Delicata Squash: A seasonal favorite from our local farms
The farm stands and farmers markets are loaded with winter squash of just about every shape, size, and color right now. One might find a giant Blue Hubbard squash that could feed an army, or maybe a small Sweet Dumpling squash, just right for tonight’s supper for one.
Edible delights
Good bargains abound, and most are not only nutritionally dense but also great winter keepers. You can store a butternut squash in a cool place for months, it has a thick protective skin. But the varieties with thinner skins, such as Delicata, should be used in a week or two, even stored in a cool spot. The positive side is every bit of the fruits are edible, from the seeds to the skins, and they cook quickly, making them an easy option for a weeknight supper.
Delicious and Nutritious
Full of beta-carotene, a cup provides more than your daily requirements for Vitamin A. It is a great source of fiber, protein, calcium, potassium, manganese, magnesium, iron, thiamine, niacin, and copper, as well as Vitamins C, E, and B6. That cup has only 80 calories, virtually no fat, 21 carbs, and four grams of fiber. It’s a pretty perfect vegetable.
Of course, you can just pierce with a knife, toss them in the oven until they are cooked through – my favorite way to cook any winter squash – cut them open and feast on just the flesh. But the skins add flavor and fiber as well. Once cooked, they freeze well.
Here’s a fast and simple recipe for roasting and glazing the rings, and a little more dressed up stuffed dish, that is really just as simple but with a few more steps. If you can’t find Delicata, you can substitute other winter squash in these dishes, most notably the butternut or red kuri, just adjust the cooking time.
The Simple: Maple Roasted Delicata Squash
With hardly any hands-on time, this quick side can be made any weeknight, but it’s lovely enough for company or the holiday table. It can even serve as a stand-alone meal with a little side salad. Delicious and satisfying with just enough maple flavor for interest. But keep a watch on it at the end, because the maple will burn quickly.
Cut up the squash into rings but don’t bother to remove the seeds. You might like the texture, and they add a lot of nutrition. If you don’t care for the seeds, just use a paring knife to scrape them out, but give them a try; you might be surprised. The skins are always edible and a great source of fiber. Smoked paprika here enhances the smokiness of the maple syrup. Of course, always use real Vermont maple syrup. Just sayin’.
- 1 large delicata squash
- 1 tbsp. dark amber Vermont maple syrup
- 1 tbsp. fruity olive oil
- Smoked paprika
Preheat the oven to 450 degreesand place a rimmed baking sheet on the middle rack.
Mix togetherthe syrup and oil and set aside. Cut the squash into 2 cm. sections, you don’t have to remove the seeds, many people like them. But if you wish, use a small paring knife or melon baller to scrape them out.
Remove the heated sheet from the ovenand brush liberally with olive oil. Place the squash rings in a single layer, season with salt and pepper, and pop in the oven for seven or eight minutes. They will start to soften.
Remove from the oven, turn, and brush with the maple mixture, sprinkle with salt, pepper, and the paprika.
Return to the ovenfor another five minutes, or until fully cooked and browned.
The Fancy: Wild Rice and Apple Stuffed Delicata Squash
When I was growing up, we grew only one or two varieties of squash, and when my mother did anything other than boiling the flesh, she stuffed them with a traditional bread stuffing, which was both filling and heavy. This recipe is much lighter and lower in carbohydrates than mom’s original; the apple adds a bit of sweet and tart, and the wild rice some chew.
While this recipe uses wild rice, any whole grain will work nicely from brown rice to barley or farro. You could also substitute couscous or other small pasta product.
Fancy, yes, but still pretty simple to make! For a vegan version, simply substitute a plant-based Parmesan.
- 2 delicata squash, halved, seeded
- ½ yellow onion
- 1 large tart apple, diced
- 1 large juicy lemon
- 1 cup wild rice, cooked
- ¼ cup fresh or panko bread crumbs
- ¼ cup Parmesan, grated, or vegan alternative
- Extra virgin olive oil
Preheat your oven to 400 F.
Cut the squash in half lengthwise and remove the seeds. The seeds are edible, so if you like, clean them off and roast them along with the squash.
Place the squash halves on a baking sheet, season with salt and pepper, and pop in the oven for about 10 minutes, just to precook and soften.
In the meantime, sauté the onion in a little olive oil until there is a bit of browning on the edges, then add the apple. Cook for just a minute or so to gently start softening the apple.
In a large bowl, combine the onion-apple mixture, the wild rice, zest, and juice of the lemon. Add salt and pepper to taste, and divide between the four squash halves.
Return to the oven and bake for 10 minutes, then top with the Parmesan and breadcrumbs. Drizzle with olive oil, and return to the oven and roast until the squash is tender, about five to eight more minutes, depending on size and oven temperature.
These are delicious served with a simply dressed side salad, and they freeze beautifully, so make extra for another meal next month.
© Copyright 2023– or current year, The New Vintage Kitchen.Dorothy Grover-Read. Unattributed use of this material is strictly prohibited. Reposting and links may be used, provided that credit is given toThe New Vintage Kitchen, with active link and direction to this original post.
The New Vintage Kitchen does not accept ads or payment for mention of products or businesses.
Supporter of: Slow Food Fair Trade USA Northeast Organic Farmers Association EcoWatchLet’s Save Our PlanetNo Kid HungryHunger Free VermontEnvironmental Working Group World Central Kitchen Sustainable America
