Shop Collagen
Get clinically proven results for your hair, skin, nails, joints and gut with collagen. Packed with powerful ingredients and offered in versatile powders, capsules or gummies.
Shop Organic SuperGreens
From clean energy and detox and digestion support to gut health and whole-body balance – our Organic SuperGreens products give you the benefits of juicing without the hassle.
Shop Protein
Discover superfood protein powders with easy-to-digest ingredients, designed to help you support your metabolism, build lean muscle and be greater than your goals.
Shop Gut Health
Put your gut health first. Our powerful probiotics, enzymes and supplements are designed to promote gut health and comfort, healthy digestive function and immune system support.
Shop Vitamins & Minerals
Designed to fill the gaps left by modern diets, our superfood formulas combine ancient techniques like fermentation with clinically proven ingredients for results you can really feel.
Shop Herbals
Explore targeted benefits like building a healthy immune defense, or overall benefits for a healthy life, from history’s most powerful superfood ingredients.
Shop Bundles
Save on intentionally paired supplements to help you achieve your goals. Whether you’re just getting started or well on your wellness journey, there’s a bundle for you.
Holiday
Don’t miss a thing! Find everything holiday in one place from festive deals to helpful gift guides and more.
Our Story
Ancient Nutrition is driven by our mission to bring history’s most powerful superfoods to the world with a steadfast commitment to restoring our farmlands and healing our planet through regenerative farming.
Home/Blog/Butternut Squash Salad
Butternut Squash Salad
By Holly Darnell, RD
November 21, 2023
Winter is here, but that doesn't mean that salads need to be off the menu with this warming butternut squash salad recipe. It works as a light lunch or as an appetizer before your dinner, even for a dinner party if you're being truly ambitious.
Over the butternut squash salad, you will drizzle a Dijon dressing that uses Herbal Cider Vinegar, our own twist on apply cider vinegar but with a regenerative blend of antioxidant-filled superfood ingredients. (You can also substitute regular apple cider vinegar.)
This butternut squash salad includes the best go-to ingredients that make it especially delicious: cooked butternut squash, walnuts, dried cranberries and goat cheese.
The incredible nutritional value of butternut squash is difficult to overstate, and butternut squash calories are very low considering how filling it can be. With over four times the recommended daily value of vitamin A in just one serving, it’s considered one of the top vitamin A foods.
In addition, it offers over half the recommended intake of vitamin C, an impressive list of other vitamins and minerals, and loads of dietary fiber.
Walnuts are calorie dense, but they also come packed with healthy fats, antioxidants and minerals. According to studies, eating walnuts can help support your mood, considering they contain one of the highest amounts of omega-3 fats of any nut.
Dried cranberries contain less natural sugar than raisins and are loaded with antioxidants. They provide just the right blend of sweet and sour to this salad alongside their funny chewy texture.
Goat cheese is key to this salad in order to complete the flavor profile. It also provides healthy fats and is an easier to digest food compare to cow's milk cheeses.
First, you will cook the butternut squash by preheating the oven to 425. Peel the skin of the butternut squash, or carefully cut the skin off with a sharp knife. Cube the squash and then place in a small bowl.
Toss with olive oil, salt and pepper and place on the baking sheet, perhaps covered with parchment paper. Roast for 25–30 minutes or until tender and browned around the edges.
While the squash is roasting, make the Herbal Cider Vinegar Dijon dressing. In a small bowl, whisk the olive oil, diced shallot, Herbal Cider Vinegar (or regular apple cider vinegar), maple syrup, Dijon mustard, sea salt and black pepper until well combined.
Remove the butternut squash from the oven and let cool. Then assemble the salad: add the arugula, half of the butternut squash, walnuts, dried cranberries, goat cheese, and one-third of the dressing. Toss lightly and then add in remaining squash.
Top with additional toppings and drizzle with more dressing if desired. Serve immediately, perhaps with our mushroom risotto or a slice of our homemade chicken pot pie.
Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.
Category
Lunches, AppetizersServings
6Time
45 min (prep time: 15 min; cook time: 30 min)Calories
395Author
Holly Darnell, RDMost salad recipes tend to be summer-inspired but this recipe is winter-oriented, full of warming ingredients and mixed with a Dijon dressing. You'll want to make again and again.
Salad:
1 pound butternut squash, peeled, seeded and cubed
1 tablespoon olive oil
½ teaspoon sea salt
½ teaspoon cracked black pepper
6 cups arugula
½ cup walnuts, chopped
½ cup dried cranberries
½ cup crumbled goat cheese
Herbal Cider Vinegar Dijon Dressing:
½ cup olive oil
1 shallot, diced
5 mL Herbal Cider Vinegar (about 1 teaspoon) — or apple cider vinegar
3 tablespoons maple syrup
3 tablespoons Dijon mustard
½ teaspoon sea salt
½ teaspoon cracked black pepper
Preheat the oven to 425. Line a large baking sheet with parchment paper and place the cubed butternut squash in a small bowl. Toss with olive oil, salt and pepper and place on the baking sheet. Roast for 25–30 minutes or until tender and browned around the edges.
While the squash is roasting, make the Dijon dressing. In a small bowl, whisk the dressing ingredients until well combined.
Remove the butternut squash from the oven and let cool.
Assemble the salad: add arugula, ½ of the butternut squash, walnuts, dried cranberries, goat cheese, and ⅓ of the dressing. Toss lightly and then add in remaining squash. Top with additional toppings and drizzle with more dressing if desired. Serve immediately.
Serving Size 1 bowl (192g) Calories 395, Carbs 22.1 grams, Fiber 2.9 grams, Sugar 11.7 grams, Fat 31.8 grams, Saturated Fat 7.9 grams, Unsaturated Fat 22.6 grams, Trans Fat 0 grams, Cholesterol 20 milligrams, Protein 8.5 grams, Sodium 565 milligrams (38% DV)
Related Articles
December 6, 2022
|recipes
Gingerbread Overnight Oats
Overnight oats are one of the easiest breakfasts to cook, for after some minimal prep the night before, all you need to do the next morning is heat it up. But what about a Christmas-inspired overnight oats recipe?
November 1, 2022
|recipes
Liver and Onions Recipe
Did you know that liver is one of the most nutrient-rich foods on the planet? It's true, especially when the liver is sourced from healthy, properly raised animals, which tend to hold more nutrients in their bodies. Organ meats (or offal) are actually far higher in nutrients than the muscle meats we’re used to eating.
December 5, 2024
|recipes
DIY Wellness Shots for Gut Support, Immunity and More
Have you seen this wellness trend? Wellness shots are typically small bottles that feature certain nutrients and are designed to boost one's health, such as promoting a healthy immune system or working as energy boosters or detox drinks. They can also be fairly pricey for such a small drink.
October 13, 2023
|health
How Much Collagen Should You Take Per Day?
We know that collagen is a superstar supplement that’s gaining popularity because of its long list of health benefits. It’s used to generally support healthy skin, hair and nails, joint function and gut health, but there is one common question regarding collagen protein: “How much collagen per day should I be taking?”