Walnut & Goat Cheese Stuffed Squash

HomeClinics & ProgramsELLICSR KitchenWalnut & Goat Cheese Stuffed Squash

Skill Level	Easy

Preparation Time	10 minutes	Total Time	35 minutes
Servings	4	Cost Per Serving	$1.23

2	Delicata or Acorn Squash, halved and seeds scraped out
1/2 cup	Walnuts
2 tbsp	Goat Cheese
2 cups	Arugula or Spinach
1/4 cup	Red Onion, thinly sliced
2 tbsp	Sundried Tomatoes
2 tbsp	Red Wine or Sherry Vinegar
1 tsp + 1 tbsp	Olive Oil
To Taste	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 400 degrees F.
Season the squash halves with a tsp of olive oil and a pinch of sea salt and black pepper. Place cut side down on a baking sheet lined with parchment paper.
Bake for about 25 minutes, until soft and slightly golden brown.
Add the walnuts, goat cheese, arugula, red onion and sundried tomato to a bowl. Season with vinegar, olive oil, sea salt and black pepper. Stuff in the center of the roasted squash and serve.

PDF link to nutrition facts table for goat cheese and walnut stuffed squash

The two diets associated with the lowest risk of prostate cancer are the Japanese diet and the Mediterranean diet. Both diets are rich in vegetables and fish and low in red meat. Diets high in saturated fat from meat and dairy products may increase prostate cancer risk, so choosing vegetarian meals more often can help you eat less saturated fat and reduce your risk of prostate cancer.
Studies looking at fish intake have shown that 2 to 3 servings per week of fish (1 serving is the size of a deck of cards) is linked to a lower risk of prostate cancer.
A recent study that measured men’s blood levels of the omega 3 fatty acids found in fish showed that men with the highest blood levels of omega 3s had a higher risk of prostate cancer. However, the study did not look at the men’s diets so the researchers could not tell whether the omega 3s came from fish or fish oil supplements. Supplements make it easier to get too much of a nutrient which can create an imbalance in the cells of your body.
Based on all of the research, fish is still a healthy choice to include in your diet to reduce your risk of heart disease and prostate cancer.