Everything you need to know about delicata squash! How to choose, store, cut, prep, cook, freeze, and eat delicata squash. Delicata squash nutrition and benefits plus delicata squash recipes!
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Hi, Rhubarbarians! We are taking a deep dive into my favorite type of squash: delicata squash!
Are you looking at that picture of a striped squash above and thinking, "wait, that's an ornamental gourd!" LOL! It's not only edible, but absolutely delicious. It's about to be your favorite squash too.
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What is delicata squash?
Delicata squash (cucurbita pepo), is a type of vine ripened fruit (yep!) that is known for it's oval oblong shape with green stripes. It is also known as the peanut squash, bohemian squash, or sweet potato squash. Small edible seeds can be found in the center of the squash.
Although it's commonly considered a winter squash, it is scientifically classified as a summer squash due to it's thin and edible skin. Also, although it's a fruit, it is commonly considered a vegetable due to it's savory flavor.
Delicata squash has become very popular in recent years and has become a favorite thanks to it's nutty sweet flavor and delicate skin that doesn't have to be removed before cooking and eating.
Seasonality
Delicata squash is sown after the last frost in spring and is harvested in early fall. Delicata squash is in season from September through November.
After the squash are harvested, they can be stored safely for about 3 months in a cool, dry place, so they can be enjoyed throughout the fall and into the winter.
Click here to check out all of our vegetarian fall recipes!
Health benefits
Delicata squash is not only delicious, but it's very nutritious as well. Although high in carbohydrates, it is also high in fiber and low in fat and calories.
"Delicata is a powerhouse of carotenoids and vitamin-A; provides about 1370 IU per 3.5 oz (100 g) and 820 μg of β-carotene. Vitamin A is an important antioxidant that helps in cell growth and mucosal repair, fighting cancer, and for good vision." -source
Delicata squash
Ingredients
- 1 cup delicata squash
Nutrition
Nutrition facts found here.
What does delicata squash taste like?
The mild, orange flesh of delicata squash has a nutty, yet sweet flavor. It's a bit like a cross between butternut squash and sweet potato (hence the alternative name of sweet potato squash).
When cooked, the squash is sweeter and more mild than other varieties of winter squash.
Try our lentil stuffed delicata squash with cranberries and pecans!
How to choose
Look for delicata squash that is about 5-6 inches long and about 3 inches in diameter. The skin should be smooth, firm, and a creamy white or pale yellow color with green pin stripes going length wise down the squash.
The squash should be heavy for it's size and very firm to the touch. There shouldn't be any give when pressed with your fingers.
Choose a delicata squash that is free from any gashes or cuts, free from brown soft spots, and doesn't have wrinkly skin.
How to store
Store your delicata squash in a cool, dark place on your counter. It should store well for several weeks on your kitchen counter if it isn't bruised or cut. Do not refrigerate.
To store delicata squash that has been cut open, place the squash in an air tight container. Store it in the refrigerator for up to one week.
How to prep
Delicata squash requires less prep than other winter squash because of it's edible skin. But you'll still need to take some steps to prep it.
- Wash the squash very well. The skin might have dirt on it that will need to be scrubbed off.
- Cut the squash in half length wise.
- Scoop out the seeds and stringy flesh from the middle of each half using a large spoon. You can also use a grapefruit spoon (here's a cheap one to try!) or a pumpkin scraper.
- Discard the flesh and save the seeds for another use.
- You can roast the squash this way, or slice into half moons and cook it that way.
Can I eat the skin?
Yes you can! And you absolutely should. The skin is mild and delicate, making it wonderful for eating. Plus, who wants to peel the skin when you don't have to?
How to cook
Delicata squash needs to be cooked to be enjoyable, in my opinion. The most common way to cook it is to roast it in halves or in half moon slices.
To roast delicata squash: prep the squash and slice into half moon slices. Coat them in olive oil, salt, and pepper. Spread them evenly on a sheet pan and roast them in a 425 degree F oven for about 30-40 minutes. Enjoy!
You can also sauté the squash in a pan, make delicata squash mash, or make soup!
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How to freeze
Since the squash stores so well for so long, you will most likely freeze your squash after it's cooked.
Our favorite way to freeze it is to roast it in two halves, then scoop out the flesh and freeze that in an air tight freezer safe container for up to 3 months.
The texture of the squash doesn't hold up as well if it's frozen in half moons or cubes, as it can become mushy and unpleasant with the skin.
How to cook delicata squash seeds
Don't throw away those seeds!
- Rinse the seeds well and remove all of the stringy flesh. I like to place everything in a large bowl of water and use my fingers to remove the seeds. I then place the seeds in a fine mesh sieve and once I've removed them all, I give them another rinse.
- Pat the seeds dry with a dry towel.
- Toss the seeds in some olive oil, salt, pepper, and whatever other seasonings you'd like.
- Spread them out in an even layer on a baking sheet.
- Bake in a 325 degree F oven for 20-25 minutes, tossing them once halfway through.
FAQs
Yes! The skin is edible. It's mild and very delicate.
The mild, orange flesh of delicata squash has a nutty, yet sweet flavor. It's a bit like a cross between butternut squash and sweet potato.
If the skin is still intact, it should last several weeks in a cool, dry spot on your counter.
Yes! The seeds are small and delicious. We like to roast them in the oven just like pumpkin seeds.
Delicata squash recipes
Here are some of our favorite delicata squash recipes!
If you make this recipe, please let us know on social media or in the comments below! Leave a star rating in your comment or tag us on Instagram with #Rhubarbarians
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You must use the category slug, not a URL, in the category field.If you make anything with delicata squash, please let us know on social media or in the comments below! Remember to tag us on Instagram with #Rhubarbarians.
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