Follow the ‘Three-lows’ in recipes for Squash salad

November 8, 2013

Courtesy of And Books

Ingredients (to serve four people)

You will need two-thirds (600 grams) of buttercup squash, known as “sweet squash” in Korea, and one-third of a cup of sliced almonds. Optionally, you will need two spoonfuls of dried cranberries.

For honey yogurt dressing, you will need three spoonfuls of plain yogurt, two spoonfuls of mayonnaise, and one and a half spoonfuls of honey.

Step by step


1. Jab out the upper end of the buttercup squash and scoop out the seeds. Cut the squash into appropriate sizes.

2. Steam-cook the squash for about 10 minutes.

3. Roast the sliced almonds in a dry pan at a low heat.

4. Mix all ingredients with the honey yogurt dressing and add cranberries.


Cranberries are effective in healing wounds and the prevention of scurvy. The anthocyanin pigment in cranberries is antioxidant, helping in the prevention of cancer, cardiovascular disease and atherosclerosis. It is also abundant in polyphenol, which has anti-aging effect. Dried cranberries contain plenty of dietary fiber as well.

This is an excerpt from “Samjeo-Babsang,” or three-lows to observe in recipes, by Prof. Lim Do-sun at Korea University Anam Hospital, published by And Books. The “three-lows” refers to low sodium, low calories and low fat.