Squeeze In Some Squash!

Winter squashes are incredibly versatile; they can be mashed, spiralised, cubed, chipped…just about anything! They have a delicate, sweet taste that makes them a great addition to any meal. During these cold months, winter squashes are my go-to option during carb re-feeds.

albumtemp-21Health Benefits

  • Carotenoids

Winter squashes are potent sources of carotenoids such as luetin and zeaxanthin, which promote eye health, as well as alpha-carotene and beta-carotene1 2.

  • Folate

Being high in folate makes winter squashes an ideal choice of carbs for pregnant women, helping to protect against birth defects3 4.

  • Complex carbohydrates

Roughly half of the carbohydrate content of winter squashes is in the form of polysaccharides, making them anti-inflammatory and insulin-regulating5.

  • Cardiovascular health

Winter squash also contains vitamin C, magnesium and manganese, all of which contribute to heart health, normalising blood pressure and reducing the risk of strokes6.

How to include them

  • Butternut squash mash

I could eat this everyday! Try my Lamb Cutlets with Butternut Squash Mash and Mint Sauce.

Use in recipes, such as my Paleo Pumpkin & Orange Loaf.

  • Spiralise butternut squash

You can buy already spiralised butternut squash in many supermarkets. Fresh is always optimal but if you are without a spiraliser, pre-prepared noodles are worth a go!

  • Roasted cubes

These make a great, lower carb alternative to sweet potatoes.

  • Pumpkin soup

A warming classic!

  • Roast the seeds

Butternut squash and pumpkin seeds taste incredible with a sprinkle of seasoning.






1, 3, 5 & 6: NYR Healing Foods, 2013.

2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706936/ , Lutein, Zeaxanthin, and meso-Zeaxanthin in the Clinical Management of Eye Disease, 2015.

4: https://www.ncbi.nlm.nih.gov/pubmed/18709885, Effects of folate and vitamin B12 deficiencies during pregnancy on fetal, infant, and child development, 2008.


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