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Acorn Squash: A Winter Squash Packed With Nutrients

Acorn Squash: A Winter Squash Packed With Nutrients

It's almost winter! One of the most exciting things about this season are the holidays, time with family and friends & the seasonal foods we get to enjoy! Winter squash is one of the foods that are really popular this time of year. This includes butternut squash, kabocha squash, spaghetti squash, delicata squash and acorn squash! They are a great addition in incorporate into your holiday dishes. Not only are they delicious, they provide many nutrients! 

An acorn squash is a resemblance to a large acorn. This squash has a mellow, sweet flavor that combines well with many dishes - savory or sweet! Acorn squash is also more nutrient-dense than all summer squash. It's rich in antioxidants which help your body fight free radicals. This helps prevent and reduce the risk of many medical problems. 

Vitamin C 
1/2 cup of cooked acorn squash provides about 20% of the daily recommended allowance of vitamin C for healthy adults. Vitamin C is important for immune health. It is also necessary for development, growth and repairing of body tissues. This vitamin tends to be lost from exposure to heat or water so it is best to steam or bake the squash to retain the most nutrients. 

This is a mineral that is crucial to heart function. It also plays an important role in muscle contraction, making it essential for muscular health. 1/2 cup of cooked acorn squash provides 13% of the recommend daily allowance. 

This is also a mineral but this aids in regulating potassium levels. It helps strengthen bones, teeth and helps with proper energy metabolism. A 1/2 cup serving provides 11% of the RDA of magnesium. 

Dietary Fiber 
A 1/2 cup serving provides 5 grams of dietary fiber which amounts for 18% of the recommended dietary allowance. Acorn squash has soluble fiber which helps regulate cholesterol and levels of blood glucose. Consuming a diet of fiber-rich foods may help prevent stroke, diabetes, obesity and heart disease. 



  • 1 whole acorn squash
  • 1/2 cup corn
  • 1/2 cup black beans
  • 1/4 cup diced cucumber
  • 1/4 cup grape tomatoes (halved)
  • 2 tbsp green godess dressing
  • 1/4 cup pomegranates


    1. Cut acorn squash in half, remove seeds and roast for 40 minutes at 400 F. 
    2. Mix together corn, black beans, cucumber, grape tomatoes, dressing and pomegranates in a medium bowl. 
    3. Stuff into the acorn squash & enjoy! 

    Super easy recipe & packed with delicious flavors! 


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