Quick answers to questions in opening paragraphs
Delicata squash is a popular winter squash that has thin, edible skin and sweet, creamy flesh. Many people wonder if you can eat the skin of a delicata squash, and the answer is yes! The skin on delicata squash is completely edible when cooked. In fact, leaving the skin on adds texture and nutrients to any delicata squash recipe.
Some key points about eating delicata squash skin:
– The skin is very thin, so it becomes tender when cooked. The skin does not need to be peeled off before cooking.
– The skin contains beneficial nutrients like fiber, vitamins, and minerals. By eating the skin, you get a nutritional boost.
– The skin adds a subtle texture contrast to the creamy, soft flesh. It provides a nice crispiness.
– Thorough cooking is necessary. Be sure to cook the squash until the skin is fork-tender and no longer tough or chewy.
– Select squash with undamaged skin free of blemishes, cuts, or decay. Damaged skin may taste bitter.
What is a delicata squash?
A delicata squash is an oblong winter squash with smooth, pale yellow skin and longitudinal ridges down its length. When ripe, the squash has an elongated shape similar to a cucumber. Delicata squash is small, usually 1 to 2 pounds in size.
The delicata squash originated in North and Central America and was known by names like peanut squash, Bohemian squash, and sweet potato squash. It’s a member of the Cucurbitaceae family along with pumpkins, zucchini, and other winter squash varieties.
This type of winter squash has thin, edible skin that does not require peeling. The flesh inside is cream-colored or golden yellow. When cooked, delicata squash has a sweet, nutty flavor and a smooth, creamy texture. It is ideal for roasting, baking, sautéing, or stuffing.
Delicata squash is in season during the fall and winter months. It’s one of the later ripening winter squashes, available from September through February. The peak season is October through December. Select delicata squash that feels heavy for its size with firm, unblemished skin. Store whole delicata squash in a cool, dry place for up to 3 months. Once cut, refrigerate and use within 5 days.
Nutrition facts of delicata squash with skin
Delicata squash is packed with important vitamins, minerals, and antioxidants. Eating the skin along with the flesh provides an added nutrition boost. Here are some of the key nutrients found in 1 cup of cubed, cooked delicata squash with the skin:
– Calories: 82
– Carbohydrates: 21 grams
– Fiber: 3 grams
– Protein: 1 gram
– Vitamin A: 261% Daily Value
– Vitamin C: 37% DV
– Potassium: 12% DV
– Magnesium: 8% DV
– Manganese: 8% DV
– Riboflavin: 11% DV
– Vitamin B6: 11% DV
The delicata squash skin itself contains a high concentration of fiber, vitamin A, vitamin C, potassium, and manganese. The skin is also low in calories and fat free. By eating the skin, you boost the overall nutritional value of delicata squash dishes.
The fiber content helps regulate digestion and promotes a healthy gut. Vitamin A benefits eye health and boosts immunity. Vitamin C also supports the immune system and aids collagen production. Potassium helps control blood pressure. Manganese assists bone formation and metabolism.
Benefits of eating delicata squash skin
There are many excellent benefits gained by eating delicata squash skin along with the flesh:
Higher fiber content
The delicata skin is an excellent source of dietary fiber. Fiber plays an important role in digestive health, cholesterol levels, blood sugar control, and weight management. Leaving the skin on provides extra insoluble and soluble fiber.
More nutrients and antioxidants
As listed above, key vitamins and minerals like vitamins A and C, potassium, and manganese are found in higher concentrations in the squash skin. These provide powerful antioxidant, immune boosting, and health protective effects.
Adds texture
The thin yet crisp texture of delicata skin contrasts nicely with the smooth, creamy flesh. This provides more interest compared to simply eating the flesh on its own.
Reduces waste
Leaving the skin on eliminates the need to peel and discard the skin. This reduces food waste and increases the useable portion of the squash. More edible food per squash means more value for your money.
Saves prep time
Since delicata skin does not need to be peeled before cooking, this saves time spent prepping the squash. Simply wash the exterior, chop, and cook the whole squash with skin intact.
Enhances flavor
Although delicata skin is relatively mild in flavor, it does contribute subtle notes that enhance the overall taste and aroma of cooked squash. The skin provides a rounded flavor experience.
How to cook delicata squash while keeping skin edible
It’s easy to cook delicata squash and keep the skin tender and delicious:
Clean and prep the squash
Rinse dirt off the squash under cool water. Trim off the stem and blossom ends. You can keep the seeds, roast them separately for snacking. Halve or quarter the squash lengthwise and scrape out the seeds and strings.
Cut the squash into pieces
For even cooking, cut halved or quartered squash crosswise into 1/2 to 1-inch half moons or dice into 1-inch cubes. The pieces can be cut larger or smaller depending on your preference. Keep the edible skin intact on all surfaces.
Toss in oil and seasonings
In a bowl, drizzle the squash pieces with olive oil or avocado oil. Add desired seasonings like garlic powder, rosemary, paprika, salt, and pepper. Toss to evenly coat.
Roast in the oven
Spread seasoned squash on a rimmed baking sheet in a single layer. Roast at 400°F for 25 to 35 minutes, flipping once, until fork-tender and lightly browned.
Sauté in a pan
Heat olive oil in a skillet over medium heat. Add squash and sauté for 8 to 12 minutes, stirring occasionally, until browned and tender. The skin helps hold structure during sautéing.
Boil or simmer
Add squash chunks to gently boiling water, broth, or sauce. Simmer for about 10 minutes until tender. Drain off any excess liquid before serving.
Grill over medium heat
Toss squash pieces with oil and grill for 15 to 20 minutes over direct medium heat, flipping once. Move to indirect heat if skins brown too quickly.
Check doneness before serving
Regardless of cooking method, check that the skin is fork-tender and no longer tough before serving. Undercooked skin may be too chewy to enjoy.
Tips for getting the best results from delicata squash skin
Here are some top tips for cooking delicata squash while keeping the skin delicious:
– Clean the skin well but don’t peel. Scrub off any dirt but leave the skin intact.
– Cut the squash smaller for quick, even cooking. Larger pieces may undercook.
– Don’t overload the pan or baking sheet. Crowding can lead to steaming versus roasting.
– Use oil and seasonings to add flavor and prevent drying out. Toss pieces to evenly coat.
– Cook over medium heat. High heat may burn the exterior before the inside is done.
– Check doneness by piercing the skin with a fork. It should be tender throughout.
– Add sauce or glaze during the last 5 minutes only. Too early can make the skin slimy.
– Avoid microwaving, which may create tough, rubbery skin. Oven roasting is best for tender skin.
– Refrigerate cooked squash within 2 hours and use within 3 to 5 days for best quality.
Following these tips will help ensure you get deliciously tender, edible delicata squash skin every time. Enjoy the extra flavor, texture, and nutrition the skin provides.
Potential issues with eating delicata squash skin
Although delicata squash skin is nutritious and edible when thoroughly cooked, there are a few potential issues to keep in mind:
Tough, chewy skin
If the raw squash is not cooked long enough, the skin may remain tough and chewy. This makes it unpalatable and difficult to chew or digest. Always cook delicata squash until the skin is completely fork-tender.
Bitter flavor
The skins can sometimes have a slightly bitter taste, especially if the squash is old or the skin was damaged during growth or handling. Peel the skin off before cooking if it tastes unpleasantly bitter.
Pesticide residues
Squash skins may contain higher levels of pesticides compared to the flesh. If you are concerned about pesticide residues, peel the skin to remove this outer layer.
Digestive issues
For people with digestive conditions like IBS, the high insoluble fiber content in the skin may exacerbate symptoms like gas, bloating or diarrhea. Removing the skin can make delicata squash easier to digest.
Allergies or sensitivities
Those with food allergies or sensitivities to delicata squash or closely related foods should exercise caution with the skin. Start by eating a small portion of skin and monitor for any reactions.
While the skin is edible for most, peeling it may be advised in some cases of bitterness, pesticide concern, digestive problems or allergies. Evaluate the skin before cooking and remove it if any issues are present.
Recipes that keep delicata squash skin on
Here are some delicious recipes that highlight the edible skin of delicata squash:
Roasted Delicata Squash Salad
Ingredients:
– 2 delicata squash, cut into 1/2-inch slices (skin on)
– 2 Tbsp olive oil
– 1 tsp dried thyme
– 1/4 tsp salt
– Freshly ground black pepper
– 5 oz baby spinach
– 1/4 cup crumbled feta cheese
Directions:
1. Toss sliced squash with olive oil, thyme, salt and pepper.
2. Roast at 400°F for 20 to 25 minutes until tender.
3. Allow to cool slightly, then place on a bed of fresh spinach.
4. Top with feta cheese and serve warm or chilled.
Delicata Squash and Kale Sauté
Ingredients:
– 1 delicata squash, cut into 1/2-inch dice (skin on)
– 1 bunch kale, tough ribs removed and leaves chopped
– 2 Tbsp olive oil
– 3 cloves garlic, minced
– 1/4 tsp crushed red pepper flakes
– 2 Tbsp balsamic vinegar
Directions:
1. Heat oil in skillet over medium heat. Sauté garlic 1 minute.
2. Add squash and cook 5 minutes, stirring occasionally.
3. Add kale and red pepper flakes. Cook 5 more minutes.
4. Stir in vinegar. Cook 1 more minute until kale is wilted.
Creamy Delicata Squash Soup
Ingredients:
– 2 delicata squash, peeled, seeded, and chopped into 1-inch pieces (skin on)
– 1 Tbsp olive oil
– 1 onion, diced
– 3 cups chicken or vegetable broth
– 1 tsp fresh thyme
– 1 bay leaf
– 1/2 cup heavy cream
– Salt and pepper to taste
Directions:
1. Heat oil in pot over medium heat. Sauté onion 5 minutes.
2. Add squash, broth, thyme and bay leaf. Simmer 20 minutes until squash is tender.
3. Remove bay leaf. Puree soup in blender or food processor until smooth.
4. Return to pot and stir in heavy cream. Season with salt and pepper.
Storing delicata squash with skin
To maintain freshness and quality, store whole uncut delicata squash with the skin on:
– Store whole delicata squash at room temperature for 1 to 2 weeks. The skin helps protect the flesh from drying out.
– For longer storage, keep whole squash in a cool, dry place like a basement or cellar for 2 to 3 months. Ideal storage temperature is 50°F to 60°F with low humidity.
– Avoid refrigerating whole delicata squash. The cold temperature can damage the flavor and accelerate decay at the stem and blossom ends.
– Check periodically and use squash if any mold, soft spots or excessive drying develops.
Once cut, refrigerate delicata squash in an airtight container:
– Refrigerate cut raw squash no longer than 5 to 7 days.
– Store cooked delicata squash for 3 to 5 days. The skin prevents the flesh from drying out.
– Wrap cut pieces individually or store in an airtight container to prevent excess moisture loss.
– Cooked squash can also be frozen for 6 to 9 months. Cool completely before freezing.
Proper storage helps retain the quality and lengthen the shelf life of fresh delicata squash. The skin protects the flesh from direct exposure to air, light, and temperature fluctuations.
Selection and handling delicata squash
Follow these tips for selecting fresh delicata squash and handling it to keep the skin in optimal condition:
– Look for delicata squash that are firm with an even pale yellow or cream-colored skin free of blemishes.
– Avoid squash with cuts, punctures, discoloration, mildew, or other damage on the exterior skin.
– Select squash that feel heavy for their size, indicating thicker, denser flesh. Light squash may have watery flesh.
– Wipe dirt off skin gently with a soft vegetable brush under cool running water. Don’t scrub vigorously.
– Trim off the stem and blossom ends neatly with a sharp knife before cutting the squash.
– Use a sturdy chef’s knife and cut delicata squash on a clean cutting board. Be careful not to cut yourself.
– Place whole squash gently in a basket, bag, or storage box without tossing or dropping to prevent bruising.
– Keep delicata squash somewhere cool and dry. Avoid direct sunlight and high heat.
– Plan to use whole squash within 1 to 2 weeks for peak flavor, texture and sweetness.
Selecting high-quality delicata squash and handling it with care will maximize the deliciousness of the edible skin when you cook it.
FAQs about eating delicata squash skin
Here are answers to some frequently asked questions about eating delicata squash skin:
Is all squash skin edible?
No, delicata is one of just a few varieties of winter squash with edible skin. Squash like acorn, butternut, and spaghetti have tough, inedible skins requiring peeling.
Can you eat the skin of delicata squash raw?
It’s not recommended to eat raw delicata squash skin. The skin contains cucurbitacins that can cause digestive upset if eaten raw. Always cook the skin first.
Does leaving the skin on affect the flavor?
The thin skin has a very subtle flavor. When cooked, it contributes a mildly sweet, vegetal note complementing the flesh.
Is delicata squash skin high in nutrients?
Yes, delicata skin contains higher levels of some nutrients than the flesh, especially fiber, vitamin A, vitamin C, and manganese.
Can you eat the skin if the squash isn’t organic?
Yes, but peeling may be preferred if you’re concerned about pesticide residues. Just cooking conventionally grown squash skin can minimize residues.
Does the skin cook at the same rate as the flesh?
The thin skin cooks at about the same rate as the flesh. Cutting the squash smaller ensures the skin cooks through.
Can you eat delicata seeds and skin together?
Yes, the seeds are edible too! Clean and roast them for a nutritious, crunchy snack alongside the squash flesh and skin.
Conclusion
Delicata squash stands out for having thin, completely edible skin with a pleasing texture and subtle sweet flavor when cooked. Leaving the skin on provides extra fiber, nutrients, and antioxidants. The skin also adds interest to the creamy flesh when incorporated into roasted, sautéed, stuffed, or soup recipes. Select fresh, undamaged delicata squash. Cook thoroughly until the skin is tender. Store whole squash cool and dry to maximize shelf life. Follow proper handling techniques to keep the skin in good shape for cooking. When prepared properly, the edible skin makes this squash even more delicious and nutritious. Don’t peel it off, savor delicata squash in its entirety!
