Winter Squash
Eat light and try this delish acorn squash dish.

This winter tap into the super-nutritious family of winter squash.

Reduce the calorie content in high carbohydrate dishes by replacing the hearty potato with the lighter winter squash, such as acorn squash and butternut squash.

Winter squash contain a rich source of dietary fiber to help lower cholesterol levels, normalize bowel health, and control blood sugar, as well as vitamin A to build and maintain healthy eyes, beautiful skin, strong teeth, skeletal and soft tissue.

Sweet Mashed Acorn Squash

Eat light and try this delish acorn squash dish. Plus, improve your heart disease risk by simply incorporating the healthy polyunsaturated fats from walnuts in your diet.


Yields: 8 servings, 1 serving = ½ cup

  • 1 large acorn squash
  • 1 Tablespoon of maple syrup
  • 2 Tablespoons of walnuts, chopped
  • 2 Tablespoons of raisins


Pre-heat oven to 400° F. Cut the acorn squash in half and remove the seeds. Place the acorn squash halves in a 9 x 9 inch or 9 x 13 inch pan with the flesh facing down.

Fill the pan with ½ inch of water. Place the pan in the oven and roast the acorn squash for 45-60 minutes until the flesh is soft.

Remove the pan from the oven and let the acorn squash cool for 10-15 minutes before scooping out the soft flesh into a bowl.

Add the maple syrup, walnuts, and raisins and mix well. Serve hot or cold for breakfast, dinner or dessert!

Nutrient Information Per Serving (1/2 cup):

  1. Calories: 82
  2. Fat: 1g,
  3. Cholesterol: 0 mg,
  4. Sodium: 5 mg,
  5. Carbohydrate: 19 g,
  6. Dietary Fiber: 5 g,
  7. Sugar: 7g,
  8. Protein: 1 g


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