A Diagnosis, A Discovery, A New Way to Nourish
When I was diagnosed with non-alcoholic fatty liver disease (NAFLD) in September 2025, I felt like the ground shifted beneath me. It wasn’t just a medical term—it was a wake-up call. I began to look at my plate differently, not with fear, but with curiosity. What could I eat that would support my healing? What foods could I invite into my kitchen that would love my liver back to life?
That’s when I met an old friend in a new light: butternut squash. A vegetable I’d once reserved for fall soups and holiday sides suddenly became a staple in my weekly meals. It wasn’t the only change I made, but it was one of the most comforting—and surprisingly powerful—ingredients I added to my healing journey.
Why Butternut Squash Deserves a Spot on Your Plate
Butternut squash is more than just a pretty face with its golden-orange hue and sweet, nutty flavour. It’s a nutrient-dense, liver-loving vegetable that fits beautifully into a balanced NAFLD-friendly lifestyle. Here’s why it stood out to me:
Beta-Carotene Boost
That vibrant colour? It’s thanks to beta-carotene, a precursor to vitamin A, which supports liver detoxification and helps reduce inflammation.
Fibre-Rich & Gentle
With a generous dose of dietary fibre, butternut squash supports digestion and helps regulate blood sugar—two key factors in managing NAFLD.
Low in Fat, High in Comfort
Naturally low in fat and calories, it’s a satisfying option that doesn’t weigh you down.
Mineral Magic
Packed with potassium and magnesium, it helps balance fluids and supports overall metabolic health.
Versatile & Family-Friendly
Whether roasted, mashed, or blended into soups, it’s a hit with kids and adults alike—making it easy to share the journey with loved ones.
Of course, butternut squash is just one of many vegetables that can support liver health. Think of it as a gentle companion on a broader path—one that includes leafy greens, cruciferous veggies, and a rainbow of whole foods.
Three Easy Butternut Squash Recipes for Liver-Loving Comfort
Here are three of my go-to recipes—simple, satisfying, and full of warmth. Each one is designed to be easy on the liver and joyful for the soul.
1. Golden Roasted Butternut Cubes
Ingredient
– 1 medium butternut squash, peeled and cubed
– 1 tbsp olive oil
– ½ tsp turmeric
– ½ tsp cinnamon
– Pinch of sea salt
Instructions
1. Preheat oven to 400°F (200°C).
2. Toss squash cubes with olive oil, turmeric, cinnamon, and salt.
3. Spread evenly on a baking sheet.
4. Roast for 25–30 minutes, flipping halfway, until golden and tender.
5. Serve warm as a side or toss into grain bowls or salads.
Tip: Add a sprinkle of pumpkin seeds for crunch and extra liver-loving zinc.
2. Butternut Squash & Red Lentil Soup
Ingredients
– 1 tbsp olive oil
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 tsp ground cumin
– 3 cups cubed butternut squash
– ½ cup red lentils
– 4 cups low-sodium vegetable broth
– Salt and pepper to taste
Instructions
1. In a large pot, sauté onion and garlic in olive oil until soft.
2. Stir in cumin, squash, lentils, and broth.
3. Bring to a boil, then reduce heat and simmer for 25 minutes.
4. Blend until smooth. Season to taste.
5. Garnish with fresh parsley or a swirl of coconut milk.
Tip: This soup freezes beautifully—perfect for busy weeks or sharing with a friend.
3. Creamy Butternut Mash with Ginger
Ingredients
– 2 cups steamed butternut squash
– 1 tbsp olive oil or ghee
– 1 tsp freshly grated ginger
– Dash of nutmeg
Instructions
1. In a bowl, mash the steamed squash with olive oil or ghee.
2. Stir in ginger and nutmeg.
3. Serve warm as a side dish or a base for grilled fish or legumes.
Tip: Add a squeeze of lemon for brightness and a boost of vitamin C.
Healing is a Mosaic
Healing from NAFLD isn’t about one miracle food—it’s about weaving together small, loving choices that honour your body. Butternut squash became one of those choices for me. It reminded me that healing can be delicious, that comfort food can be nourishing, and that every meal is a chance to care for ourselves.
If you’re on a similar journey, I hope this golden vegetable brings you the same warmth and hope it brought me. You’re not alone. And your plate can be a place of healing, heritage, and heart.
Until next time…Happy Parenting!
~ Momma Braga
