To eat or not to eat—that's the question we're asking when it comes to winter squash skin. It's not confusing with other produce—every kind of citrus fruit is enjoyed peeled, apples are eaten skin-on, and you remove kiwi's fuzzy layer. So why do squash send mixed signals?
Here’s something surprising you may not know.Allsquash skin is edible. However, in the same way you wouldn't eat a banana peel, edible doesn’t necessarily mean youwantto eat it. Some squash has thin skin that’s tasty and tender, while others have a tough shell that even cooked is chewy and stringy.
Below you can find a handy list of winter squash with skin you can eat. There are too many types of edible squash, so the list includes ones you will likely find at your local grocery stores and farmers market during the fall and winter. If you encounter a squash that's not listed below and you're unsure if the skin is edible, ask the produce manager or farmer!
Types of Winter Squash You Should Avoid Eating the Skin
Consider the size when deciding whether or not to eat the skin. Generally, the bigger the squash the tougher the skin. The smaller the squash, the thinner and softer the skin.Hubbard squash, red kuri, spaghetti squash, butternut squash, and sugar pumpkin (sometimes called pie pumpkin) are varieties with very tough inedible skin.
Though they need to be peeled before adding to soups, stews, and casseroles, most of these don’t need to be peeled in order to be baked. After a long time in the oven, the peel will keep its shape, but isn't going to be tender and tasty. So scoop out those innards and toss the skin.
Some squash skin is not only edible, it can be downright tasty. When cooked (in the oven, stove, slow-cooker, what-have-you), they will have a firmer texture than the flesh but will be tender and flavorful enough that you probably won’t even notice.
1. Kabocha: This squash skin may need a little TLC—scrub well and cook it for a long time—to become totally edible, but it becomes soft, supple, and so delicious. Try itsliced and simply roasted as a side dish or to top a fall salad.
2. Honeynut Squash: These look like teeny tiny butternut squash. They're so cute! Unlike butternut squash, the skin is edible. Add them to recipes that typically call for butternut squash, like pasta, soups, and casseroles.
3. Acorn Squash: Whethercut into slicesorstuffed and baked whole, acorn squash skin is totally tasty. When roasted, the skin becomes soft enough to eat by the forkful, For those who prefer it skin-free, the meat separates from the peel easily after cooking.
4. Delicata Squash: Everything about delicata squash is edible. You canscoop out the seeds and stuff these babies, fry them up,or slice and roast them. Keep in mind their thin skin doesn’t keep the vegetable fresh as long as a thicker-skinned variety of winter squash. You’ll want to use these up within a week of purchase.
A version of this article originally appeared onMyRecipes.com.
All squash skin is edible. However, in the same way you wouldn't eat a banana peel, edible doesn't necessarily mean you want to eat it. Some squash has thin skin that's tasty and tender, while others have a tough shell that even cooked is chewy and stringy.
In fact, we love every bit of them, including the flesh, skin, and seeds. Sure, you know about the delicious orange flesh of winter squash—but the skin? In case you didn't know, all winter squash skins are edible, and full of fiber and vitamin A to boot.
Other varieties that are known for thin skin are sweet dumpling and red kuri. Young, small squash also have a thinner skin. So petite butternut and kabocha squash don't necessarily need to be peeled. And even thicker-skinned squash is fine if you cook it long enough.
Can You Eat Butternut Squash Skin? It's important to note that while many people choose to remove butternut squash skin (and this is best practice for soup making, where you want smooth results), you can 100% eat roasted butternut squash skin. Slice butternut squash into crescents and roast it with the skin on.
You can eat the skin, so there's no need to peel it. Simply halve it, scoop out the seeds and chop it into chunks, then roast it and add it to a warm winter salad or throw it into curries, stews or soups. You can also roast the seeds and eat them as a snack or sprinkled over a finished dish.
This squash has a lot of antioxidants, which can boost your immunity and help your body to fight off certain diseases. Acorn squash contains antioxidants like vitamin C that help strengthen bones and blood vessels. It also has vitamin A, which helps improve the health of your lungs, heart and other vital organs.
Its thin skin is edible– simply slice the whole squash in half, de-seed, and then slice the halves into half-moons. Roast, saute or steam and dress with salt, pepper, and herbs and you'll be surprised at how flavorful Delicata is.
Did you know you can eat under-ripe, immature butternut squash? They are gourd-eous! Kidding aside, knowing this fact can help reduce local food waste as Maine farmers and gardeners move forward with the winter squash harvest.
Yellow squash does not need to be peeled, because the skin is so tender and thin. If you do prefer to peel your squash, peel it just like you would a carrot or a potato. Slice in half, lengthwise.
In the case of one of our top picks, the Kuhn Rikon Piranha Y Peeler, its serrated edge was particularly helpful during the butternut squash test. It was able to catch onto the thick, tough skin immediately and peel it away smoothly and without much resistance.
“Squash skin is pretty robust and thick for a reason; it's meant to be stored. But the skin is edible. If it's cooked down, it becomes palatable,” he said.
If it's looking brown or is about to fall off, it's no longer fresh. When you smell the squash, does it have an unpleasant odor? These are signs it's likely gone bad and shouldn't be eaten.
All squash skin is edible. However, in the same way you wouldn't eat a banana peel, edible doesn't necessarily mean you want to eat it. Some squash has thin skin that's tasty and tender, while others have a tough shell that even cooked is chewy and stringy.
Consider that 1 cup of baked butternut squash, one of the most popular varieties of winter squash, provides 160% of your daily recommended value of vitamin A, along with 7 grams of fiber—and if you eat the peel, you'll get a little extra.
Perhaps the best variety for eating the skin, in addition to delicata, is honeynut. They look like mini butternut squash and are particularly sweet. Honeynut squash are especially delicious roasted with a little cinnamon and butter.
Scientists are only recently investigating the nutritional properties of winter squash, and have shown that they are very high in vitamins A and C, anti-oxidants, and anti-inflammatory agents (read the Healthiest Foods summary).
For the best-quality squash, wait to harvest all types until they are mature — at least 50–55 days after the fruit has set — and cure before storing and eating.
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