Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Sept. 15, 2011

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Neal's Blog


Get your serving of grains with the help of bulgur - a type of grain made from whole wheat kernels commonly used in Mediterranean dishes. Bulgur has a light, nutty flavor and goes perfectly with squash.


Squash are an excellent source of vitamin A, C, and B vitamins. To learn more about the benefits of each vitamin and its effects on the body, visit our website.

Delicata Squash

Delicata Squash 

The cylindrical green-and-yellow-striped delicata squash has sweet yellow flesh. Another option for preparing this recipe is to lightly steam it and then finish by roasting it in the oven at 350 degrees for about ten minutes. Look for delicate squash in stores from September to November. This recipe is simple and quite delicious – nothing says autumn like squash!


Makes 6 servings

3 delicata squash
1 tablespoon Sesame Salt
1 freshly ground black pepper


Cut squash in half length-wise and remove seeds. Steam over boiling water until tender when pierced with a fork, about 15 minutes.

Sprinkle with Sesame Salt and pepper. Serve immediately.

Nutrition Information | Per serving (1/2 squash):

calories: 158; fat: 1.1 g; saturated fat: 0.2 g; calories from fat: 6.5%; cholesterol: 0 mg; protein: 7.7 g; carbohydrates: 31.6 g; sugar: 5.1 g; fiber: 9.6 g; sodium: 420 mg; calcium: 68 mg; iron: 2.6 mg; vitamin C: 49.9 mg; beta-carotene: 450 mcg; vitamin E: 0.5 mg

Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.


Please feel free to tailor PCRM recipes to suit your individual dietary needs.



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