The healing power of seasonal squash and pumpkin

by SATCC Advisory Board member and Clinical Nutritionist, Stephanie Moore RNT, mBANT, mCNHC

Stephanie is an experienced Clinical Nutritionist as well as a member of SATCC Advisory Board. Here, she discusses seasonal nutrition, and why we shouldn’t underestimate the healing powers of the humble gourd.

As the air turns crisp and the days grow shorter, nature brings us a bounty of foods designed to comfort and nourish us from the inside out. Among the stars of the season are pumpkins and winter squash — vibrant, hearty vegetables that offer both flavour and powerful health benefits, especially for those focusing on recovery and resilience after cancer treatment.

Pigment power

Beyond their cheerful colour and sweet, earthy taste, pumpkins and squash are brimming with beta-carotene, the pigment that gives them their deep orange hue. Beta-carotene is converted by the body into vitamin A, which supports the immune system, helps repair tissues, and promotes healthy skin and mucous membranes — all important when the body is healing. 

Studies show that these orange-coloured carotenoids found in pumpkin and squash, as well as many other deeply coloured plant foods, contain complex compounds which support general health and cancer in particular. (1,2)

These vegetables are also rich in antioxidants, which help protect our cells from oxidative stress and inflammation, both of which play roles in overall wellbeing and disease prevention.

Fibre fortification

Another benefit of squash is its gentle, soluble fibre content. Fibre supports healthy digestion and a balanced gut microbiome and emerging research shows how closely the gut and immune system are connected. 

A nourished gut can influence inflammation, energy, and even mood, which are all vital for people navigating cancer treatment or recovery. (3) However, many people have sensitive digestive systems after cancer treatment, where too much fibre can be problematic. Having squash roasted, mashed or blended in soups tends to suit most people.

Vitamins for the win

Winter squash also contains B vitamins, potassium, and magnesium, minerals that support energy metabolism and muscle function. 

Its soft texture makes it ideal for anyone experiencing changes in appetite or taste, and it can be easily incorporated into comforting dishes. It adds a velvety texture to soups, has a comforting carby texture when mashed – a great alternative to potatoes as a topping for a fish or cottage pie, and even works really well blended into smoothies for a creamy boost of nutrients.

For extra nourishment, pair pumpkin or squash with healthy fats like olive oil, coconut milk, or a sprinkle of seeds. These help the body absorb fat-soluble vitamins more effectively.

Eating with the seasons

Eating with the seasons isn’t just about nutrition; it’s also about connection to nature’s rhythms, to comfort, and to the simple joy of preparing food that feels good. So, as autumn creeps into winter, let a bowl of golden pumpkin soup or a tray of roasted squash remind you that food can be both healing and joyful — a small, delicious way to care for yourself each day.

A recipe to try at home

Roasted Butternut Squash Soup: serves 4–6

Ingredients

• • 1 large butternut squash (~1 kg / 2-3 lb), peeled, seeded and cubed. 
  • 1 large white onion, chopped.
  • 2–3 cloves garlic, minced.
  • 1 Tbsp extra-virgin olive oil. 
  • ½ tsp grated fresh ginger (optional, for warmth) 
  • 1 Tbsp fresh sage (chopped) + ½ Tbsp fresh rosemary (or herbs of your choice). If there are no fresh herbs, a teaspoon of dried mixed herbs is fine. 
  • Approximately 1 litre of vegetable broth or bone broth if non-vegetarian. 
  • Salt and freshly ground black pepper, to taste.
  • Optional garnish: fresh parsley, toasted pumpkin seeds, or a swirl of yogurt/tahini. 

Method

• • Pre-heat your oven to 200 °C 
  • On a baking sheet, toss the butternut squash cubes with half the olive oil, a pinch of salt and pepper. Roast until tender and lightly caramelised (about 20-30 minutes) — this boosts flavour. (Some versions skip roasting and instead cook squash directly in a pot; roasting gives a richer taste.) 
  • While the squash is roasting (or after if you’re doing it all in a pot), in a large pot heat the remaining olive oil over medium heat. Add the chopped onion and sauté for 5-8 minutes until translucent.
  • Add the garlic, ginger (if using) and herbs and cook for roughly 1 minute until fragrant. 
  • Add the  squash, pour in the broth. Bring to a simmer and cook for 20-30 minutes or until squash is completely tender. 
  • Use a blender or stick-blender to puree the soup until smooth. If too thick, add an extra splash of broth or water. Adjust seasoning (salt/pepper) to your taste.  
  • Serve in bowls, garnish with parsley and pumpkin seeds or a swirl of yogurt/tahini for extra texture and healthy fats.

Thank you to www.loveandlemons.com for the original recipe.

To find a cancer care qualified nutritional therapist, go to: https://practitioner-search.bant.org.uk/ and click the Cancer box in Health Concerns. If you are a nutritional professional who is interested in working with cancer patients, or a NT with cancer expertise and training who would like to be in the directory, go to the BANT Professional Practice Handbook on the BANT website for more information.

References:

1. Tanaka, T. et al. Beta-carotene and human health. Nutrients (2012).
2. https://www.sciencedirect.com/science/article/pii/S1756464614003235
3. Zheng, D. et al. Gut microbiome and cancer: mechanisms and clinical implications. Nat Rev Gastroenterol Hepatol (2020).