Delicata Squash: The Sweet Secret to Fall Nutrition

By Natalie Tang and KRNC Staff

Delicata Squash: Origin, historical relevance, cultural importance

Have you ever heard of delicata squash? This sweet winter squash is easy to spot with its bold green and yellow oblong stripes. And if you’re wondering why it’s named “delicata”, this is due to its delicate skin, which is edible and delicious once cooked. Delicata squash is also known as bohemian squash, peanut squash, and sweet potato squash.

While this variety of squash has likely been grown for centuries in North America, delicata squash didn’t become commercially available until the 1800s, when Peter Henderson & Company, a seed company in New York, started selling the seeds to farmers. The delicata squash fell out of favor during the Great Depression as its delicate skin could not withstand long shipping distances, and people started favoring hardier winter squashes like pumpkin and acorn. In addition, delicata squash plants are prone to mildew, which makes this crop more challenging for farmers to grow. However, in the 1990s, new and improved disease-resistant varieties, such as the Cornell Bush, were created, leading to increased popularity and more widespread availability.

When is it in season?

Delicata squash grows best in warm regions that receive at least 6 to 8 hours of direct sunlight daily. This squash is usually planted in the summer and harvested in the fall, making it a popular ingredient in fall dishes. Unlike other winter squashes, the delicata squash does not need to be cured before storage. For those unfamiliar, squash curing is the process of exposing squash to warm temperatures, either in the sun once cut off the vine or in a warm greenhouse for 7-14 days. Curing toughens the skin and ensures better long-term storage. Since delicatas do not require curing, they are the first winter squash variety to be ready and can be enjoyed in the late summer/early fall.

Health and nutrition benefits

Delicata squash is packed with nutrients! Here are some of the health benefits:

• Good for the gut: Squash is full of fiber with almost 6 grams in 1 cup. Eating enough fiber is important for gut and heart health and may help decrease the risk of certain cancers.
• Strengthens eyes and immune system: Delicata squash is packed with vitamin A, an important micronutrient for eye health and the immune system.
• Protects your body: Vitamin C and Vitamin E work like bodyguards for your cells, keeping them safe from damage. This squash is a good source of both of these nutrients.
• Boosts brain function: The high Vitamin B6 content of delicata squash may help improve brain health by supporting the brain’s ability to learn, regulate mood, and support memory function.
• Strong bones and muscles: Squash is rich in minerals like manganese, potassium, and magnesium, which all help keep bones strong, muscles working well, and the heart healthy.

How to pick/ripeness tips

Delicata squash can be found in the produce area of grocery stores and farmers’ markets, typically from late summer through early winter. The peak time to find it in stores is September through December. Availability usually tapers off in early winter, so stock up when you can!

How do I pick out the best delicata squash?

• First, look at the color. A ripe delicata squash will have cream colored or light-yellow skin with green. If it is light green, it is not ready yet.
• You can also check for ripeness by pressing your fingernail into the squash’s skin. If the skin is tough and does not break easily, the squash is ready.
• Choose a squash that feels heavy for its size. Weight indicates that the squash has good moisture and is not dried out. Typically, the lighter the squash, the older and drier it is.
• Check for any soft spots or wrinkled skin, both of which can indicate that it is rotted.
• If growing squash from the garden, look at the vine to check for readiness. When fully ripe, the vine will turn brown and dry out. The stem attached to the squash will also appear hard and woody.

How to store delicata squash?

• Delicata squash is best stored in a cool, dry, dark area with good airflow. This could be in a cupboard, basement, or on a countertop. Though delicata squash does not last as long as acorn or butternut squash, it usually lasts ~3 months stored in this way.
• Cut squash, unlike whole squash, is best stored in an airtight container in your refrigerator. Refrigerated cut squash can last for up to a week. You can also freeze cut squash and store for up to 3 months.
• Cooked squash can be stored in the fridge for up to 5 days or frozen for up to 3 months.

How can you prepare and cook delicata squash?

Here are some simple cooking tips.

• Basic preparation: You can first start by cutting the squash in half lengthwise and scooping out the seeds with a spoon. Because the skin is edible once cooked, there is no need to peel it before cooking. Next, either roast the squash whole or cut it into smaller cubes, and toss it with seasoning such as salt, pepper, and oil. Spread it onto a baking sheet and roast at around 400° F until golden brown.
• Other ways to cook it: It can be roasted, baked, steamed, boiled, and sautéed. Delicata squash also holds its shape well, so it can be stuffed with ingredients such as grains, meat, or You could also try adding it to soups, pizza, pasta, and salads.
• What about the seeds? Don’t toss them away! They’re not only edible but also packed with nutrients such as magnesium and potassium. When cutting the squash in half, simply scoop out the seeds and set them aside. Rinse the seeds under cold water to remove any pulp. Pat them dry with a paper towel. Toss the seeds with oil and your preferred seasonings, then spread them out evenly on a baking sheet. Roast in the oven at 350°F until golden brown. Enjoy this tasty fiber-rich snack!

What pairs well with squash?

Delicata squash provides a sweet and creamy flavor that complements many different flavor profiles. It pairs well with savory proteins like chicken, turkey, and pork, as well as fish and even tofu or tempeh for a plant-based alternative. Seasoning with earthier herbs and spices like rosemary, sage, thyme, or oregano can help bring out the natural sweetness of the squash. It also complements the flavors of other fall produce such as apples, pears, kale, and Brussel sprouts. If you’re looking for a sweeter dish, try seasoning delicata squash with maple syrup, brown sugar, cinnamon, and nutmeg. And for an extra crunch and texture, try incorporating nuts and seeds such as toasted pecans, hazelnuts, walnuts, and pepitas. And for you cheese lovers out there, this squash is exceptional with cheeses such as feta, goat cheese, and parmesan.

What are some simple recipe ideas?

• Roast with apples and sage, then drizzle with a tangy mustard dressing
• Toss with pasta and crispy sage for a comforting meal
• Try miso sesame squash or squash tacos with black beans
• Creamy delicata soup with a hint of nutmeg and thyme
• Stuff with turkey sausage, quinoa, and herbs for a hearty main dish
• Roast and then add to a kale and farro salad with a maple-mustard vinaigrette

Fun fact

• When cooked, it has a sugary, rich flavor like a sweet potato

 

About the Author

Natalie Tang is from Hong Kong and is currently a master’s student in the Department of Food Science and Human Nutrition. Tang is interested in clinical nutrition and is currently working in the Functional Foods and Human Health Lab at CSU. She hopes to gain exposure to nutrition support and research across various areas, including oncology and pediatrics.

Her career goal is to become a registered dietitian, gain experience in medical nutrition therapy, and obtain a certification in nutrition support. Besides working with patients, she also hopes to contribute to clinical research.

“My favorite part of working at the KRNC was shadowing RDNs and observing their interactions with clients,” Tang shared. “I also valued the opportunity to learn from the different perspectives and specialties they bring to the field.”

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!