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Delicata squash - perfect fall vegetable

Have you noticed these beautiful little squashes in your grocery store? Not only are they totally affordable, they are fiber-rich, and nutrient dense.

So much our our nourishment depends on the healthy passage of food through our digestive tract. Without fiber, it is impossible for digestion to take place in a balanced way.

With imbalanced digestion comes the risk of poor nutrient absorption. Chronic diseases such as high blood pressure, diabetes, heart disease, obesity and several types of cancer are least likely to occur when a person's diet is high in vegetables and other high-fiber foods.

In addition to fiber, these tasty veggies also contain a good bit of iron which our bodies need to produce healthy cells as well as the formation of proteins that are able to provide oxygen to the body, muscles and bloodstream. They are also packed with vitamin A which is good for your eyes as well as 84 mg of calcium which supports optimal bone health.

How to Select and Use Delicata Squash

It’s best to choose a squash that does not have any scratches or bruises to void quick spoilage. One that’s ready to eat usually is yellow or cream with green striations. You should be able to store them in a cool, dry place for about three months. Because the walls are thin, it tends to cook rather quickly.

Here's one of my favorite (of many) recipes courtesy of Helsing Junction Farm. Enjoy!


1 delicata squash

olive oil

1 - 2 cloves fresh garlic chopped (to taste)

1/4 c pine nuts

1/4 c parmesan cheese

1/2 tsp poultry seasoning

salt and pepper to taste

Cut squash in half length wise and remove seeds.

Slice it in quarter-inch rings, (see above photo) then sauté in 2 TBSP olive oil until soft and a little caramelized. Add garlic and pine nuts and continue sauteing until lightly browned.

Remove from heat and toss in parmesan cheese. Salt and pepper to taste.

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