How To Make Delicata Squash

Are you familiar with delicata squash? You've probably seen it in the supermarkets, but may never have tried it. It's a delicious winter squash variety that requires no peeling, so it's much easier to make than other winter squashes. 

Roasting/Baking produces a sweet and delicious tender squash 

My favorite way to eat it is to slice it, scoop out the seeds, and bake it plain till it is tender, and then enjoy it skin and all!

Delicata squash is part of the gourd family. It has an elongated, cylindrical shape and creamy yellow skin that is streaked with green or orange stripes. Unlike other winter squashes that often have tough skins, delicata squash is unique in that its skin is edible. It's easy to slice as well. 

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The Taste of Delicata Squash

It kind of tastes to me like butternut squash, maybe not quite as sweet. It's creamy and slightly sweet, with a mild nutty undertone that becomes even richer when cooked. If you like butternut squash, you will probably like delicata without the struggle.

Nutritional Benefits of Delicata Squash

• Rich in Vitamins and Minerals: Delicata squash is an excellent source of vitamin A, which is vital for maintaining healthy vision and supporting immune function. It's also rich in vitamin C, which can help boost immunity and promote skin health.

• High in Fiber: Delicata squash is packed with fiber, which can aid digestion, help regulate blood sugar, and keep you feeling full longer.

• Low in Calories: A great option for those watching their calorie intake, delicata squash is low in calories as well as fat. 

• Antioxidants: This squash contains antioxidants such as beta-carotene, which may help combat oxidative stress and protect the body from inflammation.

How to Cut Delicata Squash

Cutting delicata squash is straightforward, and since its skin is tender, you won’t need to worry about peeling it. Here’s how to do it:

1. Wash the Squash: Before cutting, rinse the squash to remove any dirt or debris from the skin.

2. Trim the Ends: Place the squash on a cutting board and use a sharp knife to slice off both ends of the squash.

3. Cut it in Half: Stand the squash upright on one of the cut ends and slice it lengthwise down the middle. The flesh should be firm, but not too hard to cut through.

4. Scoop Out the Seeds: Once halved, use a spoon to scoop out the seeds and stringy pulp from the center. You can discard the seeds or save them for roasting if you like.

5. Slice or Cube: From here, you can slice the squash into half-moons, cubes, or even rounds, depending on the recipe you’re following.

How to Cook Delicata Squash

Tastes sweet and creamy just like this- you can eat the skin too!!

I simply cut it in half, scoop out the seeds, and then cut in half again. I bake it in my air-fryer at 410 degrees for 20-25 minutes until the edges caramelize and the squash is tender.Or cover a cookie sheet with parchment paper, lay the squash on the parchment and bake in a pre-heated oven for 25 minutes. 

I do not add oil or seasonings and it comes out delicious. I like it plain but you can sprinkle with cinnamon, salt, pepper, herbs or spices of your choice.

Delicata squash is incredibly versatile in the kitchen, and there are many ways to enjoy it. Here are some popular cooking methods:

2. Sautéing

For a quicker preparation, sautéed delicata squash is another fantastic option:

• Heat a pan: Add a half cup of water to a skillet and heat it over medium-high.
• Add the squash slices: Sauté for about 5-7 minutes, turning occasionally, until the squash is golden brown and cooked through.
• Season: Add salt, pepper, and any additional spices. You can finish it off with a squeeze of lemon juice for a pop of freshness.

Sautéed delicata squash can be used in pasta dishes, paired with grains, or enjoyed on its own.

After I baked the squash, I stuffed it with whatever I had- hummus, cauliflower rice, beans

3. Stuffing

Because of its shape and size, delicata squash is perfect for stuffing. After halving and scooping out the seeds, you can fill the cavity with a variety of ingredients like quinoa, rice, cauliflower rice, sautéed vegetables. I usually bake the squash and stuff it when it's done.

Do you buy delicata squash? What would you use to stuff the squash? If you have never tried it before- why not pick some up this week.

My Notes: 

All of my recipes are easy to make, gluten free and plant-based. 

IN MY KITCHEN - Feb 2025

It's the beginning of the month so it's time for In My Kitchen sponsored by Sherry from Sherry's Kitchen. I am sharing some of the new things in my kitchen this month .

I'm starting with the heart shaped open basket above. One of my friends told me that my potatoes would last longer if I kept them in a basket and cover them with a cotton cloth... I'll keep you posted. 

Next I'm sharing these cute colorful little Turkish bowls. They are great for serving spices - not sure what else.. 

These exquisite flowers are from Ecuador. There are people in Florida who pick them up directly off the plane at the airport and then drive directly to some of the high rise condo building to sell them in the parking lot. My building has over 600 condos. They are fresh, gorgeous and last about 10 days!!! The price is right too- $20 for 2 dozen roses. I split mine up and gave some as gifts. He has about 10 colors to choose from. 

The little shot glasses are from a Turkish store in Miami. They are perfect for drinking shots or Arak ( a Middle Eastern liquor) .

Sunny Isles, Florida, where I live for the winter, is considered North Miami Beach. It is a melting pot of ethnic groups with a high percentage of Russian residents and Russian visitors. I purchased this vegetable spread in one of the Russian deli stores. I have not opened it yet. 

This beautiful spreader is made of olive wood. I bought it at a craft show from the crafter. 

Finally, I am sharing my winter squashes that sit on my counter. They last at least a month and I make one kind of squash or two every week. My favorite is the spaghetti squash. I make a very simple recipe in the air-fryer which I cook on the bake function. I cut the spaghetti squash lengthwise, scoop out the seeds, fill the cavities with spaghetti sauce and bake for 45 minutes on 400 degrees. I eat an entire half myself. 

"Super Bowl-Ready "Cheesy" Bean Bake: Perfect with Corn Chips!"

Are you ready for this year's Super Bowl? 

You may still be looking for the perfect Super Bowl appetizer that’s both hearty and crowd-pleasing? Look no further! This Bean Bake is the ideal dish to enjoy with a big bowl of crispy corn chips. Packed with two types of canned beans, tomatoes and a blend of savory seasonings, and creamy (regular or plant-based )cheeses, it’s the kind of comfort food that’s sure to be a hit at your Super Bowl party. Blend with your choice of melted grated cheeses: grated cheddar, feta vegan cheeses.—and of course this dish meets gluten-free standards as well. 

Whether you're hosting a Super Bowl party or just craving something savory, this easy and satisfying recipe is perfect for anyone who loves bold flavors with or without the dairy. With its delicious layers of goodness, it’s sure to be a hit with both vegans and non-vegans alike—so grab your chips and dig in! 

The Philadelphia Eagles, our home team, made it to the Super Bowl. For sure we'll be watching and cheering them on. They will be playing against the Kansas City Chiefs on February 9, at 6:30 PM- Any Kansas City fans out there? 

History of the Super Bowl

The Super Bowl, first played in 1967, is the championship game of the National Football League (NFL) and the American Football League (AFL). The idea for the Super Bowl came when the NFL and AFL agreed to merge, and the Super Bowl was conceived as a way to crown the best team in both leagues. The first game, known as the "AFL-NFL World Championship Game," was held at the Los Angeles Memorial Coliseum and featured the Green Bay Packers defeating the Kansas City Chiefs. Since then, the Super Bowl has grown into a massive cultural event, drawing millions of viewers around the world for not just the game, but the amazing halftime shows and highly anticipated special commercials. It’s an annual celebration of sport, entertainment, and American culture that brings fans together, whether they’re die-hard football lovers or just in it for the snacks and fun.  

This makes a big bowl. For less people, use 1 can of each bean and less cheese. 

Ingredients: 
2 16 oz cans of organic pinto beans, drained ( or make your own beans 2 cans = 4 cups cooked beans)
2 16 oz cans of organic black beans, drained ( or make your own 2 cans= 4 cups cooked beans)
1 large can of organic chopped organic tomatoes, drained
2 tbsp organic tomato paste
2 teaspoons of cumin
1 tsp garlic powder
salt and pepper to taste
1 cup of shredded cheese, feta, or shredded vegan cheese of your choice
1 additional cup of shredded cheese for the top
Optional: add canned corn, hot pepper, red pepper

Directions

Preheat oven to 375 degrees

In a large mixing bowl, mix the beans, chopped tomatoes, tomato paste, cumin, garlic powder, salt and pepper. Add 1 cup of shredded cheese and mix. Pour into a 9 inch Pyrex, top with additional cheese and bake for 40 minutes. Remove from oven, allow to cool somewhat and pack and go.. 

Notes: 

I first published this recipe in 2015 when I ate cheese. This is an updated post ten years later with a vegan cheese option. It's still a winner and perfect Super Bowl appetizer.

*If you do not want to use plant-based cheeses, try just adding some cheesy tasting nutritional yeast. 

Touchdown! Oil-Free Smashed Potatoes: A Winner for Game Day Super Bowl

Looking for a game-day snack that’s delicious, hearty, and guilt-free? These oil-free smashed white or sweet potatoes are the perfect choice. They’re a great way to enjoy a crispy tasty treat without the extra calories or fat. 

Whether you’re feeding a crowd or just looking to add something healthier to your Super Bowl spread, these smashed potatoes are sure to impress.

My family is excited about the final Super Bowl play off game this Sunday which will determine if the Eagles (Our Philly team) will make it to the Super Bowl again this year~!

Regardless of which team wins and makes it to the Superbowl, you know you are going to want some hearty snacks while watching the game. 

In the past, I've served a variety of dips such as guacamole, spinach and artichoke dip, and loaded hummus. ( follow links for recipes) This year I adding these delicious smashed potatoes to the mix of appetizers. 

They are easy to make and they come out very crispy. A great alternative  to high fat foods. 

Why Choose Smashed Potatoes?

Potatoes are a beloved Super Bowl snack for good reason. They're versatile, filling, and everyone loves them! But what sets this recipe apart is that it's oil-free, which means you can enjoy the flavors you love without worrying about excess fats. The combination of white potatoes and or sweet potatoes brings a balance of creaminess and sweetness, making for a satisfying and nutritious dish.

By baking these potatoes and then smashing them, you get the crispy edges of roasted potatoes while maintaining the soft, fluffy interior. It’s the perfect mix of textures, making them the ideal base for all sorts of fun toppings and dips.

Why Oil-Free?

Traditional smashed potatoes and roasted potatoes are often cooked with oil or butter to add flavor and crispiness. However, by making them oil-free, you not only cut back on tons of calories and unhealthy fats but also let the natural flavors of the potatoes shine through. This recipe focuses on seasoning and herbs, letting the vegetables speak for themselves without the need for added fat.

Ingredients ;

• 6 medium white potatoes, washed and unpeeled
• Optional Seasonings: 
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 teaspoon smoked paprika (for a smoky kick!)
• Salt and pepper to taste
• Fresh herbs (rosemary, thyme, or parsley work well)
• salsa 

How to Make Oil-Free Smashed Potatoes:

1. Prep the Potatoes

Start by washing the potatoes well. Since you’re keeping the skins on, make sure to scrub them clean. 

2. Steam the Potatoes

Instant Pot: Place a steamer basket in the liner of the IP. Add 2 cups of water. Add washed whole unpeeled potatoes to the steamer basket.  Secure lid on the IP. Set to cook for 13 minutes. When done, allow to sit for 10 more minutes then carefully release the steam manually according to the manufacturer's instruction. When all steam is released, carefully open the lid. 

 Pre-heat oven or air-fryer to 425 degrees

Place the whole potatoes on a parchment lined sheet to go into the air-fryer or oven. Using a potato masher (or anything to smash down the potatoes), smash, not mash, the potatoes. Season with seasonings of choice and then bake for 25 minutes until crispy. If not crispy enough, turn up to 450 for 10 more minutes. 

Tips for the Perfect Smashed Potatoes:

• Use a variety of potatoes: Mixing white potatoes and sweet potatoes gives you a wonderful balance of flavors, but feel free to experiment with different types like Yukon Gold or purple potatoes for a colorful twist.
• Don't overwork the potatoes: The key to a perfect smashed potato is not over-smashing them. You want them to be a bit chunky for texture.
• Play with seasonings: If you love spice, throw in a pinch of cayenne pepper or chili powder for some heat. If you're into more savory flavors, consider adding fresh rosemary, thyme, or even nutritional yeast for a cheesy flavor. How about a little salsa?

Why This Recipe is Perfect for Super Bowl :

• Healthy but satisfying: You get all the flavor without the heavy oils and fats typically found in game-day snacks.
• Easy to make in bulk: You can easily scale this recipe up to feed a crowd, and it holds up well if you need to prepare it in advance.
• Customizable: You can serve these smashed potatoes with an array of toppings to suit everyone's tastes—whether you're into spicy, cheesy, or herby flavors, there’s a topping for you.

Smashed Sweet Potato 

Final Thoughts:

I really love these amazing smashed potatoes.  This simple recipe makes a wonderful side dish for any meal that is hearty, super crispy, and delicious. Add any toppings of your choice and enjoy!!! It's also allergy friendly and meets gluten-free, dairy-free, and parve standards.