Ahhhhh! As in Delicatahhhhh. Oh how I adore thee. I realize 'tis the season of pumpkin, but man oh man, if you haven't ventured out and tried this winter squash variety, listen to me — just do it. Do it now.
If you turn your nose up to squash, I can relate, I used to as well, but you have to believe me on this variety, delicata is DELICIOUS. Slighty sweet with a creamy pulp, this winter squash has a taste reminiscent of corn and sweet potato.
Delicata can be used as a vehicle for any variety of stuffings or simply dressed with ghee and Celtic sea salt.
Winter squash comes in many different shapes and sizes and share a few traits such as a hard protective skin and a hollow cavity with seeds. Which by the way roasted squash seeds are amazing and easy to make. Each variety of winter squash has a slightly different taste and texture with the Delicata being the tastiest.
Delicata squash contains carotenoids, plant nutrients, which are responsible for the yellow-orange flesh. These nutrients are also responsible for its health promoting properties. It is also a good source of vitamins C, B1, B6 pantothenic acid, niacin and potassium.
Ingredients
- 2 Delicata Squash
- 1 lb. Ground Beef
- 1/2 Yellow Onion, Chopped
- 1 Clove Garlic, Crushed
- 1/2 c. Sugar-Free Ketchup
- 1 Tbsp. Cocoa Powder
- 1 Tbsp. Organic Yellow Mustard
- 1 tsp. Chili Powder
- 1 tsp. Ground Black Pepper
- 1 tsp. Celtic Sea Salt
- 1/2 tsp. Hickory Liquid Smoke
Directions
- Cut the delicata from tip to tip lengthwise with a sharp butcher knife.
- Clean the seeds out with a spoon.
- Lay the squash halves open side down in a baking dish and add ¼ cup of water.
- Bake at 400 degrees F for 25 minutes or until fork tender.
- In a skillet over medium heat, brown ground beef with chopped onion.
- Do not drain.
- To cooked beef, add crushed garlic, ketchup, cocoa, mustard, chili powder, pepper, salt and liquid smoke.
- Mix well.
- Fill each delicata half with sloppy joe filling and enjoy!
Notes
A serving of delicata squash, 3/4 c (85 g) = 30 calories, 0g fat, 7g carbs, 1g fiber, 1g protein
Exact nutrition information for this recipe will vary depending on size of squash and amount of filling used per serving.
Hi Vanessa,
Thanks so much for the recipe. I enjoy your website. I just purchased delicata for the first time the other day. Do you eat the flesh?
Oops – I meant to ask if you eat the skin!
You can eat both the skin and flesh. 🙂
This sounds so good. Would it be a good recipe for someone trying to get started on the Atkins diet?
Thanks!
If you are following the Atkins’ diet — first and foremost I recommend reading the book and following it as laid out. I’m not sure exactly sure what “rung” or “phase” squash is added to the plan. With that being said, all of my recipes fit within the context of a low-carb lifestyle.
I just found organic Delicata Squash this morning at Nature’s Food Patch! I just KNEW that I could come right to your site and find out how to cook it! Thanks!!!
Thanks so much for posting this recipe. I made this for dinner tonight, and it was delicious. I love how you put together simple ingredients to produce big flavor.