Superfood-Stuffed Squash

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This stuffed squash recipe is packed with so many nutrient-dense ingredients, yet it feels delightfully decadent—a great recipe to have up your sleeve ready for fall.

You will need

  • 1 large or two medium butternut squashes, halved lengthways and seeds removed (keep them; they are full of nutrients! You can sprout them, or dry them to use them at your leisure), along with some of the flesh from the central part above where the seeds are, so that there is room for stuffing
  • 2 cups low-sodium vegetable stock
  • 1 cup wild rice, rinsed
  • 1 medium onion, finely chopped
  • ½ cup walnuts, roughly chopped
  • ½ cup dried cranberries goji berries ← why goji berries? They have even more healthful properties than cranberries, and cranberries are hard to buy without so much added sugar that the ingredients list looks like “cranberries (51%), sugar (39%), vegetable oil (10%)”, whereas when buying goji berries, the ingredients list says “goji berries”, and they do the same culinary job.
  • ¼ cup pine nuts
  • ½ bulb garlic, minced
  • 1 tbsp dried thyme or 2 tsp fresh thyme, destalked
  • 1 tbsp dried rosemary or 2 tsp fresh rosemary, destalked
  • 1 generous handful fresh parsley, chopped
  • 1 tbsp chia seeds
  • 1 tbsp nutritional yeast
  • 1 tbsp black pepper, coarse ground
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Extra virgin olive oil, for brushing and frying
  • Aged balsamic vinegar, to serve (failing this, make a balsamic vinegar reduction and use that; it should have a thicker texture but still taste acidic and not too sweet; the thickness should come from the higher concentration of grape must and its natural sugars; no need to add sugar)

Method

(we suggest you read everything at least once before doing anything)

1) Preheat the oven to 400°F / 200°C.

2) Brush the cut sides of the squash with olive oil; sprinkle with a pinch of MSG/salt and a little black pepper (grind it directly over the squash if you are using a grinder; hold the grinder high though so that it distributes evenly—waiters in restaurants aren’t just being dramatic when they do that with pepper or Parmesan or such)

3) Arrange them cut-sides-down on a baking tray lined with baking paper, and roast for at least 30 minutes or until tender.

4) While that is roasting, add the chia seeds to the wild rice, and cook them in the low-sodium vegetable stock, using a rice cooker if available. It should take about the same length of time, but if the rice is done first, set it aside, and if the squash is done first, turn the oven down low to keep it warm.

5) Heat some oil in a sauté pan (not a skillet without high sides; we’re going to need space in a bit), and fry the chopped onion until translucent and soft. We could say “about 5 minutes” but honestly it depends on your pan as well as the heat and other factors.

6) Add the seasonings (herbs, garlic, black pepper, MSG/salt, nooch), and cook for a further 2 minutes, stirring thoroughly to distribute evenly.

7) Add the rice, berries, and nuts, cooking for a further 2 minutes, stirring constantly, ensuring everything is heated evenly.

8) Remove the squash halves from the oven, turn them over, and spoon the mixture we just made into them, filling generously.

9) Drizzle a lashing of the aged balsamic vinegar (or balsamic vinegar reduction), to serve.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

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  • The Path to a Better Tuberculosis Vaccine Runs Through Montana

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A team of Montana researchers is playing a key role in the development of a more effective vaccine against tuberculosis, an infectious disease that has killed more people than any other.

    The BCG (Bacille Calmette-Guérin) vaccine, created in 1921, remains the sole TB vaccine. While it is 40% to 80% effective in young children, its efficacy is very low in adolescents and adults, leading to a worldwide push to create a more powerful vaccine.

    One effort is underway at the University of Montana Center for Translational Medicine. The center specializes in improving and creating vaccines by adding what are called novel adjuvants. An adjuvant is a substance included in the vaccine, such as fat molecules or aluminum salts, that enhances the immune response, and novel adjuvants are those that have not yet been used in humans. Scientists are finding that adjuvants make for stronger, more precise, and more durable immunity than antigens, which create antibodies, would alone.

    Eliciting specific responses from the immune system and deepening and broadening the response with adjuvants is known as precision vaccination. “It’s not one-size-fits-all,” said Ofer Levy, a professor of pediatrics at Harvard University and the head of the Precision Vaccines Program at Boston Children’s Hospital. “A vaccine might work differently in a newborn versus an older adult and a middle-aged person.”

    The ultimate precision vaccine, said Levy, would be lifelong protection from a disease with one jab. “A single-shot protection against influenza or a single-shot protection against covid, that would be the holy grail,” Levy said.

    Jay Evans, the director of the University of Montana center and the chief scientific and strategy officer and a co-founder of Inimmune, a privately held biotechnology company in Missoula, said his team has been working on a TB vaccine for 15 years. The private-public partnership is developing vaccines and trying to improve existing vaccines, and he said it’s still five years off before the TB vaccine might be distributed widely.

    It has not gone unnoticed at the center that this state-of-the-art vaccine research and production is located in a state that passed one of the nation’s most extreme anti-vaccination laws during the pandemic in 2021. The law prohibits businesses and governments from discriminating against people who aren’t vaccinated against covid-19 or other diseases, effectively banning both public and private employers from requiring workers to get vaccinated against covid or any other disease. A federal judge later ruled that the law cannot be enforced in health care settings, such as hospitals and doctors’ offices.

    In mid-March, the Bill & Melinda Gates Medical Research Institute announced it had begun the third and final phase of clinical trials for the new vaccine in seven countries. The trials should take about five years to complete. Research and production are being done in several places, including at a manufacturing facility in Hamilton owned by GSK, a giant pharmaceutical company.

    Known as the forgotten pandemic, TB kills up to 1.6 million people a year, mostly in impoverished areas in Asia and Africa, despite its being both preventable and treatable. The U.S. has seen an increase in tuberculosis over the past decade, especially with the influx of migrants, and the number of cases rose by 16% from 2022 to 2023. Tuberculosis is the leading cause of death among people living with HIV, whose risk of contracting a TB infection is 20 times as great as people without HIV.

    “TB is a complex pathogen that has been with human beings for ages,” said Alemnew Dagnew, who heads the program for the new vaccine for the Gates Medical Research Institute. “Because it has been with human beings for many years, it has evolved and has a mechanism to escape the immune system. And the immunology of TB is not fully understood.”

    The University of Montana Center for Translational Medicine and Inimmune together have 80 employees who specialize in researching a range of adjuvants to understand the specifics of immune responses to different substances. “You have to tailor it like tools in a toolbox towards the pathogen you are vaccinating against,” Evans said. “We have a whole library of adjuvant molecules and formulations.”

    Vaccines are made more precise largely by using adjuvants. There are three basic types of natural adjuvants: aluminum salts; squalene, which is made from shark liver; and some kinds of saponins, which are fat molecules. It’s not fully understood how they stimulate the immune system. The center in Missoula has also created and patented a synthetic adjuvant, UM-1098, that drives a specific type of immune response and will be added to new vaccines.

    One of the most promising molecules being used to juice up the immune system response to vaccines is a saponin molecule from the bark of the quillay tree, gathered in Chile from trees at least 10 years old. Such molecules were used by Novavax in its covid vaccine and by GSK in its widely used shingles vaccine, Shingrix. These molecules are also a key component in the new tuberculosis vaccine, known as the M72 vaccine.

    But there is room for improvement.

    “The vaccine shows 50% efficacy, which doesn’t sound like much, but basically there is no effective vaccine currently, so 50% is better than what’s out there,” Evans said. “We’re looking to take what we learned from that vaccine development with additional adjuvants to try and make it even better and move 50% to 80% or more.”

    By contrast, measles vaccines are 95% effective.

    According to Medscape, around 15 vaccine candidates are being developed to replace the BCG vaccine, and three of them are in phase 3 clinical trials.

    One approach Evans’ center is researching to improve the new vaccine’s efficacy is taking a piece of the bacterium that causes TB, synthesizing it, and combining it with the adjuvant QS-21, made from the quillay tree. “It stimulates the immune system in a way that is specific to TB and it drives an immune response that is even closer to what we get from natural infections,” Evans said.

    The University of Montana center is researching the treatment of several problems not commonly thought of as treatable with vaccines. They are entering the first phase of clinical trials for a vaccine for allergies, for instance, and first-phase trials for a cancer vaccine. And later this year, clinical trials will begin for vaccines to block the effects of opioids like heroin and fentanyl. The University of Montana received the largest grant in its history, $33 million, for anti-opioid vaccine research. It works by creating an antibody that binds with the drug in the bloodstream, which keeps it from entering the brain and creating the high.

    For now, though, the eyes of health care experts around the world are on the trials for the new TB vaccines, which, if they are successful, could help save countless lives in the world’s poorest places.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • The Yoga of Breath – by Richard Rosen

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    You probably know to breathe through your nose, and to breathe with your diaphragm. But did you know you’re usually only breathing through one nostril at a time, and alternate between nostrils every few hours? And did you know how to breathe through both nostrils equally instead, and the benefits that can bring?

    The above is one example of many, of things that make this book stand out from the crowd when it comes to breathing exercises. Author Richard Rosen has a deep expertise in this topic, and explains everything clearly and comprehensively, without leaving room for ambiguity.

    While most of the book focuses on the mechanics and physical techniques of breathing, he does also cover some more mindstate-related things too—without which, it wouldn’t be yoga.

    If the book has a downside, it’s that its comprehensive nature could be off-putting to readers new to breathing work in general. However, since he does explain everything from the ground up, that’s no reason to be put off this book, iff you’re serious about learning.

    Bottom line: if you’d like a deeper understanding of breathwork than “breathe slowly through your nose, using your diaphragm”, this book will teach you depths of breathing you probably didn’t know were possible.

    Click here to check out The Yoga of Breath, and catch yours!

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  • Stretching for 50+ – by Dr. Karl Knopf

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Knopf explores in this book the two-way relationship between aging and stretching (i.e., each can have a large impact on the other). Thinking about stretching in those terms is an important reframe for going into any stretching program. We’d say “after the age of 50”, but honestly, at any age. But this book is written with over-50s in mind, as the title goes.

    There’s an extensive encyclopedic section on stretches per body part, which is exactly as you might expect from any book of this kind. There is also a flexibility self-assessment, so that progress can be measured easily, and so that the reader knows where might need more improvement.

    Perhaps this book’s greatest strength is the section on specialized programs based on things ranging from working to improve symptoms of any chronic conditions you may have (or at least working around them, if outright improvement is not possible by stretching), to your recreational activities of importance to you—so, what kinds of flexibilities will be important to you, and also, what kinds of injury you are most likely to need to avoid.

    Bottom line: if you’re 50 and would like to do more stretching and less aging, then this book can help with that.

    Click here to check out Stretching for 50+, and extend your healthspan!

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Related Posts

  • Fast-Pickled Cucumbers
  • Speedy Easy Ratatouille

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    One of the biggest contributing factors to unhealthy eating? The convenience factor. To eat well, it seems, one must have at least two of the following: money, time, and skill. So today we have a health dish that’s cheap, quick, and easy!

    (You won’t need a rat in a hat to help you with this one)

    You will need

    • 3 ripe tomatoes, roughly chopped
    • 2 zucchini, halved and chopped into thick batons
    • 2 portobello mushrooms, sliced into ½” slices
    • 1 large red pepper, cut into thick chunks
    • 3 tbsp extra virgin olive oil
    • 2 tbsp finely chopped parsley
    • 2 tsp garlic paste
    • 2 tsp thyme leaves, destalked
    • 1 tsp rosemary leaves, destalked
    • 1 tsp red chili flakes
    • 1 tsp black pepper
    • Optional: 1 tsp MSG, or 1 tsp low sodium salt (the MSG is the healthier option as it contains less sodium than even low sodium salt)
    • Optional: other vegetables, chopped. Use what’s in your fridge! This is a great way to use up leftovers. Particularly good options include chopped eggplant, chopped red onion, and/or chopped carrot.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Put the olive oil into a sauté pan and set the heat on medium. When hot but smoking, add the mushrooms and any optional vegetables (but not the others from the list yet), and fry for 5 minutes.

    Note: if you aren’t pressed for time, then you can diverge from the “speedy” part of this by cooking each of the vegetables separately before combining, which allows each to keep its flavor more distinct.

    2) Add the garlic, followed by the zucchini, red pepper, chili flakes, and thyme; stir periodically (you shouldn’t have to stir constantly) for 10 minutes.

    3) Add the tomatoes and a cup of water to the pan, along with any MSG/salt. Cover with the lid and allow to simmer for a further 10 minutes.

    4) Serve, adding the garnish.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

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  • How Nature Provides Us With A Surprisingly Powerful Painkiller

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s well-known (at least to regular 10almonds-readers) that seeing nature, ideally green leaves and blue sky, improves our mood by stimulating production of serotonin.

    See also: Neurotransmitter Cheatsheet

    But it does a lot more.

    Reducing the actual signals of pain

    Researchers at the University of Vienna have discovered that viewing nature scenes (even if just on video) alleviates physical pain—not just in self-reported subjective assessments, but also by a reduction of the neural activity that signals pain:

    ❝Pain is like a puzzle, made up of different pieces that are processed differently in the brain. Some pieces of the puzzle relate to our emotional response to pain, such as how unpleasant we find it. Other pieces correspond to the physical signals underlying the painful experience, such as its location in the body and its intensity.

    Unlike placebos, which usually change our emotional response to pain, viewing nature changed how the brain processed early, raw sensory signals of pain.

    Thus, the effect appears to be less influenced by participants’ expectations, and more by changes in the underlying pain signals

    This was tested against, varyingly, viewing an urban environment or viewing an indoor environment, neither of which gave the same benefits.

    The setup of the experiment is relevant, so…

    Matching soundscape accompanied each visual stimulus. The three pain runs had a total duration of 9 min each, during which one environment was accompanied by 16 painful and 16 non-painful shocks. Neuroimaging was used for all parts, and participants were exposed to all environments:

    • First, a cue indicating the intensity of the next shock (red = painful, yellow = not painful) was presented for 2000 milliseconds (ms).
    • Second, a variable interval of 3500 ± 1500 ms was shown.
    • Third, a cue indicating the intensity of the shock was presented for 1000 ms, accompanied by an electrical shock with a duration of 500 ms.
    • Fourth, a variable interval of 3500 ± 1500 ms followed.
    • Fifth, after each third trial, participants rated the shock’s intensity and unpleasantness at 6000 ms each.
    • Sixth, each trial ended with an intertrial interval (ITI) presented for 2000 ms.

    They found that as well as the self-assessment reports being as expected (nature scenes reduced subjective experience of pain),

    ❝In summary, the multivoxel and region of interest analyses converged in showing that pain responses when exposed to nature as compared to urban or indoor stimuli were associated with a decrease in neural processes related to lower-level nociception-related features (NPS, thalamus), as well as in regions of descending modulatory circuitry associated with attentional alterations of pain that also encode sensory-discriminative aspects (S2, pINS).

    In other words—to the extent that pain can be quantified objectively by neural imaging—the pain was also objectively reduced, much like with a chemical painkiller.

    You can read the paper in full, here:

    Nature exposure induces analgesic effects by acting on nociception-related neural processing

    How to benefit from this

    Well, first there is the obvious, “view nature“.

    However, note the timescales involved in the testing periods: 2000 milliseconds is two seconds, and that was the intertrial interval used—the equivalent of a washout phase in an interventional trial (but a drug/supplement/diet washout is usually a number of weeks).

    The fact that the test periods were a matter of seconds, and the intertrial period was also literally two seconds, this means:

    It works quickly, and the effect disappears quickly, too.

    In other words: if you want pain relief from nature, the good news is you can get it immediately while viewing nature, and the bad news is that you have to keep viewing nature to continue enjoying the painkilling effect.

    So that’s a limitation, but it’s still clearly a very worthy option for a little respite from chronic pain now and again, for example.

    Want to learn more?

    We’ve written quite a bit about pain management, including:

    Take care!

    Don’t Forget…

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  • How To Avoid UTIs

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Psst… A Word To The Wise

    Urinary Tract Infections (UTIs) can strike at any age, but they get a lot more common as we get older:

    • About 10% of women over 65 have had one
    • About 30% of women over 85 have had one

    Source: Urinary tract infection in older adults

    Note: those figures are almost certainly very underreported, so the real figures are doubtlessly higher. However, we print them here as they’re still indicative of a disproportionate increase in risk over time.

    What about men?

    Men do get UTIs too, but at a much lower rate. The difference in average urethra length means that women are typically 30x more likely to get a UTI.

    However! If a man does get one, then assuming the average longer urethra, it will likely take much more treatment to fix:

    Case study: 26-Year-Old Man With Recurrent Urinary Tract Infections

    Risk factors you might want to know about

    While you may not be able to do much about your age or the length of your urethra, there are some risk factors that can be more useful to know:

    Catheterization

    You might logically think that having a catheter would be the equivalent of having a really long urethra, thus keeping you safe, but unfortunately, the opposite is true:

    Read more: Review of Catheter-Associated Urinary Tract Infections

    Untreated menopause

    Low estrogen levels can cause vaginal tissue to dry, making it easier for pathogens to grow.

    For more information on menopausal HRT, see:

    What You Should Have Been Told About Menopause Beforehand

    Sexual activity

    Most kinds of sexual activity carry a risk of bringing germs very close to the urethra. Without wishing to be too indelicate: anything that’s going there should be clean, so it’s a case for washing your hands/partner(s)/toys etc.

    For the latter, beyond soap and water, you might also consider investing in a UV sanitizer box ← This example has a 9” capacity; if you shop around though, be sure to check the size is sufficient!

    Kidney stones and other kidney diseases

    Anything that impedes the flow of urine can raise the risk of a UTI.

    See also: Keeping Your Kidneys Healthy (Especially After 60)

    Diabetes

    How much you can control this one will obviously depend on which type of diabetes you have, but diabetes of any type is an immunocompromizing condition. If you can, managing it as well as possible will help many aspects of your health, including this one.

    More on that:

    How To Prevent And Reverse Type 2 Diabetes

    Note: In the case of Type 1 Diabetes, the above advice will (alas) not help you to prevent or reverse it. However, reducing/avoiding insulin resistance is even more important in cases of T1D (because if your exogenous insulin stops working, you die), so the advice is good all the same.

    How do I know if I have a UTI?

    Routine screening isn’t really a thing, since the symptoms are usually quite self-evident. If it hurts/burns when you pee, the most likely reason is a UTI.

    Get it checked out; the test is a (non-invasive) urinalysis test. In other words, you’ll give a urine sample and they’ll test that.

    Anything else I can do to avoid it?

    Yes! We wrote previously about the benefits of cranberry supplementation, which was found even to rival antibiotics:

    ❝…recommend cranberry ingestion to decrease the incidence of urinary tract infections, particularly in individuals with recurrent urinary tract infections. This would also reduce the [need for] administration of antibiotics❞

    ~ Luís et al. (2017)

    Read more: Health Benefits Of Cranberries

    Take care!

    Don’t Forget…

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