By Sarah Nelson, Chef, Health Coach & Founder of Sarah Nelson Wellness
We have a winner! My favorite fall vegetable (it’s really a fruit!) is far and away…delicata squash. It’s delicious, nutritious, AND easy to prepare. Those who have struggled with cutting and peeling a nearly rock-hard butternut squash will appreciate the simplicity of preparing this precious produce.
Delicata is an early winter squash, and it’s in its prime right now. Due to its growing popularity, it seems to be lingering longer in grocery stores than in the past. Yay!
What do I love about this squash? First and foremost, the orange flesh is sweet and yummy. It’s versatile, seeming to elevate a wide variety of dishes. It’s also healthy! Like many orange fruits and vegetables, delicata has vitamins A and C – boosting eye health and strengthening the immune system. Delicata squash is high in fiber, which can favorably impact cholesterol levels, keep your digestive system working efficiently, and decrease your risk of obesity, diabetes, and heart disease. Delicata is also a source of potassium, iron, and calcium.
The striped skin is edible – making it quick and simple to prepare – no peeling necessary. I love to roast a big batch and then use it throughout the week as a side dish or an addition to salads, sautés, pasta dishes, etc. Don’t throw out the seeds – you can also bake them for a nutritious snack!
To roast the delicata squash, cut it in half lengthways, scoop out the seeds, and then slice into quarter-inch half-moons. Place the squash on a baking sheet (I like to line mine with parchment sheets for easy clean up), drizzle with a good quality olive or avocado oil, and sprinkle with salt. Roast at 400 degrees until soft, about 15 mins. You may flip halfway for more, even browning, or if you are feeling lazy, don’t. Enjoy!
*Seeds may be roasted at 325 until golden brown for a nutritious and delicious snack or salad topping.
Seasonal Salad with Delicata Squash and Champagne Caraway Vinaigrette
Serves 4
This elegant and colorful salad has a fun interplay of tastes and textures.
Salad Ingredients:
- 5 oz package arugula
- 1 delicata squash
- ¼ head of radicchio
- ½ package cape gooseberries (often sold as golden berries – look in the berry section)
- 1/3 cup crumbled sheep’s milk feta
- handful of pecans
Instructions:
- Roast the delicata squash according to the directions above and let cool.
- Core and slice the radicchio into thin ribbon strips.
- Place the salad ingredients in a large bowl and prepare the vinaigrette.
Champagne Caraway Vinaigrette:
Makes 1 cup
Making your own dressing is a great way to healthify your diet. Store-bought dressings are often made with inflammatory oils, sugar chemical emulsifiers, and preservatives. Vinaigrette also tastes great on cooked vegetables, chicken, meat, and fish – adding a great pop of flavor wherever needed.
Vinaigrette Ingredients:
- ¼ cup champagne vinegar
- 1 rounded teaspoon Dijon mustard
- ¾ teaspoon caraway seeds
- ½ teaspoon fine sea salt, to taste
- Freshly ground black pepper, to taste
- ¾ cup high quality, cold pressed, extra-virgin olive oil
- 1 teaspoon maple syrup to taste
Instructions:
- Use a 12 or 16-oz jar with a lid to combine ingredients, stir and shake. (If you don’t have a jar, whisk or stir together the vinegar, mustard, seeds, salt, and pepper in a bowl. Add maple syrup, then slowly drizzle in the oil while whisking/stirring until the mixture is blended.)
- Taste and adjust for oil/acid ratio, sweetness and add salt as needed.
- Shake or stir the vinaigrette again, drizzle slowly over the salad and toss thoroughly to coat. You will have extra dressing for another meal.
Sarah is a certified health coach and a trained chef. She is currently enrolled in a Harvard Medical School nutrition and lifestyle medicine course. Sarah combines her wellness knowledge with her culinary background to prepare delicious meals, providing essential nutrients and reducing inflammation. In addition to providing anti-inflammatory resets (all meals are provided for three or five days), Sarah coaches clients one-on-one to help them feel and look their best. She offers food sensitivity testing and addresses habits, cravings, exercise, sleep, and stress patterns to design a personal roadmap to achieve holistic wellness and truly thrive. Need a pantry audit? Sarah makes organizing your pantry fun, swapping out the harmful stuff, embracing the healthy stuff,and setting you up for success with a curated grocery list and sources for some of her favorite ingredients and goodies. She also offers private and group cooking lessons, with and without wine pairings. Look for her classes at Taste and Technique cooking school in Fairhaven. Follow her on Instagram and Facebook @sarahnelsonwellness and go to sarahnelsonwellness.com for more information.
Credit:Lilechka75
