Raw Food Acorn Squash Recipe

Overview

This raw food acorn squash recipe turns firm acorn squash into a crisp, colorful salad without an oven or stovetop. The key is slicing the peeled squash very thinly so the dressing can soften it slightly while keeping a pleasant crunch.

Apple, dried cranberries, pepitas, and parsley add contrasting textures and flavors. Let the dressed squash rest for 15 to 20 minutes before serving; it should become easier to chew without losing its freshness.

Ingredients

• 1 small acorn squash, about 1 1/2 pounds
• 1 medium crisp apple, such as Honeycrisp, Gala, or Granny Smith
• 1/3 cup dried cranberries
• 1/3 cup raw pepitas, or pumpkin seeds
• 1/4 cup finely chopped fresh parsley
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon pure maple syrup
• 1 teaspoon Dijon mustard
• 1/2 teaspoon fine sea salt, plus more to taste
• 1/4 teaspoon freshly ground black pepper

How to make it

1. Wash and prepare the squash. Scrub the acorn squash under cool running water and dry it thoroughly. Cut it in half from stem to tip, then scoop out and discard the seeds and stringy fibers. Use a sturdy vegetable peeler or sharp knife to remove the skin and any pale green ridges.

2. Slice the squash thinly. Place each squash half cut-side down on a stable cutting board. Slice it into pieces about 1/8 inch thick. A mandoline can make uniform slices, but use its hand guard and keep your fingers away from the blade. If the squash feels too hard to cut safely, stop rather than forcing the knife; choose a smaller squash or use a sharp peeler to make thin ribbons instead.

3. Make the dressing. In a large bowl, whisk together the olive oil, lemon juice, maple syrup, Dijon mustard, salt, and black pepper. The dressing should taste bright, lightly sweet, and balanced. Add another teaspoon of lemon juice if it tastes flat, or another teaspoon of maple syrup if your squash is especially earthy or bitter.

4. Dress the squash. Add the sliced squash to the bowl and toss thoroughly until every piece is coated. Set it aside for 15 to 20 minutes, tossing once halfway through. The slices are ready when they bend slightly instead of snapping but still have a crisp bite.

5. Prepare the remaining ingredients. Quarter the apple, remove its core, and slice it thinly. Add the apple, dried cranberries, pepitas, and parsley to the dressed squash.

6. Finish and serve. Toss gently until the ingredients are evenly distributed. Taste and adjust with the remaining salt or a small squeeze of lemon. Serve immediately for the best contrast between the softened squash and crunchy toppings.

Expert tips

• Choose a squash that feels heavy for its size, has firm skin, and has no soft spots, cracks, or mold. A small squash is easier to peel and slice than a large one.
• If the squash slices taste noticeably bitter, discard them and start with another squash. Bitterness is not corrected reliably by extra dressing.
• For a nut-free version, use sunflower seeds instead of pepitas. For a different dried fruit, replace the cranberries with 1/3 cup chopped dates or golden raisins.
• If the salad seems watery, the apple or squash may have released extra moisture. Drain off a little liquid, then add 1 teaspoon olive oil and a pinch of salt before serving.
• Keep the pepitas separate until serving if you are preparing the salad ahead; they soften when left in the dressing.

Serving and storage

Serve this salad as a light lunch, a starter, or a crisp side for a meal. It is best within a few hours of preparation, while the squash and apple are still firm.

Refrigerate leftovers in a covered container and use within 24 hours. The salad will soften noticeably overnight, and the apple may discolor slightly. Keep it chilled, and do not leave the cut salad at room temperature for more than 2 hours, or 1 hour in very hot conditions.

Frequently asked questions

Can you eat acorn squash raw?

Yes, acorn squash flesh can be eaten raw when it is fresh and properly washed. The flesh is firm and dense, so peeling it and slicing it very thinly makes it more pleasant to eat. Discard squash with soft spots, mold, cracks, or an unusually bitter taste.

Do you have to peel acorn squash for this raw recipe?

Peeling is recommended because the skin is tough when uncooked. A sturdy vegetable peeler works best on a small squash, or you can remove the skin with a sharp knife before slicing.

Can I make this recipe without a mandoline?

Yes. Use a sharp chef's knife and slice the squash as thinly and evenly as you can. You can also use a vegetable peeler to make ribbons, though the pieces will be less uniform.

How far ahead can I make raw acorn squash salad?

You can dress the squash up to about 4 hours ahead and refrigerate it in a covered container. Add the apple, pepitas, and parsley shortly before serving for the freshest texture.