All about squash

Squash: Benefits, Healthy Recipes and the ProLon Diet

Squash is a fruit which is very well known for its different nutrients and benefits, which can often affect a person’s general health conditions in a positive way. Due to its versatility, you can often find and prepare a variety of healthy recipes! Due to the properties found in squash, it represents one of the key core ingredients which can be found in the ProLon diet.

The Origins of Squash

Squash, which is a flowering plant (family of Cucurbitaceae), is defined as a vegetable, but is botanically seen as a fruit due to the number of seeds it contains.

But what is the advantage? 

Squash is an ingredient which will allow you to create both sweet and savory plates!

Squash originates from Mexico and Central America, where it was originally cultivated by indigenous people, however, discovered by European settlers just after 1942. The Hubbard Squash, named by Lady Elizabeth Hubbard in the 19th century, is the best-known American squash.

How many types of Squash are cultivated worldwide?

In total there are more than 30 different types of squash, which all vary in different sizes, shapes, colors, methods of cultivation and preparation.

The families of squash can be divided into two types: summer and winter. Summer squashes are plants that grow quickly and produce small fruits which come in diverse shapes and colours which ranges from yellow to green. Examples that we all know in the summer squash family are zucchini and yellow crooked squash!

However, on the other hand, pumpkin and butternut squash are both part of the winter squash family! They are vine plats that produce large fruits which can be stored for longer than the average summer squash.

What is the difference between Pumpkin and Butternut Squash?

The most renowned winter squashes are Pumpkin and Butternut Squash. Although they share some features, at the same time they represent two distinct varieties. 


Pumpkin is often seen by many cultures as the symbol of Halloween. It is a rounded fruit, colored yellow-orange. It is made out of 90% of water. What most people do not know is that there are more than 45 types of pumpkins, which can be cultivated on every continent (besides Antarctica). 

The main health benefits of pumpkins are:

  1. Beta-carotene (that gives the orange color to the pumpkin), which helps to protect against asthma and heart disease.
  2. It contains vitamin C and potassium, which supports the health of your heart.
  3. Additionally, Vitamin C, Vitamin E, and Beta-carotene help sustain eye health and also help prevent degenerative damage in elderly people.

Curious about what pumpkin was used for in the past? 

It has ancient origins! Pumpkin seeds used to be consumed by the Aztecs as a satiating snack. However, other indigenous populations used the pumpkin pulp as a medical mixture, which focussed on alleviating burns.

So what we have in common with history is that, as we did in the past, we have never stopped consuming every part of the pumpkin: from the skin to pulp, the whole pumpkin is edible.

Butternut Squash

A fruit that reminds you of a bell, colored in a cream skin, with yellowish or orange pulp. But what are the most important health benefits of butternut squash?

  • Vitamin A and Vitamin C are the first important antioxidants that help protect cells from damage caused by unstable molecules. They also help in slowing down the ageing process, and support the growth of tissue like skin and hair! Lutein and Zeaxanthin, the which are the other two antioxidants, also support eye health.
  • The high quantity of fiber found in butternut squash helps to prevent constipation.
  • Potassium helps in preventing higher blood pressure, and with other elements such as Magnesium, Manganese, and Calcium, they all play a key role in improving your bone density.

But how can you store Butternut Squash? It is advised to store butternut squash in a cool, dry and dark place away from fruits that will ripen quickly, for instance apples. Apples when ripening release ethylene gas which can affect the butternut squash, which will lead to the rotting of your butternut squash. Also ensure good air circulation, however do not refrigerate!

Healthy recipe with Squash

Here is a healthy recipe from The Longevity Diet book:

Pumpkin Soup with croutons

  • Pumpkin or squash, peeled, seeded, and chopped (300 g)
  • Olive oil (12 ml/1 tbsp)
  • Chili flakes (optional)
  • Parsley
  • Salt and pepper to taste
  • Croutons (40 g)
  • Pumpkin seeds (9 g/1 tsp)


  1. Boil the pumpkin or squash in salted water. 
  2. Once cooked, drain the water. 
  3. Add the oil, chili flakes, onion, parsley, and salt and pepper to taste. 
  4. Stir well. 
  5. When soup reaches the desired consistency, puree it with a hand blender.
  6. Serve in a bowl garnished with croutons and pumpkin seeds.

Alternative: You can also try the tasty Butternut Squash soup, which can be found in our ProLon® 5-Day.

Butternut Squash and the link with our ProLon Fasting Mimicking Diet 

Butternut squash is a key ingredient in our second version of the ProLon® 5-Day. Being a key component of our 4 soups, the fruit provides our soup with a light orange color, while consisting of a dense consistency which can be compared to pureed soup. And let us not forget the sweet and nutty flavor that can be found on plate.

Although all of our ProLon® 5-Day soups are dried, our soups still contain all the properties of their ingredients, which when combined with all the different nutrients in our box, will allow for your body to enter the fasting state, in which the process of cellular regeneration and energy boost starts, following an additional 25% of hydration to your skin.

Never tried the ProLon® 5-Day? Discover how easy it is to enjoy all the benefits of its ingredients, all within five days.

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