What is Kabocha?

 
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Kabocha (ka-BOH-cha) is a sweet squash variety in the Cucurbitaceae family, related to gourds and pumpkins. Professional and home chefs cherish Kabocha for its exceptionally sweet flavor. Kabocha is considered to be even sweeter than butternut squash. While Kabocha looks like a smaller, squat version of a pumpkin, its sweet, rich flavor and velvety, dryer texture is more akin to a sweet potato. Kabocha’s texture makes it an excellent candidate for roasting, steaming, and frying as it maintains its shape. Its finely grained flesh also makes it the perfect vegetable for pureéing or mashing.

All squash in the Cucurbitaceae family are believed to have originated in the Americas, where it was introduced to Asia and Europe by explorers in the 16th century. According to Japan Times, a popular belief states that Portuguese traders presented small, squat squash to the lord of Toyo-no-kuni in the mid-16th century. Because the Portuguese travelers came to Japan from Cambodia, the squash was misnamed “Kabocha.” The kanji characters for the word mean “southern melon,” referring to Cambodia, its mistaken place of origin. Hence, while Kabocha is sometimes called “Japanese squash” or “Japanese pumpkin” in American supermarkets, the meaning of the word “kabocha” in Japanese reveals other origins.

In Japan, the term “kabocha” refers to a generic group of many varieties of Japanese winter squashes and pumpkins, similar to how the word “squash” is generically used in English. Hence, to say “kabocha squash” is a bit like saying “squash squash.” However, the Kabocha varieties that we call “Japanese squash” here in the United States are classified as seiyo, or “Western kabocha,” in Japan.

Kabocha is typically enjoyed in Japanese, Korean, and Thai cuisines, although its exceptional sweetness and flavor has increased its popularity throughout the world. In Japan, kabocha (南瓜) is commonly used as a vegetable tempura ingredient or added into shabu shabu (Japanese hot pot). In Korean, it is known as danhobak (단호박) and is commonly used for making a sweet porridge or as a side dish. In Thai cuisine, the squash is known as fak thong (ฟักทอง) and is used for curries and desserts. 

 
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Kabocha Benefits

Kabocha is packed with nutrients that are related to preventing diabetes, boosting the immune system, preventing cancer, treating inflammation, and promoting heart health. Kabocha provides vitamins A and C, some B vitamins, fiber, magnesium, potassium, and antioxidants. The seeds of the Kabocha also contain a significant amount of zinc, protein, and healthy oils. According to the University of Washington, Michigan University, and Harvard T.H. Chan School of Public Health, Kabocha, along with other winter squashes, is packed with the following nutrients with significant health benefits:

  • Vitamin A: Squash is a rich source of carotenoids, a precursor to Vitamin A, which plays an important role in immune function, eye health, and bone development. [1]

  • Soluble Fiber/Complex Polysaccharides: High fiber content from the complex polysaccharides in Kabocha contribute to long-term satiety, thus helping you manage your appetite and control your blood sugar levels. [2] Research also demonstrates that soluble fiber, which absorbs water and moves waste along your intestinal tract, plays an important role in reducing the incidence of colon cancer. [3]

  • Vitamin C: Kabocha can help boost immune health, as its high Vitamin C content aids tissue repair and regeneration. [4] Vitamin C is also needed to make collagen, a key tissue in many systems in our body, and promotes iron-absorption. [5]

  • Potassium: Kabocha is rich in potassium, which can help to counteract the negative effects of sodium on blood pressure. [6]

  • Antioxidants and Anti-inflammatory Compounds: These compounds neutralize free radicals, which contribute to illnesses, premature aging, and heart disease. [7]

  • Vitamin B-6: B vitamins contribute to the efficient breakdown of macronutrients (fat, carbs, protein), support of immune system and brain health, and management of heart health via homocysteine maintenance. [8]

  • Protein: Dried and roasted Kabocha seeds are a good source of plant protein, plant-based omega 3 fatty acid, zinc and magnesium. [9]

 
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Traditional Chinese Medicine (TCM) has four uses for food: diet, medicine, tonic, and abstention to maintain a balanced flow of qi, or life energy, through the body. Foods are either cold, hot, or neutral in nature, which is based on the food’s effect on the body internally. Implementing eating habits based on TCM can help prevent illness, thwart pain, and achieve longevity and overall health in the body. 

The TCM World Foundation states that Kabocha has strong digestive properties and pairs well with ginger, another digestive aid. According to the American Botanical Council, squash seeds have also been used by TCM practitioners at least since the 17th century. Kabocha is a warming food that aids digestion, improves qi deficiency in the spleen and pancreas, and alleviates pain. Fresh squash juice may be applied to the skin to reduce inflammation and relieve burns. The Council also states, “In Ayurveda, winter squash has a history of use to reduce vata (conditions that are dry and cold) and pitta (conditions that are inflammatory and hot).”

Sources:

  1. https://www.hsph.harvard.edu/nutritionsource/vitamin-a/

  2. https://thewholeu.uw.edu/2018/11/19/healthy-hearty-harvest-recipes/

  3. https://web.extension.illinois.edu/veggies/wsquash.cfm

  4. https://thewholeu.uw.edu/2018/11/19/healthy-hearty-harvest-recipes/

  5. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/

  6. https://www.hsph.harvard.edu/nutritionsource/potassium/

  7. https://thewholeu.uw.edu/2018/11/19/healthy-hearty-harvest-recipes/

  8. https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/

  9. https://thewholeu.uw.edu/2018/11/19/healthy-hearty-harvest-recipes/

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