Cooking Healthy: Baked Winter Squash

Filed Under: Recipes, Sides and Sauces
Last Reviewed 10/09/2015

Cooking Healthy: Baked Winter Squash

Are you looking for a new idea for cooking healthy? Winter squash are a heart-healthy diet bonanza. They contain potassium, alpha lipoic acid, beta carotene, manganese, and vitamin A—and they’re loaded with fiber.

Plus, while winter squash are so rich and delicious that they taste like they should be high in calories, they’re actually a caloric bargain at just about 80 calories per cup. This makes makes them a perfect addition to a heart-healthy diet plan.

Need a new way to enjoy winter squash? Here’s a favorite recipe for cooking healthy from my kitchen. Try it now, and again as a holiday side dish.

Heart-Healthy Baked Winter Squash

Winter squash (acorn, butternut or crookneck)
1 T. light olive oil
2 T. fresh cilantro or parsley (preferably organic)
Celtic sea salt and freshly ground black pepper to taste

Preheat oven to 350°F. Cut squash in half and place cut side down in one inch of water in a glass baking dish. Bake for 30 minutes, or until soft. Scoop out squash halves, discarding the seeds and place it in a bowl. Mash the squash, adding the olive oil and salt and pepper to taste. Garnish with cilantro or parsley, and enjoy!

Makes 4 servings.

Nutrition Facts (per serving): Calories 73, Fat 4 g, Sodium 3 g, Carbohydrates 11 g, Fiber 2 g, Protein 1 g

I also want to mention that while winter squash is naturally high in carbohydrates, the olive oil in this recipe helps to balance it. In addition, the overall potassium support as well as the addition of fiber makes this recipe reasonable despite the fact that it is high in carbohydrates. If you wish to add more fat to this recipe, just add a tablespoon of olive oil to your serving which adds an additional 14 grams of fat which will counterbalance the high-carbohydrate content of the squash.

Now it’s your turn: What’s your best cooking healthy tip?

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DISCLAIMER: The content of is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are "generally informational" and not specifically applicable to any individual's medical problems, concerns and/or needs.

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