrooms, diced

½ cup cranberries

3 garlic cloves, finely chopped

1 teaspoon sage

1 teaspoon thyme

½ teaspoon cinnamon

Recipe Instructions:

Cut each squash horizontally in half. Scoop out the membranes and seeds inside of the squash. Place the squash in a baking sheet, cut side up.

In a small bowl, whisk a tablespoon of olive oil and the maple syrup. Brush the mixture inside the squash halves. If desired, sprinkle with sea salt (optional) and black pepper.

Place in oven for 35 to 45 minutes, roasting until tender (test with fork).

In a medium pan, add quinoa and vegetable broth. Bring to a boil, then reduce heat to a low simmer. Cover and cook for approximately 15 to 20 minutes. Remove from heat and set aside.

In a large pan, heat two tablespoons of oil over medium heat. Sauté the onion, celery, apples until softened, approximately 5 to 6 minutes. Add the mushrooms, cranberries, garlic, sage, thyme, cinnamon, sea salt, and pepper. Sauté for an additional 7 to 10 minutes or until mushrooms and cranberries are tender.

Removed from heat and add the cooked quinoa. Combine well. When the squash has roasted, remove from oven and fill with stuffing. Place back in oven and bake an additional 10 to 15 minutes, until the quinoa is lightly browned and crispy.

Makes 6 servings.

Roasted Acorn Squash Rings

Recipe Ingredients:

¼ cup extra-virgin olive oil (EVOO)

¾ cup parmesan cheese, finely grated

1 teaspoon garlic powder

½ teaspoon sea salt

½ teaspoon basil, dried

½ teaspoon thyme, dried

½ teaspoon oregano, dried

Recipe Instructions:

Slice the top and bottom off the squash. Place squash on a flat end and slice in half. Scoop out the membranes and seeds with a spoon. Slice each half into slices, approximately 1-inch thick.

In a large mixing bowl, add oil, parmesan, garlic, sea salt (optional), basil, thyme, and oregano. Add squash, gently tossing and mixing in until squash is coated with spices.

Place squash slices on a parchment-lined baking tray. Bake for 20 to 25 minutes, until soft and lightly golden on top.

Makes 6 servings.

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Acorn Squash Soup

Recipe Ingredients:

2 tablespoons extra-virgin olive oil (EVOO)

1 small onion, diced

2 medium carrots, peeled and diced

2 garlic cloves, minced

½ teaspoon dried rosemary

¼ teaspoon black pepper

¼ teaspoon ground nutmeg

½ teaspoon ground ginger

3 cups vegetable broth, low sodium

Recipe Instructions:

Slice both squashes in halves, scooping out the membranes and seeds with a spoon. Place the squash cut side down on a parchment paper lined baking sheet. Bake for 30 minutes. Scoop the cooked acorn squash out of the shell, and set aside.

In a large soup pot, heat the olive oil over medium heat. Add the onions, carrots, and garlic. Season with rosemary, black pepper, nutmeg, and ginger. Sauté until the onion is translucent, about 5 to 7 minutes. Add vegetable broth and squash. Bring soup to a simmer, cooking on low heat for 20 minutes.

With an immersion blender, blend soup until smooth.

Makes 6 servings.

For More Recipes with Acorn Squash

Stuffed Acorn Squash

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