Roasted Acorn Squash with Omega Seeds

Feel Good Food: Roasted Acorn Squash with Omega Seeds

Fuel your work from home with immune-boosting vitamins and antioxidants.

Chef Barry shares some of his favorite dishes with fresh and nutritious ingredients for a fantastic balanced meal when prepared with a little care.

It is no secret that the food we eat plays a vital role in our everyday functions. Your brain is one engine that is constantly running. The fuel that your body relies on has strong effects on the functionality of your brain, which requires good-quality fuel to keep running at peak efficiency. Lack of quality fuel has been linked to poor brain function and attributes to mood disorders.

I often listen to my body and to my cravings (as long as it's not Shake Shack ... every day). After a healthy, light and bright meal, I can often feel a great affect on my mood. Not only do I know that I am eating nutritious, delicious and well-balanced food, but I feel energized and optimistic with a sense of productivity running through my body.

Acorn squash is low in calories with a huge amount of vitamins, fiber and minerals. It is extremely high in vitamin C, which aids in immune system health, and arugula, which provides a source of antioxidants. This is topped with omega-3-rich seeds, pumpkin, flax and sunflower.


Roasted Acorn Squash, Omega Seeds and Arugula Pesto

Yields 4 servings



  • 1 acorn squash
  • 1/4 cup olive oil
  • 1 tablespoon Kosher salt
  • 2 tablespoons raw wildflower honey
  • 1 tablespoon apple cider vinegar
  • 1 1/2 tablespoons whole grain mustard


  1. Cut squash in half, deseed and cut into 12 equal wedges.
  2. Place in a mixing bowl and add olive oil and salt.
  3. Place onto a roasting tray allowing space between each piece.
  4. Roast in a preheated oven at 375 F for 25 minutes until golden brown and tender.
  5. In a bowl mix together mustard, vinegar and honey. Whisk briefly to combine.
  6. Toss the warm squash with the honey mustard mixture.
Arugula Pesto


  • 3 cups arugula
  • 1/3 cup pine nuts
  • 1/4 cup Parmesan cheese, finely grated
  • 1 tablespoon pecorino Romano, finely grated
  • 1 clove garlic, finely chopped
  • 1/3 cup olive oil
  • 1/2 lemon, zested
  • 1 teaspoon kosher salt


  1. Place all ingredients into a blender and pulse. Make sure to keep some texture to the pesto.
Omega Seeds


  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 2 tablespoons flax seeds
  • 2 tablespoons tamari
  • 1 teaspoon olive oil


  1. Preheat oven to 300 F.
  2. Place seeds and tamari into a bowl and mix well.
  3. Place onto a baking sheet and bake for 16 minutes until well toasted.
  4. Remove from the oven and add oil. Stir together.


  • 10 strips pecorino Romano, peeled
  • Arugula
  • Roasted squash
  • Arugula pesto
  • Omega seeds
  1. Place arugula in a dish.
  2. Top with roasted squash.
  3. Drizzle with prepared arugula pesto.
  4. Top with omega seeds and pecorino romano strips.

More recipes:
Baked Wild Salmon with Citrus, Crispy Chickpeas and Zucchini
Quinoa Salad with Avocado, Smoked Almonds and Treviso

Culinary Arts  Health-Supportive Culinary Arts

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