As we sink into Autumn, I invite people to focus on the flavors and nourishing – medicinal qualities of traditionally stored foods. Food is our best medicine.

Winter squash provides colorful eating, varying degrees of sweet taste, and deep cellular nourishment in every bite. Squashes originated in the Americas. Modern day eating squash developed from wild squash which originated between Guatemala and Mexico. Native Americans (corn, beans, and squash make up the 3 Sisters Gardens) introduced squash to Europeans. The word squash is derived from the Algonquin word “askoot asquash.” This Algonquin word means “eaten green.”

Winter squashes are tastier and more nutritious than the summer squash varieties and a higher source of natural sugars. This higher natural sugar content gives Winter Squashes their amazing range of sweet flavors. Winter Squash is also higher in carbohydrates and the *carotenoids. Squashes are high in vitamin A (carotenoids) and C, potassium, magnesium, dietary fiber, vitamin B6, manganese, vitamin B2, folate, vitamin K, pantothenic acid, vitamin B3, and small amounts of omega-3 fats. Squashes also contain calcium, other trace minerals, cell wall polysaccharides, and plenty of anti-oxidants and phenolic phyto-nutrients.

The complex carbohydrates and fibers of Winter Squash support gut health. (See the recently posted articles on Gut Health Parts 1, 2, & 3. Gut health is where whole body health begins: immune, mood, neuro, cellular…) There are many ways fiber impacts gut health. I will share a few here in quick bullet points. I invite you to dive into your own research, learn more, and use your wisdom to heal gut health, cell health, and whole-body health.

Some health impacts of dietary fiber from whole food choices:

• Regulates bowel movements keeping the intestines clean and toned while preventing constipation.
• Supports healthy gut microbial population (processed, refined foods support the destruction of healthy gut microbes and the overgrowth of not so health microbes in the gut).
• Supports removal of parasites from the intestines.
• Supports blood sugar control and may prevent insulin resistance and associated diseases.
• Reduces cholesterol and triglyceride levels, the importance of cholesterol and fats for human health is another topic for a different day.
• Sweeps out potential toxins and carcinogens from our systems.

Winter squash are an inflammation modulating food. With the increase in inflammatory related symptoms and the resultant illnesses, a good dose of squash every few days in the fall, winter, and early spring can be a healing lifestyle choice. Winter squash contain cucurbitacin. Cucurbitacin molecules are inflammation modulating. Cucurbitacins are glycoside molecules found in a variety of foods, including the brassica vegetables, some mushrooms, and some forms of seafood.

Our most familiar winter squash is the pumpkin. Pumpkins are known to Americans in the form of Halloween jack-o-lanterns and Thanksgiving pumpkin pies. Heritage varieties of pie pumpkins are densely nutritious and satisfying food for the long, cold days of winter. Cutting up raw pumpkin and adding it to soups and stews makes for a hearty winter dinner. Adding pureed pumpkin to chocolate chips cookies, sprinkling in some warming spices, makes for a deeply flavorful fall and winter cookie treat. Recipes to follow.

The energetic qualities of winter squash are warming to the body and help to improve circulation. Squash (and pumpkins) have many healing uses. I will list some here.

• Cooked, deep orange squash or pumpkin is a soothing remedy for sunburn and skin burns, Use the cold, cooked flesh that you have stored in the refrigerator. Place directly onto the skin burns for pain relief. Do not use on severe burns such as 3rd degree.
• This same cool squash flesh can be applied to the forehead for headache and migraine relief.
• Squash and pumpkin seeds are cell nourishing food and are gentle parasite cleansers. The seeds can be dried and eaten raw or lightly roasted on low oven temperatures.
• Pumpkin and squash seeds are high in zinc and nourishing / medicinal food for the prostate.
• Tea, made from the seeds, is used for urinary tract difficulties. The seeds are crushed and simmered very gently, covered in a pot for 20 minutes. Turn off heat and allow to steep for another 30 minutes. Drink 3-4 cups daily.
• The highly nutritious squash is an important part of an anti-cancer diet and nourishing medicine to support the prevention and healing of many degenerative disease processes.

Fun & tasty ways to enjoy squash and pumpkins:

• Instead of lasagna noodles, use the neck of a buttercup squash. You can peel and slice the long neck into thin layers. Piece together your favorite lasagna recipe using the raw squash slices instead of grain-based noodles.
• Save the leftover cooked squash. Make a pot of vegetable soup and add the squash to the broth / water to make a heartier, sweeter soup stock.
• Add cooked squash and pumpkin to quick breads, muffins, pancakes, waffles, and cookies for added flavor, sweetness, and nutritional density. Cut back on the recipes sugar content and revel in the natural, whole food sweetness of the squash.
• Add a tablespoon of cooked buttercup squash to your milk for hot chocolate or coffee. Add pumpkin pie spices, vanilla, and a touch of honey or maple syrup to make your own, natural pumpkin spiced lattes.
• Add to smoothies to make a pumpkin pie spiced smoothie. Milk, cooked pumpkin or squash, vanilla, honey, spices (pumpkin pie or Chai spices).
• Peel a deep orange squash or pumpkin and grate it raw. Make a cabbage like salad out of the raw squash. Be creative with the dressing you make for this; again, pumpkin pie or chai spices are a fun way to liven up a winter dinner salad.
• Add the gratings, or bite sized chunks of raw squash, to a regular green salad.
• Hollow out a squash or pumpkin, use the flesh in cooking up a pumpkin / squash soup, and use the hollowed-out skin as your soup tureen.
• Puree cooked squash, like you were making a creamed soup, and serve as sauce over pasta. Again, have fun with pumpkin pie or chai spices. Add chick peas and coconut flakes. Toasted cashews would be yummy or how about some toasted pumpkin or squash seeds? Add chorizo sausage chunks and grated asiago cheese.
• Slices of raw squash or use the leftover cooked squash in an omelet. Squash pairs well with your favorite cheese in an omelet. You can put slices of raw squash onto the fry pan bottom, crack eggs on top, cook to your desired doneness, and sprinkle with feta cheese.
• Be brave. Think outside the box and discover fun ways to add squash to your daily life. An outside the box idea: leftover cooked squash added into your oatmeal with pumpkin pie or chai spices, honey, and vanilla. What a tasty, nourishing, and different breakfast experience.

alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin are some of the cell nourishing, immune stimulating, body healing carotenoids we have discovered in whole foods. In many cultures, no single food provides a greater percentage of certain carotenoids than winter squash.

My written information is from my wisdom, research, training, and experience in western medicine (Functional Medicine RN) and Natural Medicine -Holistic Modalities – Herbalist certification. My views are not necessarily the views of the Potsdam Food Co-op. When we make choices about our health, use other’s advice, and make choices based upon that advice; we are taking our health into our own hands. Our choices, and any actions that result from said choices, are our own responsibility. Using herbs wisely, as food and medicine, requires hands on learning and working with a trained herbalist while you create your own knowledge base. Yes, this is my disclaimer.

-Paula Youmell, RN

Find more articles by Paula Youmell, RN, Wise Woman Nurse.