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Market Fresh Finds: Delicata squash a two-fold treat

By Leigh Rosenberger, for The Columbian
Published: September 16, 2016, 6:05am

Though a relative newcomer to the American palate, the delicata squash’s taste, versatility and ease of preparation has given rise to its new status and reputation. First appearing in American seed catalogs in the 1890s, it experienced popularity until the Great Depression, when the plant’s susceptibility to mildew and the squash’s short shelf life made it less popular. However, in the late 1990s, Cornell researchers bred a more disease-resistant variety using heirloom seeds, and the delicata squash’s popularity is quickly returning.

Also called Bohemian, sweet potato, or peanut squash, this incredible vegetable is considered a winter squash because of its hard skin and fall availability. When cooked, delicata squash’s sweet flavor reminds you of sweet potatoes or butternut squash. However, technically, delicata is a summer squash sharing family ties to zucchini and cucumbers.

Unlike other winter squashes, the delicata’s tender skin does not require removal for eating. This particular squash provides a two-fold treat. Not only is the flesh sweet and delicious, but its seeds can be flavored with dry spices or salts and oven toasted for snacking or use as salad toppings.

Select a delicata squash that feel heavy for their size. The slightly grooved skin should be light yellow interspersed with green stripes. A light green hue indicates underripe squash and an orange hue over-ripe. The skin should be smooth, unblemished, and firm all over. The delicata is oblong, measures five to 10 inches in length and two to three inches in diameter, and weighs between one and two pounds each.

If you are not going to eat this immediately, the squash can be stored in a cool (50 to 60 degrees), dry, dark location for up to 3 months.

One of the key advantages of the delicata is the ease of cutting and peeling — as compared with the other winter squashes where it can feel like an adventure just trying to cut them open!

When preparing, rinse the squash under cool, running water while gently scrubbing any dirt or debris from the surface. Unlike other winter squashes, peeling is not required and depends upon personal preference. For seed and strings removal, cut the squash in half longitudinally and scrape out the contents with a spoon — remember to save the seeds! Then cut the squash into the desired shapes for your recipe.

This highly versatile vegetable can be steamed, microwaved, baked, braised, saut?ed, stewed, or roasted. Avoid boiling as the process substantially reduces its Vitamin C content. As delicata squash retains its shape during cooking, they are ideal for stuffing with meats, grains, cheese, or combination thereof. Interchangeable in recipes with butternut and acorn squashes, the preparation options are numerous.

Delicata squash also offers an option as a pasta substitute for those who are gluten sensitive or intolerant. Consider slicing the delicata squash into noodle shapes or strips, and substitute for pasta noodles. Serve with your favorite sauce and you have a satisfying, gluten-free entr?e.

For delicious delicata squash recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://ext100.wsu.edu/clark/?p=8163.

For year round enjoyment, delicata squash can by frozen, dehydrated, or pressure canned. The WSU Extension website provides free, downloadable information and resources outlining safe and proven methods for Freezing Vegetables (PNW 214), Dehydrating (PNW 397), and Canning Vegetables (PNW 172) in addition to other Preservation and Food Safety topics that may be of interest.


Leigh Rosenberger is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation, and food safety tips, visit http://ext100.wsu.edu/clark/?p=1134. Questions? Call MFP 360-397-6060 ext. 5366, or join Facebook Discussion Group “WSU Home Food Preservers – Clark County.”

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