by Leora Acoca Goldberg October 10, 2020

This beautiful squash now in season is by far my favorite of all the 20 plus available types of squashes mostly because of its delicious taste and healing properties. When dealing with our immune system it is important to eat according to the season by adapting to a diet rich with local and seasonal veggetables. As the season shift into autumn it’s a wise idea to incorporate more warming and nourishing foods into our diet.

This particular Japaneese squash was incorporated into the healing Macrobiotic diet because of its antioxidants and protective vitamins such as vitamin A beta carotene  . According to studies, dietary carotenoids provide health benefits by decreasing the risk of disease, particularly certain cancers and eye disease. In addition the orange sweet veggies such as sqaushes and carrots that help support the stomach/spleen/pancreas. This is based on the chineese medicine and Macrobiotic healing foods ancient knowledge. By consuming these foods we are supporting these organs without the demaging affect of simple sugars.When adding warming spices such as Cinammon and nutmeg our digestive system is empowered to do a better job digesting and assimilating the foods we eat. 

For weight loss

  The squash has a high water content 96.5%, coupled with its high potassium intake gives it diuretic properties. It also contains other minerals such as calcium, phosphorus and iron and a range of vitamins, especially A and C which makes it a prefect food as an immune booster..

It is also is low in calories (13 per each 100 grams).



Kabocha Squash Nutrition Facts

 1-ounce (28-gram) serving contains :

  • Fiber: 1.7 grams
  • Carbs: 5 grams
  • Protein: 7 grams
  • Fat: 13 grams (6 of which are omega-6s)
  • Vitamin K: 18% of the RDI
  • Phosphorus: 33% of the RDI
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI
  • Iron: 23% of the RDI
  • Zinc: 14% of the RDI
  • Copper: 19% of the RDI

They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.


There are approximately 49 calories in one cup of cooked kabocha squash and about 12 grams of carbohydrate. There are 2.7 grams of fiber in kabocha and about 5 grams of naturally occurring sugar. The remaining carbohydrate in kabocha is starch.Of course, the calorie and carb count will change depending on how you prepare and serve your kabocha. Adding butter, brown sugar, or syrup will add more calories to your dish.


There is a negligible amount of fat in kabocha squash. Again, preparation matters. If you roast the squash with butter or olive oil, you are adding fat.


Kabocha squash is not a high-protein food, but you will get a small amount in a serving (about 1.8 grams).

Vitamins and Minerals

Kabocha squash is an excellent source of vitamin A (it provides almost 300% of the daily value for a 2,000-calorie diet). It also a good source of vitamin C and provides small amounts of iron, calcium, some B vitamins, potassium, and magnesium.

 Lowers Cancer Risk

Some research shows that beta-carotene (a phytochemical in kabocha squash that the body turns into vitamin A) may help prevent some cancers, when it is consumed through food and not as a supplement.3 However, more studies in human patients are needed. Vitamin C, also found in kabocha squash, may also have some cancer-preventive properties when consumed through food sources.4

Supports Eye Health and good for dry eyes 

Vitamin A support normal vision. everyone can benifit from this healthy food especially people who are at risk of age-related macular degenerationmay benefit from a supplement that contains vitamin A.

Vitamin C also lower risk of getting cataracts.


Slice the squash 

Place on a baking paper 

Preheat oven to 200 degrees C.

Place the tray until th squash is roasted. 

When done add spices, sea salt and olive oil.  

Bon apetite! 


 Delicious Squash soup 


2-3 tsp Coconut oil 

1 diced onion

4-5 cups squash

Pinch of sea salt 

1 tsp nutmeg

Ginger chopped (small amount)

5 cups water or coconut milk 

1-2 tsp cinnamon  



  1. In a soup pot on medium high heat, saute onion and squash in butter for 3-4 minutes.
  2. Add sea salt, ginger, nutmeg and cinnamon. Add stock and bring to a boil. Cover and reduce heat to simmer for 15 minutes.
  3. Put all ingredients into a food processor or blender and puree. Add soup back to the pot and season with more salt if needed. Enjoy!


Leora Acoca Goldberg
Leora Acoca Goldberg

Former miss Israel and runner up of Miss Asia Pacific in the 80s . TV reality Survivor - second runner up 2010 I love wellness, Aesthetics and fashion - here to spread all the good stuff and Vibes

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