Can you eat acorn squash skin?
Yes, acorn squash skin is edible and safe to eat. The skin contains fiber, vitamins, and minerals just like the flesh. Many people enjoy eating the skin, while others prefer to peel it off before cooking or eating. Either way is fine.
Is acorn squash skin healthy?
Acorn squash skin is a healthy part of the squash. Here are some of the key nutrients found in acorn squash skin:
- Dietary fiber – Eating the skin doubles the fiber content compared to eating just the flesh.
- Vitamin A – The skin is an excellent source of antioxidant vitamin A.
- Vitamin C – The skin provides some vitamin C.
- Potassium – The skin is high in potassium.
- Beta-carotene – The orange skin is rich in beta-carotene.
The high fiber and nutrient content make the skin a very healthy part of acorn squash.
Does acorn squash skin taste good?
The skin has a mild flavor that complements the sweet, nutty taste of the flesh. When roasted or sautéed, the skin becomes tender with a slightly crispy, chewy texture. The skin can be left on for stuffed squash recipes as well.
Some find the taste of raw acorn squash unpleasant, so cooking the squash helps mellow the flavor. Focus on how it tastes when cooked to determine if you enjoy the skin or not.
Is it bad to eat acorn squash skin?
There are no adverse effects associated with eating acorn squash skin. It is completely edible and safe. Some reasons people avoid the skin include:
- Texture – The skin is harder and chewier than the flesh.
- Taste – Some find the raw flavor unappealing.
- Appearance – Removing the skin makes the flesh look more appetizing.
However, when cooked, the skin becomes tender and develops a roasted flavor. Unless you strongly dislike the texture or taste, the skin can be safely eaten and provides extra nutrition.
How to eat acorn squash with skin
Here are some tips for eating acorn squash skin:
- Roast it – Roast halves or wedges in the oven with the skin on. The high heat crisps up the skin nicely.
- Sauté it – Dice the squash into 1-inch chunks and sauté with the skin on to soften.
- Cook it in soups – Add diced squash with skin into soups and stews.
- Bake it – Wrap in foil or parchment and bake to make the skin tender.
- Stuff it – Stuff the squash halves with skin on for more nutrients.
- Puree it – Puree cooked squash and skin together for dips, spreads, soups.
Cooking the skin well is key. This renders it soft, palatable and enjoyable to eat.
Nutrition of acorn squash skin
Acorn squash skin is rich in many vitamins, minerals and dietary fiber:
| Nutrient | Amount in Skin | % Daily Value |
|---|---|---|
| Dietary fiber | 5.5 grams | 18% |
| Vitamin A | 13,743 IU | 228% |
| Vitamin C | 12.5 mg | 14% |
| Potassium | 820 mg | 17% |
| Beta-carotene | 8,229 mcg | N/A |
As you can see, eating the skin significantly boosts vitamin A, fiber and potassium intake.
Potential concerns with the skin
There are a few things to keep in mind when eating acorn squash skin:
- Pesticides – Only eat organic squash skin or wash thoroughly.
- Texture – The skin can be tough or hard to chew for some.
- Allergies – Those with food allergies should check for reactions.
- Choking hazard – Cut the skin into small pieces for children.
Washing the skin, cooking it fully, and cutting it into small pieces can help minimize these risks.
Acorn squash skin uses
In addition to eating it, acorn squash skin has other uses, including:
- Composting – Add skins to compost for garden soil.
- Broth – Simmer skins in water to make vegetable broth.
- Decorating – Use carved skins as edible bowls.
- Crafts – Make bird feeders or decorative items with dried skins.
Don’t toss the skins after removing the flesh! Take advantage of the skin’s versatility in the kitchen and beyond.
Acorn squash skin recipes
Here are some delicious recipes that include acorn squash skin:
Roasted Acorn Squash with Skin
Ingredients:
- 1 medium acorn squash
- 2 tbsp olive oil
- 1⁄4 tsp salt
- 1⁄4 tsp pepper
Instructions:
- Preheat oven to 400°F.
- Cut squash in half lengthwise and scoop out seeds.
- Brush flesh and skin with olive oil and season with salt and pepper.
- Place squash cut-side down on baking sheet.
- Roast 40 minutes until flesh is tender.
- Allow to cool slightly before handling.
- Scrape flesh from skin with a fork and enjoy.
Acorn Squash Soup with Skin
Ingredients:
- 1 acorn squash, diced with skin on
- 1 onion, chopped
- 3 cups vegetable broth
- 2 tbsp olive oil
- 1⁄2 tsp dried sage
- Salt and pepper to taste
Instructions:
- Heat oil in a pot over medium heat.
- Add onion and cook 5 minutes until translucent.
- Add squash and broth. Bring to a boil.
- Reduce heat and simmer 20 minutes until squash is very tender.
- Puree with an immersion blender until smooth.
- Season with sage, salt and pepper.
Conclusion
Acorn squash skin is completely edible and provides extra fiber, vitamins, minerals and antioxidants. While some find it unappealing raw, cooking renders the skin tender and brings out its sweet flavor. Prepare the skin by roasting, sautéing, baking or simmering in soups. Cut it small, cook thoroughly and enjoy the extra nutrition and texture the skin provides!
