Butternut squash is a good source of carotenoids, vitamins A, B6, C, folate, and phytochemicals, which convert into antioxidants, according to the AMDF. These antioxidants are thought to help prevent macular degeneration, and reduce the risk for certain cancers and cardiovascular problems.
Nutrition (per serving)
Calories: 360; protein: 4g; fiber: 4g; fat: 30g
Recipe from Eat Right For Your Sight by Jennifer Trainer Thompson and Johanna M. Seddon.
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Makes 4 servings
- 1 small butternut squash, peeled, seeded, and cut into 1/2" chunks (about 2 cups)
- 1/2 cup extra-virgin olive oil
- 2 Tbsp agave nectar
- 1 1/4 tsp sea salt
- 1 tsp freshly ground black pepper
- 1 (5-oz) bag baby greens
- 1/4 cup dried cranberries
- 1/4 cup pecan halves, lightly chopped
- 1/4 cup crumbled goat cheese
- 3 Tbsp white wine vinegar
- 2 tsp whole grain Dijon mustard
- 1 Tbsp freshly snipped chives
How to make it
Preheat the oven to 350°. In a mixing bowl, toss the butternut squash with 2 Tbsp of olive oil, the agave nectar, and 1 tsp each of salt and pepper. Spread in a single layer on a rimmed baking sheet lined with parchment. Bake until tender and golden, 20 to 25 minutes, tossing after 10 minutes. Set aside to cool.
Assemble the baby greens, cranberries, pecans, and goat cheese in a salad bowl. Top with the butternut squash. In a small bowl, whisk together the remaining olive oil, vinegar, mustard, chives, ¼ tsp salt, and extra pepper into a vinaigrette, and toss with the salad. Serve immediately.