It's Delicata Squash Season! These Recipes Show Why You'll Want It (2024)

FAQs

Is delicata squash still in season? ›

Delicata squash is grown at the peak of the summer season and harvested in the fall. They can be either direct sown or sown indoors for transplanting later. The plants have a short growing season—they mature within 80 to 100 days.

Delicata squash is a type of winter squash that's well known for its striped exterior and bright orange interior. Delicata squash's nutrition profile features various vitamins and minerals, particularly vitamins A and C. This type of squash is mostly made of carbohydrates, with little fat and small amounts of protein.

First introduced in 1894, the delicata has a shorter shelf life – and smaller yield – that made it less commercially viable than hardier winter squash like butternut, and as a result, delicata was nearly lost during the Great Depression.

Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure. As with many varieties of squash, it's also full of vitamin C, which plays a role in the growth and repair of body proteins.

Delicata squash skin

The delicata is actually named for its delicate, edible skin, so there is no need for peeling here. The rind of these cylindrical, striped vegetables is similar in texture to a summer squash like zucchini, and becomes perfectly tender when cooked.

"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."

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.

Delicata squash (Cucurbita pepo)—also known as peanut squash, Bohemian squash, or sweet potato squash—is favored for its delicate, edible skin.

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.

Butternut Squash

In addition to vitamins A and C, butternut squash is also rich in carotenoid plant pigments and minerals like potassium, magnesium, and manganese. Like acorn squash, butternut squash can be used in both savory and sweet dishes, such as baked goods, grain dishes, and soups.

Does delicata squash raise blood sugar? ›

The good fiber-rich carbs in delicata squash provide longer-lasting energy, more stable blood sugars, and fiber-driven heart protection. The bad fiber-depleted carbs in most processed foods, on the other hand, tend to cause spikes in blood sugar levels, which can trigger hunger and lead to food cravings.

Although delicata is typically considered a winter squash variety, it actually belongs to the same species as summer squash varieties like cousa, zucchini, pattypan, etc. The delicata squash is sometimes referred to as a sweet potato squash or a peanut squash.

Some varieties are available throughout the year, but the best are from early fall through the winter.

In order to harvest the squash, cut it with pruning shears that have been sterilized, leaving at least 1 inch of the stem intact to the squash. It is possible for the harvest time for delicata to begin in the late summer and continue all the way through the month of October.