Whether you’re eating it raw or roasted, delicata squash is a delicious fall vegetable. It’s mildly sweet, and cooks quickly in the oven.
One of the best ways to prepare this winter squash is to slice it into rings or half-moons. They look cute and are easier to handle than slices.
Peel
When you roast, boil, or saute these varieties of squash, the thin skin gets tender and easy to bite into. That makes them a great way to introduce kids and adults to winter vegetables without the mess of peeling!
You’ll find delicata squash at most grocery stores and specialty food shops beginning in late summer through early fall. It’s similar to other squash types like acorn and butternut, but with yellowish-green stripes along the ribs.
Avoid delicata squash that’s light green (it’s unripe) or ones with soft spots and brown spots at both ends. It’s also important to note that ripe squash should feel heavy for its size, with even, cream-colored skin with green or orange striations.
Once you’ve picked your delicata squash, you can store it in the refrigerator for about 10 days or in the freezer for up to 3 months. You can then enjoy it in soups, smoothies, stuffed in mushrooms, or just a simple side dish!
Cut
Delicata squash is an edible winter squash with a soft skin, unlike many other types of winter squash that have tough skins. It’s high in fiber, vitamin A and C, as well as potassium.
This nutty-sweet winter squash is easy to prepare for roasting and is great on its own or mixed into soups, purees, and mac and cheese! It can also be frozen for later use!
It’s a good idea to wash delicata squash before cutting. This helps to remove any dirt residue that might have accumulated during storage or transport.
Then cut the squash lengthwise into two even halves, scraping out the seeds and pulp from the center. You can also slice it into rings or fries if you prefer.
You can roast half-moon slices or cubes of delicata squash on a lined baking sheet for 20 to 25 minutes at 400 degrees F, flipping halfway through. You can also try pan-frying it at a higher temperature.
Scoop
Delicata squash is a lovely, mild winter vegetable that’s easy to prepare. It’s a perfect choice for stuffing, mashing, and pureeing.
To scoop delicata, halve the squash lengthwise and use a spoon to remove the seeds. You can discard these or roast them like pumpkin seeds to add texture and flavor to the squash.
When roasted, the flesh of this sweet winter squash caramelizes nicely and is very tender. It pairs well with savory seasonings and sweet flavors such as butter, maple syrup, cinnamon, and nutmeg.
Roasting is my favorite way to cook most vegetables including delicata squash. If you prefer to roast your squash on the stovetop, peel and cut into cubes and saute with a little olive oil until tender. Then toss with spices and seasonings before serving.
Freeze
If you’re planning on freezing delicata squash, you can blanch it first to help prevent it from becoming mushy after it freezes. To do this, rinse the squash and drain it thoroughly before placing in the freezer.
After the squash has cooled, cut it into 1-inch-thick slices and arrange them in a single layer on a baking sheet. Place the sheet in the freezer for 2 hours, then transfer the squash to a storage container or a freezer bag.
When ready to eat, thaw the squash in the refrigerator or at room temperature before cooking. Delicata squash is an excellent source of vitamin C, potassium and fiber.
Delicata squash is a good choice for pregnant women, people trying to lose weight and those with dietary concerns. It also contains carotenoids, which improve night vision and decrease the risk of certain cancers.