During this time of year, you're likely to find butternut squash, an autumnal staple, on most grocery stands.
Today we'll look at this popular winter squash and learn what it can do for your bones and your overall health. You might be surprised at just how jam-packed it is with bone-building vitamins and minerals. You'll also get two recipes that use butternut squash in a delightful and unexpected way.
All About Butternut Squash
Butternut squash most likely originated in Central America. It grows on long vines and is technically a fruit, although it is typically used as a vegetable in most dishes. The blossoms and seeds of the butternut squash are also edible, and quite tasty.
Butternut squash is part of the Cucurbita family, which includes pumpkins, gourds, and other squashes originating in the Americas. Like its relatives, butternut squash is an excellent source of nutrients. Here are the top general health benefits of butternut squash:
- Immune System Boost – Butternut squash is rich in beta-carotene, which makes it a powerful immune system booster. It also reduces inflammation, which helps to keep the immune system balanced. Additionally, it contains a good amount of Vitamin C, which is critical for immune health.
- Reduces Fatigue – If you experience fatigue, then butternut squash could help you recover your strength. A study published in 2012 has shown that butternut squash was effective in decreasing fatigue and increasing exercise performance in mice. 1
- Aids Weight Loss – Squash is full of nutrients, but it is a low calorie food . One study found that an extract had anti-obesity effects, since it impeded the development of fat.2
- Cancer Prevention – Studies have found that butternut squash has cancer-preventing qualities. A protein in the squash, Moschatin, inhibits the growth of skin cancer cells.3
Synopsis
Butternut squash is technically a fruit. It's a rich source of nutrients and has many health benefits, including boosting the immune system, reducing fatigue, aiding weight loss, and preventing cancer.
Butternut Squash And Bone Health
In addition to its broad health benefits, butternut squash is specifically beneficial to your bones. It contains nine Foundation Supplements, including high levels of manganese, iron, and Vitamin C.
Manganese is an essential component of many enzymes. That includes enzymes that are essential for the formation of healthy bone and collagen. Studies have shown that manganese deficiency can prevent the absorption of calcium. 4
Iron is another bone-building mineral found in butternut squash. Our bodies cannot synthesize iron. Getting enough of this mineral is essential for bone health. Studies have confirmed that iron deficiency causes diminished bone formation which contributes to bone loss.5 Conversely, an adequate iron intake has been shown to positively impact bone mineral density.6
Vitamin C is a notable bone-builder. Its antioxidant abilities protect bone from oxidative damage. It also helps keep the adrenal glands healthy, which reduces levels of bone-damaging stress hormones. Additionally, Vitamin C is essential for collagen synthesis. Collagen makes up nearly one-third of our skin, bone, and connective tissue. It also makes up 90% of the organic component of bone.
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Additionally, butternut squash is a plant source of calcium and protein, both of which are essential for building bone mass. Calcium is a building block of bone, and protein comprises muscle mass, which is necessary for the stimulation of bone growth.
Synopsis
Butternut squash helps protect and build bone thanks to its impressive nutritional profile. Manganese, iron, and Vitamin C are all Foundation Supplements found in butternut squash. Additionally, its protein and calcium content is beneficial for the creation and maintenance of bone.
The Nutritional Profile Of Butternut Squash
Here's a breakdown of the nutritional profile of a single serving (205 grams or about one cup) of butternut squash.
- Vitamin A – 22,869 IU (457 percent DV)
- Vitamin C* – 31 milligrams (52 percent DV)
- Vitamin E – 2.6 milligrams (13 percent DV)
- Vitamin B6* – 0.3 milligram (13 percent DV)
- Vitamin B1* (thiamine) – 0.1 milligrams (10 percent DV)
- Vitamin B3* (niacin) – 2 milligrams (10 percent DV)
- Vitamin B9* (folate) – 38.9 micrograms (10 percent DV)
- Manganese* – 0.4 milligrams (18 percent DV)
- Potassium – 582 milligrams (17 percent DV)
- Magnesium* – 59.4 milligrams (15 percent DV)
- Calcium* – 84 milligrams (8 percent DV)
- Iron* – 1.2 milligrams (7 percent DV)
- Copper* – 0.1 milligram (7 percent DV)
- Protein – 1.8 grams
*denotes Foundation Supplement
Two Tasty Recipes Featuring Butternut Squash
Now that you know how densely nutritious butternut squash is, you’ll want creative ways to incorporate it into your diet. Squash is great for roasting and for soups. But today we share two far more creative and surprising uses of this bone-building fruit.
Autumn Delight Cookies
pH-Balanced
Makes 14 cookies
Ingredients:
- 1 cup rolled oats, previously blended to the consistency of flour
- ¾ cup almond flour
- ¾ cup grated butternut squash
- 2 tablespoons coconut oil
- ½ teaspoon stevia powder or monk fruit sweetener (adjust to taste)
- 4 tablespoons almond milk or your favorite non-dairy milk
- 1 egg (at room temperature)
- 1 ½ teaspoons baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- 1 teaspoon vanilla extract
Directions:
- In a medium bowl, whisk together the egg, vanilla, stevia powder, almond milk, and coconut oil. In another bowl, whisk together the flour, oats, baking powder, vanilla, cinnamon, and nutmeg.
- Add the oats and flour mixture to the first bowl and mix until incorporated. Then fold in the shredded butternut squash.
- Place the mixture in the refrigerator for 30 minutes. Preheat oven to 325F and line a baking sheet with parchment paper.
- Scoop out 14 measures of the cookie dough onto the baking sheet. Use a spatula to even out and flatten the surface.
- Bake at 325°F for 12 to 15 minutes. Allow the cookies to cool completely on the baking sheet and then enjoy or store them in an airtight container in the refrigerator.
One-Bowl Chocolatey Cookies
pH-Balanced
Makes 18 cookies
Ingredients:
- 1 cup rolled oats, previously blended to form the consistency of flour
- 1 cup almond flour
- 1 cup butternut squash puree
- ½ teaspoon stevia powder or monk fruit sweetener (adjust to taste)
- ½ cup almond butter
- 1 teaspoon pumpkin pie spice
- Chocolate chips for topping
- Preheat oven to 350 degrees and line a large baking sheet with parchment paper.
- In a large bowl, add the butternut squash puree, oats, stevia, almond butter, and pumpkin pie spice and mix well (you can also use an electric mixer).
- Form the dough into tablespoon sized balls and place on the baking sheets.
- Gently flatten each cookie by pressing down the tops with a spoon to achieve a cookie shape.
- Place a teaspoonful of chocolate chips on top of each cookie.
- Bake for 14 to 18 minutes. Allow to cool completely and store in an airtight container in the refrigerator.
Directions:
What This Means To You
Both of those cookie recipes are sure to delight and surprise your friends and loved ones. Not only will you be bringing joy, but you'll also be bringing good health. Butternut squash supports your bones with a burst of essential vitamins and minerals. It doesn't hurt that it's also bursting with flavor!
You can get other delicious bone-building recipes in the Save Institute's cookbook and meal planner Bone Appétit. There are few things as cozy or satisfying as a warm kitchen on a cold day. Turn yours into a source of health, strength, and culinary delight!
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References
1 https://www.ncbi.nlm.nih.gov/pubmed/23047485
2 https://www.ncbi.nlm.nih.gov/pubmed/22262865
3 https://www.ncbi.nlm.nih.gov/pubmed/14672560
4 https://pubmed.ncbi.nlm.nih.gov/22201963/
Thank you so much, Vivian. This Butternut squash info is so interesting. We will be buying this more often. Thank you, also for being here for us . We appreciate you more than you know. Janice
I want to try these recipes. Do I cook the squash first before grating it in Autumn Delight Cookies? Do I cook it first to make the butternut squash puree in One-bowl Chocolatey Cookies?
Cindy, the grated squash is raw, but for the puree, you have to cook it first. Let us know how they turned out. Enjoy!
What’s your take on taking DiBase 25,0000 i.u.
If someone gets diagnosed with very low Vitamin D levels in the blood, then it could be good to take it for a short period of time. 25,000 IU is a large dose, so it can be recommended for replenishment but not for the maintenance of desirable D3 blood levels.
It would be nice to have the nutritional info on the recipes. I especially need the carbs on those cookies.
How do I print these recipes?
We appreciate your suggestion, Lillian! And to print the recipes you simply scroll down to the bottom of the article (underneath the references) and click the “print” icon.
What do you suggest in place of oats? I cannot eat these but not sure what a good substitute would be for them.
Thanks for this program -it’s wonderful!
A good alkalizing substitute for ground oats is quinoa flakes. You would still need to blend them and you can use the same quantities. And I’m glad you’re doing well with the Program!
Hi Vivian
Wow? Thanks for al the wonderful recipes– I love all squashes– these sound great!
The lima bean one sounds interesting–cant wait to try it. I dont usually like Stevia, havent used monk fruit sweetenr before-it is similiar in taste & do you use the same amount? so fun for new recipes–hazelnut one too. : )
Blessings on your day!
Pegge
I’m so glad you like the recipes, Pegge! Monk fruit extract is heat stable, so it’s suitable for cooking and baking. But substituting stevia with monk fruit is a bit of a challenge, so I suggest you experiment with it. One packet of monk fruit is typically equivalent to two teaspoons of sugar.
It would be great if you could do some recipes without nuts .
Vivian, thank you for all your information to us, so very helpful always. Could you put an alternate to stevia in your recipes as I am allergic to stevia and am not sure how much honey or other sweetner to use.
I’ll definitely keep that in mind for future recipes, Pam. But some sweet recipes would require too much honey or maple syrup to be bone-healthy. That’s why we replace that with stevia. I suggest you try a monk fruit sweetener instead.
Does Buttercup squash have similar nutrient values ? I prefer buttercup over butternut. Also how about delacata squash which I buy when I can find it ?
Buttercup squash, also a winter squash variety, contains fewer vitamins and minerals than butternut squash, Claire. And the delicata squash has a very similar nutritional profile.
I grew up eating winter squash, I guess it’s called acorn, how does that compare to butternut? I haven’t been eating much of it because I thought it was acidic and I was trying to only have one acidic food on my plate which is always the protein, is butternut alkaline, you didn’t mention that in the article. Recipes look really good can’t wait to try one.
As far as nutrients and vitamins are concerned, both are about the same and they’re acidifying. Their texture is different, and that’s why butternut squash is often used for soups.
And this article has a squash recipe that you might also enjoy:
https://saveourbones.com/cook-with-these-3-ingredients-to-build-your-immunity-and-your-bones/
Good Day to you!
I have been eating pepper squash throughout my life! I use it weekly in my chicken consomme… I love it! Presently, I will begin to use it in pastry as well… I will pass on your information to my friends. Thanks so much!
It’s my pleasure, Elizabeth!
Thanks for this information – a question that I have is: Is the nutritional profile of spaghetti squash the same as for butternut squash? I prefer the taste and texture of spaghetti squash to the butternut. Thanks! ML
You’re welcome, Marilynn! To answer your question, spaghetti squash is also a nutrient-dense food, but it contains fewer vitamins and minerals than butternut squash. It has about half the amount of carbohydrates and about one-third of the fiber when compared to butternut squash.