When I asked our Produce Director, Tony Mirack about “looking beyond the pumpkin,” he enthusiastically stated “delicata squash.” Delicata squash is a variety of winter squash that is cream-colored and striped in green or oranges. As its name suggests, it has delicate skin. Delicata squash is a nutrient-dense, low-calorie winter squash option. A one-cup cooked serving (with the skin) provides about 60 to 80 calories, 15 to 18 grams of carbohydrates, 3 to 4 grams of dietary fiber, and 2 grams of protein. The squash provides a healthy amount of potassium, vitamins A and C, and antioxidants.
In addition to its nutrition content, delicata squash boasts great flavor and texture. Also known as a “sweet potato” squash, delicata squash is naturally sweet without being too heavy or starchy. It is very versatile and can be enjoyed roasted for a side, added to grain bowls and salads, or stuffed. We are in luck as the peak time to enjoy delicata squash is September through December.
When selecting delicata squash:
- Look at the color. A ripe delicata squash will be cream colored or have pale-yellow background with distinct dark green or orange stripes running down its shallow grove. If it is light green, it is not ripe yet.
- Check for ripeness by pressing your fingernail gently into the squash’s skin which should be tough. A squash with any soft spots or wrinkled skin will indicate the squash is past its prime.
- Choose a squash that feels heavy for its size which indicates that the squash has good moisture content and is not dried out.
Once you get your delicata squash home, store it in your cupboard or on your counter. Note that delicata squash does not last as long as acorn or butternut squash and is best consumed within 4-6 weeks after purchasing.
The joy of delicata squash is that it is easy to prep.
- Because the skin is thin and edible, there is no need to peel the squash. Just wash, slice into half-moons, and scoop out the seeds. The thin skin makes it a synch to cut, and the cylindrical shape makes it easy to chop or stuff.
- Once the squash is cut, roast the squash halves whole or cut into smaller cubes, tossing them with salt, pepper and oil. Spead onto a baking sheet and roast at 400`F, about 15-20 minutes, stirring halfway through so the squash gets tender and brown.
- Delicata squash can also be sauteed, baked or grilled.
- The squash holds its shape well so it can be stuffed with ingredients such as grains, meat or vegetables.
- You can also add cooked squash to soups, pasta dishes, salads, and pizza.
- Keep in mind that the seeds are edible and make a healthy and tasty snack. After cutting the squash in half, scoop out the seeds and set them aside. Rinse the seeds under cold water, remove pulp and pat dry with a paper towel. Toss the seeds in oil and preferred seasonings and spread them out evenly on a baking sheet. Roast in the oven at 350`F until golden brown, about 15-20 minutes. YUM!
You will find that delicata squash provides a sweet and creamy flavor that pairs well with many different flavor profiles.
- Roasted with garlic and sage (see below)
- Toss roasted delicata squash into this Tortellini Pasta Salad.
- Sub out delicata squash in this Stuffed Acorn Squash recipe. Quinoa, apples, walnuts and cranberries deliver all the flavors of fall in an impressive vegetarian entrée.
- Roast delicata squash and toss into this Kale and Farro Salad. Simply use delicata squash instead of sweet potatoes.
You will find that however you prepare it, delicata squash is above and beyond this season. Enjoy!
Delicata Squash Roasted with Garlic and Sage
Ingredients:
- 3 Tablespoons extra virgin olive oil
- 4 cloves garlic, peeled & chopped
- 1 delicata squash, seeded and sliced thin (1/8 – 1/4 inch slices)
- 4 fresh sage leaves, chopped
- Salt/pepper to taste
Instructions:
- Preheat the oven to 425 F. Pour the olive oil into a small bowl and add the garlic. Stir and set aside. Line a large baking sheet with a parchment paper or spray with cooking spray.
- Prepare squash by cutting in half and removing seeds. Flip squash half cut side is down and cut into slices.
- Set squash slices on the prepared pan, drizzle the olive oil and garlic over and toss until all the slices are coated in oil. Spread the squash slices out into a single layer (not overlapping), then sprinkle with chopped sage and seasonings.
- Bake at 425 F for 10 minutes. Flip, then bake for another 5 – 10 minutes. Enjoy while they are hot and crispy. Makes 2 servings
Nutrition: 174 cals/serving, 14 grams of fat, 2 grams of carbohydrate, 1.6 grams of fiber, 1.9 grams of protein
NOTE: Squash can be cooled and used in salads or chopped and used in grain dishes or casseroles.
