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Delicata

This week we are featuring Delicata Squash and, oh what a crop we have had! This might have been one of the top two or three growing seasons!  

I love that…by just eating fruits and vegetables our bodies can get an incredible amount of nutrition and phytochemicals. Delicata and all winter squash are nutritional powerhouses! Low in Calories, low on the Glycemic Index and high in everything important. If Americans would just commit to getting enough daily fiber in their diets from plants, we would avert the looming health crisis of diabetes, heart disease, kidney failure, cancer, obesity. Just using the goal of 30grams of fiber a day you would also tap into a plethora of phytochemicals, minerals, and vitamins that also nourish and heal our bodies. 

Just look at the nutritional profile for winter squash and this is only 1 cup and only 1 item in your box of good this week. Organic fruits and vegetables are super foods, super healthy and super tasty!  

Enjoy! 

Tristan 

Your Farmer and Health Advocate 

 

 

DELICATA, APPLE AND GREENS SALAD 

Serves 4 

INGREDIENTS 

1 delicata squash, seeds removed and cut into chunks (½”x1”)

2 small apples, largely diced  

1 carrot, grated
1 teaspoon fresh thyme, or ½ tsp dried thyme ⅛ teaspoon ground nutmeg
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 cups of Lettuce, Spinach, Cabbage or Kale or a mix of all them
The juice of 1 lemon
3 Tablespoons tahini

2 Tablespoons olive oil
1 Tablespoon maple syrup
¼ cup pumpkin seeds
½ cup pomegranate seeds
1 avocado, diced 

DIRECTIONS 

Preheat oven to 425 degrees Fahrenheit. Add cut delicata squash and apple to baking tray (optional – line a large baking dish with parchment paper) and drizzle with Olive oil. Sprinkle with sea salt, black pepper, and nutmeg. Use your hands to fully coat squash and apples. Roast for 20 minutes or easily pierced with a knife/fork.  

While delicata and apple are roasting, combine lemon juice, tahini, olive oil and maple syrup together. Drizzle the mixture on the salad ingredients (lettuce, cabbage, kales, spinach, carrot, etc) in a large bowl.  

Sprinkle with sea salt and pepper to taste. Use your hands to gently work in the liquids into salad mix for a minute or two – a little less for lettuce and a litt

le more for kale and cabbage. 

Add pomegranate seeds, pumpkin seeds, and diced avocado to the salad mix. Top with roasted apple and delicata squash and mix once more. Enjoy!