Roasted Applesauce Stuffed Acorn Squash with Peppered Seeds

This recipe circles back to my childhood. I remember the distinctive smell in my moms kitchen most notably during the autumn months. I remember the dark green shell set against the bright orange inner flesh and how pumped up, energized and happy those colors made me feel. I remember the sweet earthy aroma throughout the house. I also remember the delicious buttery nutty flavor of this amazing squash. As a kid I would eat acorn squash outer skin and all and that hasn’t changed as an adult! By the way, the outer skin is perfectly edible but if you aren’t keen on eating it, it separates away from the flesh quite easily when cooked.

I always thought all acorn squash was dark green. Well that by far is the most popular color but there are also white, pale yellow, tan and bright orange varieties. In my opinion they all taste pretty similar but white and pale yellow seem to have a smoother texture whereas the green are firmer.

Ingredients

• 1 acorn squash (any color)
• 3 peeled apples cut into cubes
• 1 tbsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 1/8 tsp. ground black cumin seeds (optional)

Directions

For the applesauce peel and dice 3 apples. Place them in a pan, add enough water to cover the apples and boil until soft (just like boiling potatoes). Drain the water and pulse in food processor. If you don’t have a food processor use a blender or mash by hand.

1. Place the whole acorn squash in the microwave for about 3 minutes. This softens the outer skin and makes it easier to cut.
2. Using a sharp knife cut the acorn squash in half starting at the stem.
3. Scoop out the seeds and set aside for roasted squash seeds.
4. Scoop the applesauce into the hollow of each half.
5. Sprinkle the cinnamon, nutmeg and black cumin (optional) on the applesauce.
6. Bake in preheated oven set at 400 degrees for 45 minutes (or until the tops are browned and flesh is soft).

A Deep Dive at the Health Benefits

There are many varieties of winter squash – butternut, acorn, hubbard, spaghetti, sugar pumpkin, buttercup and kabocha. Hands down all these varieties deliver on the nutrition front but there is one that is the absolute champion of them all. You guessed it – acorn squash!

Acorn squash is packed with soluble fiber. Soluble means dissolves in water. So the fiber dissolves in water to form a gel. The gel binds to cholesterol in the small intestine and exits the body in the stool. This prevents it from entering the blood stream. So how about that? Acorn squash can control cholesterol. Another serving please! Soluble fiber also help regulate blood sugar.

Acorn squash is an amazing source of potassium. Adults need 4,700 mg. of potassium each day. One cup of cooked acorn squash is packed with 896 mg. of potassium. Most people associate bananas with potassium but one banana has only 422 mg. of potassium. Additionally one cup is packed with one-third the daily requirement of calcium, magnesium and folate.

Now even though acorn squash is the star performer give other squashes a try. Butternut squash comes in second place and excels in Vitamin C, beta-carotene and alpha-carotene which helps protect against cancer.

Spaghetti squash has the lowest overall nutrition score but it is a low calorie and low carbohydrate alternative to traditional pasta noodles.