Live Streaming Classes & Personal Training For Active Agers 55+
Author: Irene Pastore
Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.
1 Tbsp. vegetable bouillon base (we used Better Than Bouillon
1 medium butternut squash (about 2 1/2 lbs.), peeled (seeds reserved), cut into 1″ pieces
2 medium carrots, cut into 1″ pieces
21/4 tsp. turmeric
21/4 tsp. black pepper
2 Tbsp. light coconut milk
DIRECTIONS
Heat 2 tablespoons oil in a large Dutch oven over medium heat. Add the onion and cook, covered, stirring occasionally, until tender, 6 to 8 minutes.
Meanwhile, combine the bouillon base with 6 cups boiling water, stirring to dissolve.
Add the squash, carrots, 2 teaspoon turmeric and 1/2 teaspoon pepper to the Dutch oven and cook, stirring, 1 minute. Add the broth, bring to a boil, then reduce heat and simmer until the vegetables are very tender, 18 to 22 minutes.
Meanwhile, heat oven to 375°F. Toss the reserved seeds (about 1/4 cup with the remaining teaspoon of oil, 1/4 teaspoon turmeric and 1/4 teaspoon pepper and roast until golden brown and crispy, 9 to 11 minutes.
Using an immersion blender (or standard blender, working in batches) purée the soup. Sprinkle with the toasted seeds and swirl in the coconut milk.
Butternut squash is a type of winter squash known for its sweet, nutty flavor and smooth, creamy texture when cooked. It has a distinctive bell or pear shape, with pale beige skin and deep orange flesh inside. Native to the Americas, it’s part of the gourd family, which also includes pumpkins and zucchinis.
How Does Butternut Squash Benefit Aging
Butternut squash is not just delicious, it’s also fantastic for supporting healthy aging. Here’s a breakdown of the key benefits of butternut squash as it relates to aging.
Butternut Squash Is Rich in Antioxidants
Butternut squash is high in beta-carotene, which the body converts to vitamin A, a powerful antioxidant that helps neutralize free radicals. These free radicals can damage cells and accelerate aging, especially in the skin, eyes, and brain. Antioxidants like beta-carotene support:
Healthier, more resilient skin
Stronger immune function
Reduced risk of age-related chronic diseases
Butternut Squash Supports Brain Health
Butternut Squash contains important nutrients like vitamin B6, folate, and vitamin E, all of which are associated with better cognitive function and a lower risk of age-related cognitive decline, including conditions like dementia or Alzheimer’s.
Butternut Squash Is Heart-Healthy
Aging increases the risk of heart disease, and butternut squash is a heart helper. It’s rich in the following heart-healthy nutrients.
Potassium, which helps regulate blood pressure
Fiber, which helps manage cholesterol levels
Magnesium, which supports cardiovascular health
Butternut Squash Supports Bones
Butternut squash contains manganese, vitamin C, and magnesium, which are all essential for maintaining strong bones and preventing conditions like osteoporosis as we age.
Butternut Squash Protects Eye Health
The beta-carotene (vitamin A) in butternut squash also plays a key role in preventing macular degeneration and other age-related eye diseases. Plus, it contains lutein and zeaxanthin, which are specifically linked to eye protection.
Butternut Squash Supports Digestion
With good fiber content, butternut squash helps maintain a healthy digestive system, which can often slow down with age. It supports regularity and a healthy gut microbiome, both essential for aging well.
Butternut Squash Is Low In Calories and High In Nutrition
As metabolism slows with age, nutrient-dense and lower-calorie foods become more important. Butternut squash provides a lot of nutrition without excess calories or unhealthy fats.
How To Prepare Butternut Squash
Butternut squash is incredibly versatile. It can be used in dozens of ways across savory and sweet dishes. While there’s no exact number, here’s a breakdown of the many ways it can be used in recipes.
Butternut Squash blends well, roasts beautifully, sweetens naturally, and adapts across cuisines from Italian to Thai to American comfort food.
Remove white parts of green onions, and finely chop. Chop greens into 2 inch pieces.
In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons soy sauce, brown sugar, curry powder, ginger, and chile paste. Bring to a boil.
Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and bok choy. Season with salt and remaining soy sauce. Continue cooking 5 minutes, or until vegetables are tender but crisp. Garnish with remaining green onion.
A coconut is the large, hard fruit of the coconut palm tree , which grows in tropical and subtropical regions. It’s a very versatile fruit used for food, drink, oil, and many household or industrial products.
The coconut fruit has several parts: an outer husk, an inner shell, coconut water, coconut meat, and coconut oil. While coconut fruit offers several health benefits, keep in mind that coconut products are high in calories, and coconut oil is high in saturated fat.
Nutritional Benefits For Aging
Coconuts offer several nutritional and functional benefits that support healthy aging. Here are the key ones.
Supports brain health
Coconut oil contains medium-chain triglycerides (MCTs), which are quickly converted into ketone, an alternative energy source for the brain. This may help maintain mental clarity and memory in older adults.
Provides healthy fats for energy
The fats in coconut (especially MCTs) are easier to digest than long-chain fats. They give a quick, sustained energy boost without spiking blood sugar, helpful for staying active with age.
Promotes digestive health
Coconut meat and flour provide dietary fiber, which supports gut health, helps prevent constipation, and maintains a healthy microbiome.
Hydration and electrolyte balance
Coconut water is rich in potassium, magnesium, and sodium, helping with hydration, muscle function, and blood pressure regulation. This is important for heart and kidney health as we age.
Antioxidant protection
Coconuts contain phenolic compounds and vitamin E, which help reduce oxidative stress, a major contributor to aging and age-related diseases.
Supports skin health
Coconut oil is often used topically as a natural moisturizer. It helps keep skin soft, may reduce dryness, and offers mild antimicrobial benefits.
Bone and muscle support
Minerals like manganese, copper, and selenium in coconut contribute to bone strength, collagen formation, and overall resilience.
How Coconut Is Used In Cooking
Coconut is one of the most versatile foods in the kitchen. It can be used in many different ways depending on which part of the fruit you’re using. Here’s a list.
Fresh coconut meat
Eaten raw as a snack.
Grated or shredded and sprinkled over curries, rice, salads, or desserts.
Toasted coconut adds crunch to baked goods, granola, and toppings.
Dried coconut
Dried coconut in cakes, cookies, and candies.
Coconut flour is a gluten free flour alternative for baking.
Coconut flakes/chips provide a snack or topping for oatmeal, yogurt, or smoothie bowls.
Coconut milk and cream
Curries and soups provide a base for Thai, Indian, Caribbean dishes.
Smoothies & drinks offers a creamy, dairy-free substitute.
Baking provides replacement for dairy cream in cakes, puddings, or custards.
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