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Butternut squash and apple salad

March 7, 2025

Recipe

Roasting butternut squash intensifies the flavor of this main-dish salad.

Serves 6

Roasting butternut squash brings out the flavor of this main-dish salad.

Preheat the oven to 400 F.

Toss the squash in olive oil. Roast in the oven for 20-30 minutes until golden brown and soft. Cool all the way.

Mix all the vegetables in a large bowl.

Make the dressing by mixing the yogurt, vinegar and honey. Whisk the dressing until smooth.

Pour the dressing over the salad. Toss and enjoy.

1 butternut squash, peeled and seeded, cut into 1/2-inch pieces (about 8 cups)
2 teaspoons olive oil
2 large apples, cored and cut into 1/2-inch pieces
6 cups spinach, chopped
1 1/2 cups chopped celery
6 cups arugula, chopped
2 cups chopped carrots

Dressing:

1/2 cup low-fat plain yogurt
2 teaspoons balsamic vinegar
1 1/2 teaspoons honey

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1/2 Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 4 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats 1/2 Fruits Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 185 Calories 40 g Total carbohydrate 1 mg Cholesterol 8 g Dietary fiber 1 g Monounsaturated fat Potassium 5 g Protein 0.5 g Saturated fat About 4 cups Serving size 100 mg Sodium 2.5 g Total fat