Discovering Delicata Squash

WP_20140928_13_47_25_Pro 1I love discovering new foods and this week, on a trip to the farmers’ market, I bought some beautiful pumpkins and gourds for Fall decorations and along with these, I found some fancy delicata squash. Although considered a winter squash, delicata actually belongs to the same species as summer squash.

After eating it, I wondered why I hadn’t eaten it sooner. After all, I have enjoyed so many kinds of squash my whole life, so where has this beauty been? All I know is that I will be eating it going forward. It’s beautiful, delicious and nutritious. A winning combination!

Delicata seems a perfect name to describe the squash’s mild flavor and beauty. The skin is thin enough to eat. Like other winter squash, it’s an excellent source of beta carotene, which the body converts to vitamin A and is also a good source of vitamin C. A half cup serving provides only 20 calories and supplies almost half of an adult’s vitamin A need for the day. They can be stored in a cool, dry place for up to 3 months. I will be stocking up.

I sliced the washed squash into thin rings, removed the seeds and then tossed in a small amount of olive oil and sodium-free garlic and herb seasoning. I placed them in a layer on a parchment lined cookie sheet and roasted at 425 degrees F. for about 30 minutes until they were browned. I then sprinkled with a small amount of sea salt.


They were a hit with my whole family, soft but firm enough to eat as a finger food and with a nice occasional crunch. I look forward to trying other recipes, but I could eat them prepared this same way over and over. For more information about delicata squash and other fruits and veggies, visit the Fruits and Veggies More Matters website at

What are your favorite types of squash and do you eat delicata?

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