Select a firm medium squash that is yellow and has green striations on its rind. Unripe delicata squashes are light green.

Oblong and cylindrical, the delicata squash is a creamy-yellowish color with green, sometimes orange, vertical stripes. These squash are generally 5-6 inches in length and 2-3 inches in diameter. The delicata has firm, fine-grained, yellow to orange flesh that is sweet, rich, and moist, much like a sweet potato.

Nutritional Value

All squashes provide vitamin A and vitamin C, some of the B vitamins and are a good source of fiber. One cup of cooked squash contains about 100 calories. Deep-colored squashes offer the most beta carotene.

Serving Ideas

Delicata squash hold their shape well through cooking, making them a good choice for stuffing with grains, meats or cheese, and baking. Peel or leave skin on and roast. Braise, steam, stew or boil diced squash and add to soups or purees. Slice into rings, removing seeds, and roast with oil, herbs or spices. Delicata squash are a hard-skinned, winter variety and keep well at room temperature for weeks.

Geography/History

A version of an old heirloom variety and also known as Bohemian squash, sweet potato squash or peanut squash because of its shape, the delicata squash was especially popular in the early part of the twentieth century.

Seasons/Availability

Delicata squash is a winter, heirloom variety.