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Autumn Arugula Salad with Caramelized Squash, Spiced Pecans and Pomegranate Ginger Vinaigrette

30 mins

2 persons

Okay, so I get it. It’s October, the leaves are getting crunchy and people are losing their heads over everything pumpkin related. You could say that I’m

Ingredients

Coconut oil 2 tablespoons
Acorn squash, sliced in 1/2- thick rounds and seeds removed 1 inch
Salt 14 teaspoon
Brown sugar 2 teaspoons
Pecans, whole, chopped 12 cup
Pumpkin 14 teaspoon
Arugula 6 cups
Avocados, sliced 1
Pomegranates, arils removed 1
Cucumbers, seedless, sliced 1
pomegranate ginger vinaigrette
Pomegranate juice 13 cup
Cider vinegar 14 cup
Ginger, grated 12 teaspoon
Garlic, freshly grated 1 clove
Salt 14 teaspoon
Black pepper 14 teaspoon
Olive oil 13 cup
NUTRITION INFO [per Serving]
Calories
995KCal
49%
It provides 995KCal equal to about 49% of DV

A calorie is a unit of energy. The number of calories foods contain tells us how much potential energy they posses.
The human body needs calories (energy) to survive, without energy our cells would die, our hearts and lungs would stop, and we would perish. We acquire this energy from food and drink.

Protein
9g
11%
It provides 9g equal to about 11% of DV

Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy.

Water
166g
16%
It provides 166g equal to about 16% of DV

Water serves as a solvent for nutrients and delivers nutrients to cells, while it also helps the body eliminate waste products from the cells. Both the spaces between cells (intercellular spaces) and the spaces inside cells (intracellular spaces) are filled with water. Water lubricates joints and acts as shock absorbers inside the eyes and spinal cord. Amniotic fluid, which is largely water, protects the fetus from bumps and knocks.

Calcium
164mg
16%
It provides 164mg equal to about 16% of DV

Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.

Carbohydrate
32g
10%
It provides 32g equal to about 10% of DV

Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar).

Fiber
8g
30%
It provides 8g equal to about 30% of DV

Fiber is one kind of carbohydrate. It's the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories.
Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body.

Iron
3mg
17%
It provides 3mg equal to about 17% of DV

Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs.

Magnesium
113mg
28%
It provides 113mg equal to about 28% of DV

Magnesium is an abundant mineral in the body. It's required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.

Sugars
15g
16%
It provides 15g equal to about 16% of DV

Sugars are carbohydrates that provide the body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for flavour, texture and colour.

Salt
620mg
25%
It provides 620mg equal to about 25% of DV

Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.

Phosphorus
252mg
25%
It provides 252mg equal to about 25% of DV

Phosphorus is a mineral that makes up 1% of a person's total body weight.
The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.

Potassium
716mg
20%
It provides 716mg equal to about 20% of DV

Potassium is a mineral found in varying amounts in almost all foods. Diets high in potassium are associated with improved blood pressure control.

Fat
97g
108%
It provides 97g equal to about 108% of DV

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.

Saturated Fat
21g
105%
It provides 21g equal to about 105% of DV

This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.

Zinc
3mg
22%
It provides 3mg equal to about 22% of DV

Zinc is a mineral that your body needs to be healthy. Zinc strengthens your immune system and helps in normal growth and development at all ages.

Vitamin C
16mg
26%
It provides 16mg equal to about 26% of DV

Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises.

Thiamin
513µg
34%
It provides 513µg equal to about 34% of DV

Thiamin is one of a group of vitamins called the "B vitamins." Another name for thiamin is vitamin B1. Thiamin works with other B vitamins to help your body use the energy it gets from food.

Riboflavin
160µg
9%
It provides 160µg equal to about 9% of DV

Riboflavin is one of a group of vitamins called "B vitamins." Another name for riboflavin is vitamin B2. Riboflavin works with other B vitamins to help your body use the energy you get from food. It also helps the body to use protein in food to build new cells and tissues.

Niacin
1mg
6%
It provides 1mg equal to about 6% of DV

Niacin is one of a group of vitamins called the "B vitamins." Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.

Vitamin B6
523µg
26%
It provides 523µg equal to about 26% of DV

Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.

Folate
61µg
15%
It provides 61µg equal to about 15% of DV

Folic acid is important for making blood and building cells. It is also called folate or folacin. Folic acid is found in many food groups in the Food Guide Pyramid.
The need for folic acid increases during pregnancy because the fetus is constantly growing.

Vitamin B12
0µg
0%
It provides 0µg equal to about 0% of DV

Vitamin B12 makes healthy blood cells and helps keep our nerves working properly.

Vitamin A
47µg
5%
It provides 47µg equal to about 5% of DV

Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night.

Vitamin E
7mg
66%
It provides 7mg equal to about 66% of DV

Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.

Vitamin D
0µg
0%
It provides 0µg equal to about 0% of DV

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.

Vitamin K
72µg
89%
It provides 72µg equal to about 89% of DV

Vitamin K helps with many important functions in your body. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. Vitamin K may also help in preventing fractures (broken bones), especially in women after menopause.

Fatty acids Monounsaturated
54g
135%
It provides 54g equal to about 135% of DV

This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Fatty acids Polyunsaturated
18g
119%
It provides 18g equal to about 119% of DV

This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Trans fats
0mg
0%
It provides 0mg equal to about 0% of DV

This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation.

Cholesterol
0mg
0%
It provides 0mg equal to about 0% of DV

Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.

Caffeine
0mg
0%
It provides 0mg equal to about 0% of DV

Caffeine is best known for its stimulant, or "wake-up," effect. Once a person consumes caffeine, it is readily absorbed by the body and carried around in the bloodstream, where its level peaks about one hour after consumption. Caffeine mildly stimulates the nervous and cardiovascular systems.

More Nutrients

Instructions

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