Delicata Delicious

They are finally here— Delicata squashes. They are those little ribbed yellow and green striped vegetables shaped like a zaftig cucumber that show up at the end of summer squash, season, and the beginning of winter squash season. Technically, they are a winter squash, however, their thin skin allows them to be eaten like a summer squash meaning they do not need to be peeled. Anyone who has ever tried to peel a ribbed winter squash, such as acorn and pumpkin, will understand the frustration. Maybe that’s a reason why those smooth crookneck pumpkins are so popular for baking pie and anything else pumpkin related.

Unlike many winter squashes, the flesh of Delicata is not orange, but a pale cream color and has a mild flavor. Sadly, that lack of color also means it does not contain as much beta carotene. But that does not mean it is not nutritious as Delicatas are loaded with fiber and potassium.

Although the Delicata varieties are native to the Americas, up until about 25 years ago, they were not considered commercially viable for a variety of reasons. First, the plants themselves were subject to mildew, and then had been crossed with decorative gourds, creating a tasteless variety. It wasn’t until 2000 when a Cornell plant geneticist started breeding an open pollinated, non-hybrid variety that was resistant to mildew and other squash diseases. Since then, they have become the darlings of the fall farmers markets due to their versatility, size, and storage life (1-3 months). New cultivars have been developed that are larger in size and sweeter in flavor.

So how do you cook these little delicious fall squashes?

Their versatility allows them to be roasted, baked, broiled, air fried, sautéed, steamed, and even boiled. Like all squashes, they tend to be best when baked or roasted. That brings out the sugars in the flesh. My favorite way to do them is to stuff them. When they are cut in half they make perfect little boats for stuffing with cheese, ground meat, and even tofu and tempe, if animal-based proteins are not your thing. Cut them in rounds and toss them with olive oil and a tablespoon of maple syrup before baking, and they will make the best toddler vegetable ever. The kiddos can get their fingers around the open circles. They will even taste good when they are cold.

Or if you want to get fancy, cut off the ends, scoop out the center, and then stuff them. Once they are cooked, they can be sliced into bite-size rounds that make an excellent appetizer to pass. I once pressed Thanksgiving-style turkey stuffing into them and they turned out fantastic. Remember, Thanksgiving will be here before we know it.

With my busy schedule, I am all about meal prepping ingredients. Roasted Delicata half rounds keep well are great for tossing into salads and scrambled eggs. Plus, they do not turn into a pile of goo when they are cooked.

So, trust me on this one and grab yourself a couple Delicatas at the market this weekend as most of our produce growers have them.