We all know that in addition to the right exercise, the right food is essential if you want to Age With Grace and Strength. I try to eat an anti-inflammatory diet most days. That includes my favorite tasty winter veggies! As humans, we need those off days to feed our souls with comfort food, and we should allow ourselves to do that. There’s no need to feel guilty for having a piece of chocolate birthday cake on our birthday, or an occasional splurge for lunch out with an old friend. As long as we eat what our body needs on a regular basis, we’ll be fine.
What my body seems to crave every year at this time is butternut squash, sweet potatoes, carrots and other colorful vegetables. Carrots are especially a weakness of mine (and my son’s).
So, I decided to write about these today to give you the benefits of some of my favorite foods – maybe they’ll be your favorites as well!
Delicato squash
I’ll start with a type of squash that was new to me last year. One of my students mentioned that she and her husband LOVE Delicato squash. She said it’s their new favorite vegetable. So, when I found some in the grocery store, I picked it up and tried some boiled and mashed. OK – it’s my new favorite as well – or second favorite as carrots will always remain top of the heap!
This sweet winter squash is easy to find in the grocery store as it has green and yellow oblong stripes. And if you’re wondering why it’s named “Delicato,” it’s because of its delicate skin, which is edible and delicious once cooked. Delicato squash is also known as bohemian squash, peanut squash, and sweet potato squash, although I have not seen it labelled as anything but Delicato.
Delicato is a fall/winter squash, and part of the same family as acorn and spaghetti squashes.
A one-cup serving of Delicato squash contains:
- Calories: 50.4
- Carbohydrates: 12 g
- Fiber: 2 g
- Sugar: 3 g
- Fat: 0.5 g
- Protein: 1 g
- Sodium: 5.6 mg
- Potassium: 490 mg
- Iron: 0.7 mg
- Calcium: 40.6 mg
The exact amount of nutrients can vary by individual squash, but in general, Delicato also provides vitamins and minerals like folate, niacin
- Vitamin B5: 0.1888 mg
- Vitamin B6: 0.156 mg
- Thiamine: 0.030 mg
- Vitamin A: 1370 IU
- Vitamin C: 12.3 mg
- Magnesium: 14 mg
- Phosphorus: 23 mg
- Zinc: 0.21 mg
- Manganese; 0.163 mg
Since I tend to run low in potassium, I’m quite happy to be getting a whole 490mg with my serving of Delicato!
Benefits of Delicato Squash
Delicato is high in fiber, especially in the skin. Fiber helps make your bowel movements smoother, lowers cholesterol levels and keeps your blood sugar levels steadier. Fiber also supports a healthy gut microbiome.
And, this delicious squash contains both soluble and insoluble fiber, with its edible skin. Soluble fiber helps reduce your cholesterol levels, while the insoluble fiber absorbs water and adds bulk to your stool. This, in turn, promotes bowel regularity and prevents constipation.
This powerhouse squash, like many other “winter vegetables” contains carotenoids like vitamin A and beta-carotene, which support cell growth, healthy vision, and reduce inflammation while combating oxidative stress. That makes it a very tasty part of my anti-inflammatory diet! Try it out and let me know what you think!
Butternut squash
Butternut squash is another favorite of mine. It’s packed with essential nutrients, including potassium and Vitamin C, contributing to overall health. The potassium that I often run short of helps regulate my blood pressure and support my heart health. Butternut is also high in fiber, which, as mentioned, supports digestion and improves immune function.
Butternut squash is low in calories but loaded with important nutrients.
Nutrients in 1 cup mashed Butternut squash:
- Calories: 82–94
- Carbohydrates: 22–24 g
- Protein: 3 g
- Fiber: 6.6–7 g
- Fat: 0.2 g (without salt)
- Vitamin A: 8013IU
- Vitamin C: 8.4 mg
- Potassium: 319 mcg
- Iron: 1.4 mg
- Calcium: 45.6 g
- Folate: 38 mcg
- Magnesium: 21.6
Carrots
Carrots are my top anti-inflammatory winter vegetable! A delicious and nutritious addition to any diet, providing strong anti-inflammatory benefits. These splendalicious (I made that word up) vegetables are rich in carotenoids, which gives them their lovely, vibrant color. With low-calories and high fiber, carrots support digestive health and lower cholesterol levels, making out heart smile.
Benefits of Carrots
Carrots are rich in lutein and zeaxanthin, which support healthy vision and reduce cataract risk. The provitamin A carotenoids found in carrots serve as precursors to vitamin A, which is crucial for optimal vision. Regular consumption of carrots can stabilize blood sugar levels, making them a tasty food choice for individuals with diabetes.
- Calories: 54
- Carbohydrates: 13 g
- Protein: 1 g
- Fiber: 4.6 g
- Vitamin A: 8013IU
- Vitamin C: 3 mg
- Vitamin E: 1 mg
- Potassium: 367 mcg
- Calcium: 46 g
And, lastly, sweet potato!
I use mashed sweet potatoes as a base for my poached eggs instead of bread. Sweet potato hash with eggs and turkey sausage is a weekend favorite. They are also great plain and mashed with fish or chicken!
Sweet potatoes are celebrated as a superfood due to their high nutrient content. This delicious root vegetable is incredibly versatile, making it a staple in my own anti-inflammatory diet. From providing an abundance of vitamins and minerals to supporting gut health and regulating blood sugar, sweet potatoes offer numerous health benefits.
Nutrition in 1 cup of Sweet Potatoes:
- Calories: 180
- Protein: 4g
- Carbohydrates: 41g
- Fiber: 6.6g
- Sugar: 13g
- Fat: 0.3 g
- Vitamin A: 2,581 mcg
- Vitamin C: 42 mg
- Vitamin B6: 0.54 mg
- Vitamin B6: 1.9 mg
- Niacin: (B3): 1.77 mg
- Thiamin: (B1): 0.18 mg
- Riboflavin (B2): 0.15 mg
- Vitamin E: 3.08 mg
- Vitamin K: 6.9 mcg
- Folate: 19.7 mcg
The bottom line
ALL these wonderful winter veggies contain a ton of the nutrition that our body needs. Pick up a few today and add them to your daily meal planning for more fabulous anti-inflammatory foods! Simple, colorful, and kind to your joints and heart. If you are looking for easy, delicious foods that support joint comfort, bone health, and everyday strength without dieting drama, pick up some of these!
To get you started, here is my favorite recipe for Sweet potato Hash.
If you’d like to work with me privately to help you find the anti-inflammatory foods that YOU enjoy, I’m offering a Holiday special right now on three personalized sessions for Post Menopausal Weight Loss!
FAQs
- Are winter squashes anti-inflammatory? Yes. Delicato and butternut provide fiber, carotenoids, and potassium that support steady energy and joint comfort.
- Are sweet potatoes OK if I watch my blood sugar? In modest portions and paired with protein, sweet potatoes offer fiber and steady energy many women 50+ do well with.
- Do I need special recipes? Not at all. Roast, mash, or sauté with olive oil, herbs, and a lean protein.
Best of Health,
Kathi
