Roasted Pumpkin & Beet Salad

Roasted Pumpkin & Beet Salad
By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Pumpkin is for more than just carving and decorating your home in fall.  As one of this season’s top health foods, pumpkin is rich in antioxidants like carotenes which are credited with supporting our immune system, promoting gorgeous skin, maintaining healthy vision and even promoting cancer prevention.  That vibrant orange hue lets you know just how good pumpkin is for us.  And roasting pumpkin is easy and saves well for leftovers.  Toss it into your favorite salad or main dish for a healthy dose of fiber and vitamins.

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  • 1 sugar/cooking pumpkin,  including seeds
  • 1 large beet (beetroot)
  • 2 cups (100 g) greens (I used green and red leaf lettuce)
  • 1 tbsp olive oil
  • 1 tsp red pepper flakes
  • sea salt and black pepper, to taste


  • 1 garlic clove
  • 1/2 lime, juice only
  • 1/2 tbsp maple syrup
  • 1/2 cup (125 ml) olive oil
  • 1 tsp dijon or spicy mustard
  • sea salt and pepper, to taste



  1. Preheat oven to 400 F (200 C).
  2. Line 2 baking sheets with parchment paper.
  3. Wash pumpkin, then cut stem off pumpkin by making a circle and pulling it off of the pumpkin.
  4. Remove seeds and place in colander to rinse and remove strings. Set aside to let dry.
  5. Cut pumpkin into sections, scrape away remaining strings and peel off outer skin. Then chop into chunks.
  6. Wash beet, peel and cut off ends. Then slice into chunks.
  7. Place garlic (whole and unpeeled), beet slices, pumpkin chunks and seeds onto parchment paper.
  8. Drizzle olive oil then sprinkle red pepper flakes, salt and pepper.
  9. Bake for 20-40 minutes until pumpkin and beets are tender. Watch seeds and bake for less time, until golden brown.
  10. Let seeds, pumpkin and beets cool.
  11. Meanwhile, wash lettuce well and chop. Then add to bowl.
  12. Add cooled root veggies to bowl and mix with dressing.
  13. Portion into large bowl or plate, garnish with roasted pumpkin seeds. Enjoy!
  14. Save extra roasted pumpkin and seeds for a snack or add to your favorite dish.


  1. Add olive oil, juice from lime, maple syrup, mustard, salt and pepper to blender or food processor.
  2. Peel and chop shallot then place into blender.
  3. Squeeze roasted garlic out of peel and add to blender.
  4. Blend well adding more seasoning as needed to taste.
  5. Store extra dressing for about 7-10 days in the fridge in an air-tight container.


  • Beet – radish, tomato
  • Lettuce – use any mix of greens including romaine, spinach, kale, etc.
  • Pumpkin – butternut or other winter squash
  • Garlic – ginger
  • Lime – lemon
  • Maple syrup – honey

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 1 hour

Servings: 2

  • Nutrition per serving:
  • Calories190
  • Fat14g
  • Saturated Fat2g
  • Cholesterol0mg
  • Sodium690mg
  • Carbohydrates18g
  • Fiber3g
  • Sugars9g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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