Katie’s Healthy Bites: Discover Delicata Squash

Katie’s Healthy Bites: Discover Delicata Squash

As the days become shorter and the temperature cools, I crave the warmth of cooking meals with hearty vegetables. Butternut squash and pumpkin are the most popular choices; however, I prefer the creamy delicata squash which is less well-known. Find out why you should include this easy-to-maintain squash in your vegetable rotation.

Delicata Squash Through The Decades

Introduced in 1894, this heirloom squash is becoming more popular due to its smooth sweet corn and sweet potato-like taste. Also called”the Bohemian (or potato squash) delicata was a hit in the world of food during the 1920s. Today, with the help of the farmers’ market, this is becoming more widespread again.

Buying and Storing Squash

Delicata squash is distinguished by its green-speckled and pale yellow skin. It can vary from 5 to 9 inches in length and around 1 inch in width. (The small size allows easy cooking!) Select a squash with a tough, deep-colored rind. When you purchase, remember that the squash will last at room temperature for about 4 to 6 weeks because of its thin and soft exterior. It can also be cooked or baked, just like different winter squash. The benefit is the edible skin, which can barely be detected when cooked.

Delicious Duos

Delicata squash can be paired with spicy spices and herbs like thyme, sage, rosemary, garlic, ginger, cinnamon, or spice nutmeg. Like other winter squashes, delicata squash is an excellent vitamin A, vitamin C, and potassium source.

Try this easy recipe and share your most delicate pumpkin recipes with us!

Herb-Roasted Delicata Squash

Yield 4 to 6 portions


  • Two delicata squash
  • One tablespoon olive oil one tablespoon olive
  • One tablespoon of fresh sage thinly cut
  • One tablespoon dried thyme finely chopped
  • Salt and pepper according to your preference

Preheat oven to 400 degrees. Remove the ends of the squash, then cut it in half lengthways. Scoop seeds (save them) and cut your squash in half inches slices (like moon-shaped pieces).

Combine the squash, herbs, olive oil, salt, and pepper in a bowl. Toss in a bowl to mix. Spread the mix on the baking dish in one layer. Bake for 15 minutes before flipping the squash. Then roast for 15 to 20 minutes or until the squash is tender. Serve.

Seventy calories,, 1.3 grams of protein. Nine grams of carbohydrate, 3.5 g fat, .5 mg sat fat, 0.25 mg cholesterol, and 66 mg sodium. 1.4 grams of fiber

Roasting The Seeds

Remember to include the tasty seeds! Remove the seeds and then put them in the zip lock bag along with one teaspoon olive oil and 1 teaspoon curry powder and season with salt and black pepper. Bake them on a baking sheet or baking pan (while you cook your squash). Stir them each 10 minutes or so to avoid burning. They will be ready in 15 to 20 minutes!

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