Delicata Squash

The delicata squash is part of the same species as the acorn and spaghetti squashes. Because the rind of the delicata is edible and not as tough as some other squash varieties, it’s vulnerable to disease and fell out of favor.

Delicata squash is an heirloom variety, and is an edible gourd related to the cucumber, watermelon and the muskmelon. With a flavor similar to the sweet potato, chestnut and corn, the flesh of the delicata squash is sweet. This squash is cylindrical or oblong shape, yellowish, tan or cream in color with green stripes.

Delicata squash is a winter squash that’s also called Bohemian squash, sweet potato squash or peanut squash, and because it holds its shape when cooking, it’s the perfect edible bowl that can be stuffed and baked. Similar to butternut squash nutrition, it’s a healthy alternative with no fat or cholesterol and is low in carbohydrates, gluten-free, and a fiber-rich food.

Delicata squash is nutritious! One cup contains:

• 82 calories
• 21.5 grams carbohydrates
• 1.8 grams protein
• 0.2 gram fat
• 2–4 grams fiber
• 22,869 IU vitamin A (457 % DV)
• 31 milligrams vitamin C (52 % DV)
• 0.4 milligram manganese (18 % DV)
• 582 milligrams potassium (17 % DV)
• 59.4 milligrams magnesium (15 % DV)
• 2.6 milligrams vitamin E (13 % DV)
• 0.3 milligram vitamin B6 (13 % DV)
• 0.1 milligram thiamine (10 % DV)
• 2 milligrams niacin (10 % DV)
• 38.9 micrograms folate (10 % DV)
• 84 milligrams calcium (8 percent DV)
• 1.2 milligrams iron (7 percent DV)
• 0.1 milligram copper (7 percent DV)
• 55.4 milligrams phosphorus (6 percent DV

Delicata squash and other high-fiber foods can help prevent digestive issues such as constipation, bloating and diarrhea. Fiber also helps to lower cholesterol levels and control blood sugar levels.

Delicata squash benefits include healthy cell production because of it iron content. Iron aids with the formation of proteins that are able to provide oxygen to the body, muscles and bloodstream. Growth of cells requires iron to help with the process.

Thanks to the calcium it contains, eating delicata squash helps build strong bones. To gain healthy bone mass, something crucial for the prevention of osteoporosis, we need plenty of calcium to help restore or minimize any bone loss. It helps early in life, especially those involved in athletics, as well as later in life, particularly for women.

Delicata squash benefits include the ability to enhance eyesight. One cup contains 457% of your daily requirement for Vitamin A. The body uses Vitamin A to help produce pigments in the eyes that enable the eyes to see the full spectrum light. According to the American Academy of Ophthalmology, vitamin A deficiency is the No. 1 cause of preventable blindness in the world. It reports that about “250,000 to 500,000 children become blind every year because of vitamin A deficiency.” Regularly consuming delicata squash and other foods that are rich in Vitamin A can help prevent eye problems such dry eyes and night blindness.

Delicata squash contains a high amount of Vitamin C, which acts as a powerful antioxidant to help strengthen the immune system. Studies have shown that Vitamin C provides numerous health benefits for the body, including the ability to fight off both bacterial and viral infections.

How to Buy

It’s best to choose a squash that does not have any scratches or bruises to void quick spoilage. When choosing delicata squash, look for one that is firm and heavy with a cream color. One that’s ready to eat usually is yellow or cream with green striations.

How to Store

Delicata squash can be stored in a cool, dry place for about three months.

How to Cook

Because the walls of the delicata squash are thin, it tends to cook quickly. To prepare delicata squash, you can slice it in quarter-inch rings, remove the seeds, then sauté it until soft and a little caramelized.  Similar to the acorn squash, you can halve it, then bake it for about 30 minutes. Broiling it with olive oil or coconut oil until caramelized is delicious, too.

The sugar loaf and honey boat varieties have been crossed with the popular butternut squash and are very sweet. You may notice a bit of a caramel, hazelnut and brown sugar flavor.