Sweet and satisfying, nutrient-rich and perfect for roasting, winter squashes—like acorn, butternut, Hubbard, spaghetti, and pumpkin—are irresistible...except for their thick skin.
Sometimes, peeling or carving squash skin away is one step too many. Enter delicata squash. Its thin skin is so, well, delicate, that it will melt in your mouth.
How to cook delicata squash
Just cut a delicata in half lengthwise and scoop out the seeds. Then brush with olive oil and place cut side down (or slice into inch-thick half moons and toss with olive oil) and roast in a 450º F oven until soft, about 30 minutes.
Serve as a side, or toss the half moons into your salad. Mmm. It’s a less-sweet-than-butternut crowd pleaser.
The nutrients in delicata squash
Like any winter squash, delicatas are no slouch in the nutrient department. You can count on a good dose of fiber, vitamin A (from carotenoids), lutein, potassium, and folate, all for around 80 calories per cup.
And delicatas are smaller than some winter squashes, so they’re perfect for a dinner for one or two.
How to pick a delicata squash
To find a riper—that is, sweeter—delicata, look for orange, not greenish, stripes on the pale yellow skin. But don’t delay. They disappear from most supermarkets by spring.
In other words, carpe diem those delicatas.
