Yellow squash can reduce the risk of heart disease, as it contains negligible fat and almost no cholesterol. It also contains magnesium which has been shown to reduce the risk of heart attack and stroke. Magnesium along with potassium helps in reducing high blood pressure, whereas vitamin C and beta-carotene levels aid in preventing the oxidation of cholesterol.
A cup of yellow squash contains about 36 calories, 7 grams carbohydrates, 1 gram protein and less than 1 gram fat besides being cholesterol free. It derives its few calories from its carbohydrate content which is also quite low. Hence, if you want to lose weight, you can easily replace higher calorie vegetables like potatoes and corn with yellow squash.
Yellow squash contains abundant amounts of manganese and vitamin C. Manganese helps in maintaining healthy bone structure, calcium absorption, enzyme creation and bone building as well as improves the mineral density of the spinal column. Vitamin c is involved in the production of collagen, which is vital for building bone mass. Magnesium also contributes to the health of joints and bones. Other minerals in squash such as iron, folate, zinc and phosphorus contribute to the mineral health of bones and provide protection against osteoporosis.
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Recipe
Serves 2-4
Ingredients
- ½ acorn squashÂ
- 1 Tbsp olive oilÂ
- 11/2Â C loosely packed arugulaÂ
- 11/2C loosely packed leaf lettuceÂ
- 3/4 C cooked quinoa
- ½ C raspberriesÂ
- ½ C candied pecansÂ
- ¼- ½ C balsamic vinaigretteÂ
Instructions
- Preheat oven to 400 degrees F
- Cut squash into wedges and scoop out seeds then place on a parchment lined baking sheetÂ
- Drizzle with olive oil and season with salt and pepper. Bake for about 45-50 minutes flipping halfway.Â
- Cool squash
- Arrange arugula and leaf lettuce on a serving platter. Top with squash pieces and layer cooked quinoa over top. Add raspberries and pecans and drizzle with vinaigrette and serve.
