How To Make Delicata Squash

Are you familiar with delicata squash? You've probably seen it in the supermarkets, but may never have tried it. It's a delicious winter squash variety that requires no peeling, so it's much easier to make than other winter squashes. 

Roasting/Baking produces a sweet and delicious tender squash 

My favorite way to eat it is to slice it, scoop out the seeds, and bake it plain till it is tender, and then enjoy it skin and all!

Delicata squash is part of the gourd family. It has an elongated, cylindrical shape and creamy yellow skin that is streaked with green or orange stripes. Unlike other winter squashes that often have tough skins, delicata squash is unique in that its skin is edible. It's easy to slice as well. 

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The Taste of Delicata Squash

It kind of tastes to me like butternut squash, maybe not quite as sweet. It's creamy and slightly sweet, with a mild nutty undertone that becomes even richer when cooked. If you like butternut squash, you will probably like delicata without the struggle.

Nutritional Benefits of Delicata Squash

• Rich in Vitamins and Minerals: Delicata squash is an excellent source of vitamin A, which is vital for maintaining healthy vision and supporting immune function. It's also rich in vitamin C, which can help boost immunity and promote skin health.

• High in Fiber: Delicata squash is packed with fiber, which can aid digestion, help regulate blood sugar, and keep you feeling full longer.

• Low in Calories: A great option for those watching their calorie intake, delicata squash is low in calories as well as fat. 

• Antioxidants: This squash contains antioxidants such as beta-carotene, which may help combat oxidative stress and protect the body from inflammation.

How to Cut Delicata Squash

Cutting delicata squash is straightforward, and since its skin is tender, you won’t need to worry about peeling it. Here’s how to do it:

1. Wash the Squash: Before cutting, rinse the squash to remove any dirt or debris from the skin.

2. Trim the Ends: Place the squash on a cutting board and use a sharp knife to slice off both ends of the squash.

3. Cut it in Half: Stand the squash upright on one of the cut ends and slice it lengthwise down the middle. The flesh should be firm, but not too hard to cut through.

4. Scoop Out the Seeds: Once halved, use a spoon to scoop out the seeds and stringy pulp from the center. You can discard the seeds or save them for roasting if you like.

5. Slice or Cube: From here, you can slice the squash into half-moons, cubes, or even rounds, depending on the recipe you’re following.

How to Cook Delicata Squash

Tastes sweet and creamy just like this- you can eat the skin too!!

I simply cut it in half, scoop out the seeds, and then cut in half again. I bake it in my air-fryer at 410 degrees for 20-25 minutes until the edges caramelize and the squash is tender.Or cover a cookie sheet with parchment paper, lay the squash on the parchment and bake in a pre-heated oven for 25 minutes. 

I do not add oil or seasonings and it comes out delicious. I like it plain but you can sprinkle with cinnamon, salt, pepper, herbs or spices of your choice.

Delicata squash is incredibly versatile in the kitchen, and there are many ways to enjoy it. Here are some popular cooking methods:

2. Sautéing

For a quicker preparation, sautéed delicata squash is another fantastic option:

• Heat a pan: Add a half cup of water to a skillet and heat it over medium-high.
• Add the squash slices: Sauté for about 5-7 minutes, turning occasionally, until the squash is golden brown and cooked through.
• Season: Add salt, pepper, and any additional spices. You can finish it off with a squeeze of lemon juice for a pop of freshness.

Sautéed delicata squash can be used in pasta dishes, paired with grains, or enjoyed on its own.

After I baked the squash, I stuffed it with whatever I had- hummus, cauliflower rice, beans

3. Stuffing

Because of its shape and size, delicata squash is perfect for stuffing. After halving and scooping out the seeds, you can fill the cavity with a variety of ingredients like quinoa, rice, cauliflower rice, sautéed vegetables. I usually bake the squash and stuff it when it's done.

Do you buy delicata squash? What would you use to stuff the squash? If you have never tried it before- why not pick some up this week.

My Notes: 

All of my recipes are easy to make, gluten free and plant-based.