Acorn Squash

Written By Shane Brill

A grounding, warming, and digestion-friendly recipe for fall and winter.

Ingredients

  • 1 acorn squash

  • 1–2 teaspoons butter, ghee, or coconut oil

  • Salt to taste (optional)

Optional:

  • ¼ teaspoon Ceylon cinnamon (for blood sugar support)

Oven Roast Instructions

1. Preheat oven to 400°F.

2. Prepare the squash:

  • Cut the squash in half from stem to tip.

  • Scoop out seeds and stringy pulp (set seeds aside if you'd like to prepare them—see below).

3. Roast:

  • Place squash halves cut side up on a baking sheet or dish.

  • Add ½ to 1 tsp of butter, ghee, or coconut oil into each hollow.

  • Sprinkle lightly with salt and Ceylon cinnamon (if using).

  • Roast for 45–50 minutes, or until flesh is soft and easily pierced with a fork.

4. Serve:

  • Serve warm, directly in the skin.

  • Scoop out the soft flesh to eat (skin is not typically eaten).

Instant Pot Instructions

1. Prepare the squash:

  • Cut in half from stem to tip.

  • Scoop out seeds and pulp (save seeds if desired).

2. Pressure cook:

  • Place a trivet in the Instant Pot and pour in 1 cup water.

  • Set squash halves cut side up on the trivet.

  • Lock the lid, set valve to Sealing, and cook on High Pressure for:

    • 8 minutes (for firmer texture), or

    • 10 minutes (for very soft texture)

3. Quick release:

  • Once cooking is done, perform a quick release.

  • Carefully remove squash with tongs or a spoon.

4. Add toppings:

  • Place ½–1 tsp of butter, ghee, or coconut oil into each half.

  • Sprinkle with salt and optional Ceylon cinnamon.

  • Let the heat melt the fat and blend the flavors.

  • Optional: Broil for 2–3 minutes if you'd like a golden top.

Acorn Squash Seeds

Boil for digestibility:

  • Place the seeds in a small saucepan, cover with water, and bring to a gentle boil.

  • Simmer for 10 minutes to reduce lectins and enzyme inhibitors.

Roast:

  • Drain and pat dry the seeds.

  • Toss with a small amount of oil and salt (optional).

  • Spread on a baking sheet and roast at 325°F (160°C) for 15–20 minutes, stirring once, until golden and crisp.

Nutritional Therapy Takeaways

  • Digestive ease: Roasting breaks down complex fibers and starches, making squash easier to digest and more soothing to the gut.

  • Beta-carotene absorption: Acorn squash is rich in beta-carotene, which the body converts to vitamin A. This nutrient is fat-soluble, so including a small amount of fat supports absorption and conversion to retinol, especially helpful for immune health in colder months.

  • Balanced sweetness: A sprinkle of cinnamon can support healthy blood sugar levels by slowing glucose absorption.

  • Lectin reduction: Removing and boiling the seeds lowers lectins and other anti-nutrients, making the seeds easier on digestion if consumed.

  • Seasonal alignment: This recipe is warming, grounding, and hydrating—ideal for fall and winter, when the body benefits from slower-cooked, comforting foods.

Shane Brill
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