Learning how to cook Delicata Squash is very simple. It involves very few ingredients and not much time. Delicata squash is an incredibly rich, buttery, sweet side dish that is packed with nutrients. Even my kids love it!
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You have probably seen them at your local Trader Joe’s. Just sitting there in a pile with all of it’s other oddly shaped friends. For years I passed them by because I had no idea how to cook them or what they even tasted like.
Thankfully, I got up the guts to try them and I am so glad I did! The skin is edible and sweet. The flesh is tender and buttery. Delicata squash is packed with vitamins A and C, has no fat or cholesterol and is very low in carbohydrates. The flavor is very similar to butternut squash but much easier to prepare. Their small size and edible flesh means easy chopping and no peeling – score!
Isn’t it convenient that during “flu season” the vegetables that naturally grow in the cooler temperatures are full of immune-boosting vitamins? Kale, Brussel Sprouts, Squash, Carrots(and many more) are loaded with healthy vitamins. In fact, most of these vegetables can fulfill the recommended daily intake of important vitamins like A and C with just 1 cup! This amazing squash is definitely going in my garden next year!
I can usually find Delicata Squash at Trader Joe’s, Whole Foods and other small health food stores. I have never seen them in larger chain grocery stores. But they are worth searching out because they are delicious.
And did I mention that Delicata Squash are incredibly easy to prepare and cook?
Because of their small size and convenient grooves running down the squash, they are much easier to cut than their cousins the acorn, spaghetti or butternut squash. I usually have to bring my husband in to cut those. The skin is very thin so it roasts up beautifully. The drizzle of coconut oil helps the skin to get a nice crisp to it and makes it very easy to eat.
To roast a delicata squash, you simply cut in half length-wise and scoop out the seeds. Cut into 1/2″ slices and lay on an aluminum foil lined baking sheet. Melt a little organic coconut oil and drizzle it over the top of the sliced delicata squash. This helps the squash to get nice and crispy and adds a really nice flavor. After you drizzle with coconut oil, sprinkle with a little salt and pepper to finish it off. Preheat your oven to 400 degrees and roast for 15-20 minutes.
Because these squash hold their shape during cooking, it also makes it a great edible “bowl” to fill with other delicious things.
Delicata Squash Variations:
- Saute’ onions, garlic and add browned ground sausage. Then roast the delicata squash in halves and fill the “bowls” with the sausage mixture.
- Prepare the delicata squash like I showed in my video and drizzle with coconut oil, honey and salt and pepper for an extra bit of sweetness!
- Prepare the delicata squash the same as in my video but add some sprinkles of brown sugar and maple syrup for an extra extra bit of sweetness.
Check out my youtube video to show you exactly how I prepare my delicata squash:
Let me break down the steps for you:
How Do I Cook A Delicata Squash?
- Preheat oven to 400 degrees F
- Cut ends of squash off. Stand squash on it’s end and slice the squash in half length wise.
- Scoop out the seeds(save them for your backyard chickens they will love you forever…and if you don’t have any, why not?! ;-))
- Chop the delicata squash into 1/2″ pieces.
- Line baking sheet with foil
- Melt coconut oil and drizzle over cut squash on foil-lined pan
- Sprinkle with salt and pepper
- Roast in the oven for 15-20 minutes until fork cuts the squash easily and they look slightly browned and carmelized
See how simple it is to roast a delicata squash? I do hope you will pick one or two up next time you see them…or better yet, run to your local Trader Joe’s or Whole Foods and seek them out. You will not be disappointed!