These Recipes Give Delicata Squash the Attention It Deserves (2024)

FAQs

Is delicata squash healthy for you? ›

It's high in fiber, which can help decrease your risk of obesity, diabetes and heart disease. Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure.

Wofford and our test kitchen editors will leave the skin on delicata, acorn, and honeynut squash to save time, add nutrients, and reduce food waste. These varieties have thin skins that soften readily when cooked. Next time you slice a delicata into rings ready to roast, don't peel it.

Delicata squash is a variety of winter squash with cylindrical fruits that are cream-coloured and striped in green or orange. As its name suggests, it has characteristically a delicate rind (or skin). It is also known as peanut squash, Bohemian squash, or sweet potato squash.

The delicata squash is sometimes referred to as a sweet potato squash or a peanut squash. It's delicate flesh can be eaten- there is no need to peel the fruit. However, this squash does not store quite as well as heartier varieties like acorn and butternut.

Risks and Side Effects

As with any food, taking note of any unusual reaction, such as itching or swelling, is important, but there are no known problems with the delicata squash. However, because of its fiber content, too much could cause flatulence.

"Squash contains a toxin known as Cucurbitacin E, which can give the squash a bitter taste. If too much of the toxin is consumed it can cause illness. It is rare, but if the squash has a bitter taste, stop eating it, and grab another one."

You'll know delicata squash has gone bad if it has wrinkles or soft spots. Also, if the seeds look slimy or their color is off, you'll know it's spoiled. The seeds are normally a cream or white color. Typically, they'll be covered in the flesh of the squash.

The higher the levels of cucubitacin, the more bitter the squash will taste. The most likely cause for a bitter taste in squash is due to an environmental stress of some sort, most likely a wide temperature flux or irregular irrigation. Either of these will create an excess of cucurbitacins to concentrate in the fruit.

Delicata squash has a subtly sweet flavor that is irresistible. No need to add any sweetener, it's usually sweet and flavorful just as it is. Delicata's yellow flesh has a creamy texture and a, well, delicate, squashy taste.

Although this squash has been around for centuries, It started gaining popularity only a few years ago. It was rare to find it on the shelves of grocery stores or in many restaurants. This is actually because delicata squash was once prone to mildew diseases in the late 19th and early 20th centuries.

Is delicata squash a vegetable or a starch? ›

I often get asked whether butternut squash is considered a non-starchy or starchy vegetable. The truth is, butternut squash and other similar winter squash varieties (such as acorn squash, delicata and hubbard squash), fall somewhere in between starchy and non-starchy vegetables.

All types of squash have seeds and come from the flowering part of plants. In fact, edible flowers even grow out of squash and are known as squash blossoms. Therefore, squash is considered a fruit.

One serving of winter squash (about a heaping cup's worth) gets you nearly 10% of your daily value for potassium. Delicata squash is also brimming with antioxidant nutrients, like vitamin C. Vitamin C is a known antioxidant that helps keep cells healthy and can help prevent cell damage.

Squash Substitute Number 1: Acorn Squash

Acorn squash is a great alternative to delicata given its mild nutty flavor and mild sweetness. The yellowish flesh becomes tender and caramelizes well during roasting, much like delicata.

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.

Per cup, butternut also offers 3 grams of fiber to benefit gut health. Due to it's high antioxidant activity, and presence of the carotenoid zeaxanthin, research has suggested butternut squash may help protect your eyes from macular degeneration, support heart health and play a role in immune function.

​​Carbohydrates​​: One cup of winter squash has 10 grams of carbs, which includes 1.7 grams of fiber and 2.6 grams of naturally occurring sugars.

How many carbs are in Delicata squash? A single serving of ¾ cups of delicata squash has only 8g of net carbs and 52% vitamin A! Do you eat the skin of delicata squash?

Exhibit B: While both are high in B vitamins, the squash is higher in folate, a must in the diets future and soon-to-be mamas, as well as mega-antioxidant vitamin E, and bone-building calcium. However, the squash must concede when it comes to fiber content, with the sweet potato taking first place (4 grams vs.