Fall Ingredient Essentials: Delicata Squash

Delicata Squash has the sweetness of sweet potatoes and the buttery, creamy texture of butternut squash in one, striped package. A winter squash, its peak season is late summer/early fall, which is great because these beauties are in abundance from the farmers market to the corner market. It’s not just the taste that keeps people coming back for more. Delicata is rich in vitamins and minerals including Vitamin C, Vitamin A, and magnesium. With 6 grams of fiber and almost 2 grams of protein per 80 calorie cup, you’ll wish you’d tried it sooner!

How do I pick the best delicata squash?

For the best squash, first look at the skin, it should be smooth and unblemished. And the squash should feel firm and heavy for its size. Beware of cuts, bruises, or green looking stems. For a ripe delicata, look for stems that are dry and cracked and skin that resists firm pressure. Delicata does ripen off the vine, so when in doubt leave it on your counter a bit longer. The flesh gets sweeter and more tender with age, just beware of rot spots or leaking, which indicates the squash has spoiled.

What can I make with delicata squash?

Because delicata squash lends itself so well to both sweet and savory dishes, it can be used in pies, crumbles, and muffins and roasts, soups, and stews. The most popular method of cooking is roasting until caramelized, bringing out the sweetness of the squash. Boiling, braising, steaming, baking, broiling, grilling, and sautéing are also excellent cooking methods.

Preparation involves a nice scrub with a vegetable brush under warm water, followed by peeling off the skin. The green dips are tender enough that they don’t have to be peeled, so focus on removing the light colored skin. Slice off the stem and bottom of the squash and cut in half lengthwise. Remove the pulp and seeds and fill with your favorite stuffing for stuffed delicata boats. Alternatively, after slicing off the ends, scoop out seeds and pulp then slice squash into 1/2-1 inch slices for roasting or grilling. Delicata squash can definitely stand up to the heat!

And storage? Delicata squash can keep in a cool, dark place such as a cold cellar for up to 4 months. For use within a week or two, leave squash out on the counter to sweeten up and continue ripening. It’s not recommended that you refrigerate squash as the humidity and temperature make it spoil faster and negatively affects the sweet, delicate taste the squash is known for. To freeze, roast the squash until tender, allow to cool, bag, and store in the freezer. Frozen roasted squash will stay fresh for up to a year!

Next up, three delicious delicata squash recipes to help you get cooking…

Jalapeño Delicata Fritters 

• 3 cups delicata squash, peeled, halved, seeded, and cubed
• 1 teaspoon salt
• 1 cup grated zucchini
• 1 egg, lightly beaten
• 1/2 cup flour
• 1/2 cup shredded cotija cheese
• 1/2 jalapeño, minced
• 1 clove garlic, minced
• 1/2 teaspoon freshly cracked black pepper
• 3 tablespoons olive oil, for frying

Get the full recipe. 

Ancho Braised Chcken with Caramelized Delicata Squash 

• 2 tablespoons olive oil
• 1 tablespoon plus 1 teaspoon butter
• 2 teaspoons each salt and freshly cracked black pepper
• 1 large delicata squash, peeled, halved, seeded, and cubed
• 2 cups sliced onion
• 2 garlic cloves, minced
• 1 1/2 teaspoon ground ancho chile
• 1/8 teaspoon fresh lime zest
• 4 chicken thighs
• 1 tablespoon fresh lime juice

Get the full recipe. 

Chorizo and Vegetable Stuffed Delicata Squash 

• 2 medium delicata squash, peeled
• 2 teaspoons olive oil
• 1/2 onion, chopped
• 1/2 cup chopped smoked chorizo
• 1 1/2 cups chopped kale leaves
• 1/4 cup diced tomatoes
• 1/2 cup dark beer
• 1 tablespoon minced hatch chile, minced
• 1 cup cooked brown rice

Get the full recipe.