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Traditional Recipes Redone…Healthier

Dr. Janet’s Sweet Mashed Acorn Squash

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This Recipe was created by Dr. Janet Brill, Nutritionist, Award-Winning Author and Go Red Spokesperson.

Reduce the calorie content of high carbohydrate dishes by replacing the hearty potato with the lighter winter squash, such as acorn squash and butternut squash. Winter squash is a rich source of dietary fiber which will help lower cholesterol levels, normalize bowel health, and control blood sugar. Squash is also packed with vitamin A, the anti-cancer vitamin used to build and maintain healthy eyes, skin, teeth, skeletal and soft tissue, and mucus membranes. 

Improve your cardiovascular disease risk with the simple addition of the healthy polyunsaturated fats from walnuts into this recipe.

Yields: 8 servings, 1 serving = ½ cup


  • 1 large acorn squashBowl-of-Mashed-Squash-2
  • 1 Tablespoon of maple syrup
  • 2 Tablespoons of walnuts, chopped
  • 2 Tablespoons of raisins


Pre-heat oven to 400° F. Cut the acorn squash in half and remove the seeds. Place the acorn squash halves in a 9 x 9 inch or 9 x 13 inch pan with the flesh facing down. Fill the pan with ½ inch of water. Place the pan in the oven and roast the acorn squash for 45-60 minutes until the flesh is soft. Remove the pan from the oven and let the acorn squash cool for 10-15 minutes before scooping out the soft flesh into a bowl. Add the maple syrup, walnuts, and raisins and mix well. Serve hot or cold for breakfast, dinner or dessert!

Nutrient Information Per Serving (1/2 cup):

Calories: 82 calories, Fat: 1g, Cholesterol: 0 mg, Sodium: 5 mg, Carbohydrate: 19 g, Dietary Fiber: 5 g, Sugar: 7g, Protein: 1 g

Author: Debra K

I believe we all have the right to enjoy incredible looking and tasting cuisine.

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