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Steak + Roasted Delicata Squash Rounds with Goat Cheese, Fig, Walnuts, and Greens

  • Writer: Devon Tonneson
    Devon Tonneson
  • Mar 7
  • 4 min read

Symptom check-in

POTS: I had dizziness every time I stood up today and trouble breathing during simple exercise today - I needed salt and protein today, so I salted the steak hard and ate this with a full glass of electrolytes.

Vestibular migraine: I had no vestibular migraine symptoms today - no vertigo, no nausea, and no light sensitivity.

Lupus: I had body aches and a low fever today, and my skin felt hot and reactive today - I wanted an anti-inflammatory, fully-cooked dinner today that still felt like something.


Disorder safety check

Condition

Works?

Why

POTS

Yes

Salt + steak + cooked veg is stabilizing

Vestibular migraine

Not targeted

Fine if no food triggers; keep seasoning simple

Lupus

Yes

Greens + squash + walnuts + olive oil are anti-inflammatory-leaning; fully cooked

Recipe

Ingredients (2 servings worth)


Steak

  • 1 steak (sirloin, strip, or ribeye), ~10 to 14 oz

  • 1 to 2 tbsp olive oil (or avocado oil)

  • 1 tsp kosher salt (plus more to finish)

  • 1/2 tsp black pepper

  • Optional: 1 small garlic clove, smashed

  • Optional: 1 tbsp butter (for basting)

  • Optional herbs: thyme or rosemary

Squash stacks

  • 1 delicata squash (or 2 small)

  • 1 to 2 tbsp olive oil

  • 1/2 tsp salt

  • Pepper

  • 1/3 cup goat cheese (or ricotta)

  • 2 fresh figs, halved (or quartered if big)

  • 1/4 cup walnuts

Greens + dressing

  • 4 to 6 cups mixed greens (the plate looks like spring mix)

  • 1 to 2 tbsp olive oil

  • 1 tbsp lemon juice or mild vinegar

  • Salt + pepper

Optional finishing touches

  • Flaky salt

  • Extra cracked pepper

  • Fresh thyme leaves


Equipment

  • Oven + sheet pan

  • Skillet (cast iron is best) OR grill pan

  • Tongs

  • Cutting board + sharp knife

  • Instant-read thermometer (strongly recommended)


Step-by-step

1) Prep the oven and squash first (they take longest)

  1. Heat oven to 425°F (218°C).

  2. Line a sheet pan with parchment or foil (optional, but easier cleanup).

  3. Wash delicata squash. Do not peel (skin is edible).

  4. Slice off the ends. Cut squash into 1/2-inch thick rings.

  5. Use a spoon to scoop out seeds from each ring so you get clean “donut” shapes.

  6. Put squash rings on the sheet pan.

  7. Drizzle with olive oil, sprinkle salt + pepper, and toss so every ring is coated.

  8. Arrange rings in a single layer (not stacked).

2) Roast the squash

  1. Roast 12 minutes.

  2. Flip each ring (tongs help).

  3. Roast another 10 to 14 minutes until browned at the edges and fork-tender.

    • You want caramelized spots but not mush.

3) While squash roasts: prep toppings + greens

  1. Toast walnuts (this matters):

    • Put walnuts in a dry pan over medium heat for 2 to 4 minutes, shaking often, until fragrant. Remove immediately.

  2. Prep figs: slice figs in half (cut side will face up like the photo).

  3. Put goat cheese in a bowl. If it’s too firm, mash with 1 tsp olive oil to make it spreadable.

  4. Put greens in a bowl.

  5. Make dressing: whisk olive oil + lemon juice/vinegar + pinch of salt + pepper. Set aside (do not dress yet if you want crisp greens).

4) Prep the steak

  1. Take steak out 15 to 20 minutes before cooking (helps even cooking).

  2. Pat steak dry with paper towel.

  3. Coat lightly with oil.

  4. Season generously with salt and pepper on both sides.

5) Cook the steak

Pan method (most reliable):

  1. Heat a skillet on medium-high until very hot (a drop of water should sizzle fast).

  2. Add a small drizzle of oil.

  3. Lay steak in the pan and do not move it for 2 to 4 minutes (depends on thickness).

  4. Flip and cook another 2 to 4 minutes.

  5. Sear the sides (use tongs) 20 to 30 seconds each if there’s a fat cap.

  6. Optional basting: lower heat to medium, add butter + smashed garlic + herbs, and spoon butter over steak for 30 to 60 seconds.

Temperature targets (use a thermometer):

  • Rare: 120 to 125°F

  • Medium-rare: 130 to 135°F (photo looks around here)

  • Medium: 140 to 145°F

  • Pull steak 5°F before your target because it continues cooking while it rests.

6) Rest and slice the steak correctly

  1. Put steak on a cutting board.

  2. Rest at least 8 to 10 minutes (do not skip or juices run out).

  3. Slice against the grain into thin strips.

  4. Finish with a pinch of salt + pepper (and any pan juices).

7) Build the squash stacks

  1. When squash rings are done, let them cool 2 minutes so cheese doesn’t melt instantly.

  2. Place 2 to 4 squash rings per plate (like the photo).

  3. Spread a thick layer of goat cheese on top of each ring.

  4. Place 1 fig half on each goat-cheese-topped ring (cut side up).

  5. Top each fig with one toasted walnut half.

  6. Sprinkle thyme leaves and cracked pepper

8) Dress greens and plate everything

  1. Toss greens with dressing lightly (start with less than you think).

  2. Place a bed of greens on each plate.

  3. Add sliced steak on top of greens.

  4. Add squash stacks.

  5. Finish with flaky salt, more pepper, and a final drizzle of olive oil if you want shine.

 
 
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