Winter Squash For A Healthy Immune System

Winter squash supports our immune system with lots of Vitamin A,  free radical-scavenging Vitamin C and B vitamins. It’s also one of the richest sources of anti-inflammatory nutrients and omega 3’s, which also support our immune system. And yes, its full of fiber to help keep our digestive tract working well and it’s very inexpensive this time of year. What could be better?

Last night I baked a Kabocha squash from our garden. It is the sweetest squash I know and the best part is eating its sweet skin. I served the squash on its own with a large salad.


The meaty texture of squash can make it a perfect main course, and then add a big salad for all the High Nutrient Dense (HND) advantages of the dark leafy greens. In the salad were lots of veggies and an avocado for even more omega 3’s. You can add frozen green peas or a handful of nuts if you want to increase the protein content. Please enjoy the recipes below and see how little time it takes to make an outstanding meal that you can enjoy often this time of year. And remember squash strengthens our immune system that helps ward off colds and flues.

Whole Kabocha Squash

Whole Kabocha Squash

To cook squash, simply cut in half, remove the seeds and any stringy pulp. Slice off a small piece and taste it. Is it sweet? If so, put squash in baking pan with the cut side down, and cook covered at 350º F. for 1 hour or until squash is very soft and well cooked. No need to add oil,  water or seasoning. Let the squash speak for itself. You’ll be amazed at how delicious it is.


This time of year Delicata Squash, Buttercup, Butternut, Kuri and Acorn Squash are easy to find and shown in the picture above. Kabocha, Delicata and Buttercup are the sweetest squash and you can eat the skin. The others are delicious too, each with its own distinctive flavor (but their skin is a little tough.)


To Your Amazing Health,

Delicious Salad (serves 2)
1 head green or red leafy lettuce, washed and torn in pieces on serving plates
2 tomatoes, quartered
1 cucumber, peeled and sliced
1/2 red onion, peeled and sliced very thin
1 large ripe avocado, peeled, seed removed and cut in chunky pieces
Olive oil and Umeboshi Vinegar dressing (5 parts oil to 1 part Umeboshi Vinegar), drizzle over salad
Baked Winter Squash
1 medium size Kabocha Squash (be sure it has a nice orange spot on one side to guarantee sweetness) or one of the other Winter Squashes.
Baking Pan with a Lid.
Preheat oven to 350º F. Wash squash well. Cut in half, then in quarters. Cut away top and bottom. Scrape the seeds and any stringy pulp from each piece and place cut side down in baking pan. Cover pan with lid. Bake 1 hour or until tender. Serve as is. No need to add anything. The delicious sweet taste of this squash speaks for itself.

2 thoughts on “Winter Squash For A Healthy Immune System

  1. We had kabocha squash slow baked for supper last night! I love winter squash but haven’t yet had much luck with growing them.

  2. Dearest Wendi,
    The Kabocha we enjoyed just volunteered in the garden from squash seeds last year that got scattered about. One thing a friend shared is that you can order seeds that grow well in your geographic area. Maybe look that up on the web.
    Love and hugs,

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