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5 min read

This week’s Vegetable Box Feature: Sweet Potato Squash
(aka: peanut/ Bohemian squash or delicata squash)

Did you know?

  • Categorized as winter squash since it has a hard flesh and is harvested late in the season.
  • It has a sweet, buttery flavor, but can also be compared to sweet potato, with its rich taste and moist texture.
  • Colorful, striped skin also gives cooked squash a visually appealing presentation as compared with many monochrome squashes, such as butternut, which is uniformly beige.
  • First introduced in the late 1800s but fell out of favour during the Great Depression because of its susceptibility to disease, as well as low yield and short shelf life. At the end of the 20th century, a disease-resistant squash made its way into the market, and has regained popularity since.
  • Rich in vitamins (¾ daily vitamin A requirement), high in calcium, high dietary fibre and good source of iron.

Fun Fact

  • Nothing goes to waste with this squash, you can enjoy both the outer skin and seeds.

How to Store It:
You can keep whole sweet potato squash at room temperature, or in a cool, dark spot like the pantry, for about 10 days. Once it is cut open or cooked, the squash will keep in the fridge for 3 to 4 days or in the freezer for up to 3 months.

How to Use It:
Since this squash has edible skin and uniform shape, it requires little preparation. Just give it a good wash & scrub before using it in your recipe. One of the most common ways to cook it is to cut the squash in half crossways, scoop out the seeds from each cavity, and then slice into rings. The squash is placed on a baking sheet, drizzled with oil and sprinkled with salt, and roasted or baked. Alternately, you can simply slice the squash into rings and then clean the seeds and pulp from each ring individually. Either way, the rings make for a unique presentation. Its uniform shape and medium size also lend itself to being stuffed. The squash is sliced into halves creating "little boats" which are filled with ground meat, vegetables, and/or nuts, and then roasted. The squash can also be cut into cubes and incorporated into casseroles and stews.



Maple Glazed Sweet Potato Rings
Created By: The Spruce Eats

It's a delicious side dish for any occasion that the whole Family will love!

2 medium sweet potato squash
2 TBSP melted butter
2 TBSP maple syrup
Dash sea salt
Dash ground cardamom (or cinnamon​)

1. Line a baking sheet with sides with non-stick foil. Grease the foil or spray with non-stick cooking spray.
2. Cut the squash into 1-inch thick rounds; scoop seeds out of each round.
3. In a bowl, toss the squash with the melted butter and maple syrup. Arrange the squash on the prepared foil-lined pan. Sprinkle lightly with salt and cardamom or cinnamon.
4. Bake at 350 F for 35 to 45 minutes, turning once about halfway through the baking time.

Sweet Potato Squash Taco Boats

Created by: The Pretty Bee

These taco boats are a hearty and filling meal! Perfect for those avoiding gluten, dairy, or grains. You won’t miss the flavor in this easy dinner recipe.

2 sweet potato squash sliced in half and seeded
1 TBSP olive oil
1 ½ pounds ground beef or ground bison, or ground turkey
¾ cup sweet onion chopped
2 tsp garlic powder
3 tsp cumin
2 tsp paprika
1 tsp onion powder
1 tsp chili powder
½ tsp salt
1 ½ tsp tomato paste
¼ cup water

For the toppings:
½ cup green pepper diced

1. Preheat the oven to 375 degrees. Line a cookie sheet with parchment paper. Place the halved and seeded squash face up on the parchment and drizzle with a little olive oil.

  1. Bake the squash at 375 degrees for about 30 minutes, or until tender.
  2. While the squash bakes, place the ground beef and onion in a skillet. Cook over medium heat until it is browned and cooked through. Drain off any excess grease.
  3. Add the spices, tomato paste, and water. Stir and cook over low heat for a few minutes to let the flavors combine.
  4. Once the squash is done baking, remove from oven and fill with the taco meat. Return to the oven and bake for 10 minutes.
  5. Serve the taco boats topped with green pepper, salsa, and guacamole.

Recipe Notes
Store leftovers in the refrigerator - they should stay fresh for 3-4 days.

You can use any type of ground meat that you like! Try ground turkey, bison, lamb, etc.

You could use black beans, pinto beans, or lentils instead of meat to make this a vegan dish.


The Best Roasted Sweet Potato Squash Soup
Created by:
 The Movement Menu
This roasted squash soup is a wonderful comfort food, and perfect for cool nights curled up on the couch.

3 pounds sweet potato squash halved lengthwise and seeded
4 TBSP avocado oil split in two
kosher salt to taste
black pepper to taste
4 cups bone broth, chicken broth or veggie broth see notes
22oz canned coconut milk, about 1 1/2 cans
1 yellow onion roughly chopped

1 tsp chili powder
1/2 tsp dried oregano
6 garlic cloves minced
1/2 to 1 lemon juiced
2 tsp kosher salt
black pepper to taste

1. Preheat the oven to 325 degrees Fahrenheit, and adjust the oven rack to the middle position. Set the squash, cut sides up, on a rimmed baking sheet lined with foil. Generously spray or brush with 2 tablespoons of oil and season with salt and pepper. Add about 1/8 inch of water to the baking sheet. Roast the squash for 40 minutes, until fork tender. Remove from the oven and set aside to cool.

  1. In a large saucepan or Dutch oven, melt 2 tablespoons of oil. Add onions with a big pinch of salt. Cook over medium low heat for 5 minutes, stirring occasionally until softened. Add garlic and sauté for another minute, stirring often. Scoop the flesh out of the squash into the pot, and cook for another minute, stirring everything together well.
  2. Add broth, coconut milk, and spices to the pot. Give everything a nice stir and cook over medium heat, stirring occasionally, until the liquid has reduced by about one-fourth. This will take roughly 20 minutes.
  3. Carefully ladle the soup into a blender pitcher. You may need to do this in batches depending on the size of the pitcher. Add lemon juice, salt, and pepper. Puree until smooth and taste to adjust seasonings.
  4. Ladle into bowls and garnish with your favorite toppings: coconut cream, fresh herbs, roasted delicata squash, etc.

Crunchy Salty Toasted Sweet Potato Squash Seeds
Created By: Pinch and Swirl

Perfectly salty and crunchy seeds that make a perfect snack or salad or soup topper.

1 cup seeds from 2 squash (or use what you have)
2 tsp olive oil
1 tsp sea salt

1. Cut the squashes in half lengthwise and scoop out the seeds and membrane into a medium bowl; add enough water to cover. Use your fingers to separate out the seeds, allowing them to drop to the bottom of the bowl and membrane float to the top (be meticulous!). Discard membrane. Drain.

  1. Preheat oven to 325°F.
  2. Place seeds and ½ teaspoon salt into small saucepan and cover with water. Bring to boil over medium heat. Reduce heat and simmer 5 minutes. (7-10 minutes if the seeds are larger, as from a pumpkin)
  3. Strain seeds and place in a small bowl, again removing any remaining bits of membrane. Drizzle with a teaspoon or two of olive oil; toss to coat. Spread in a single layer on a baking sheet. Bake 20 to 30 minutes, stirring every 10 minutes taking care not to brown or burn.
  4. When the seeds are dry and crisp remove from oven. Toss with more salt to taste. Allow to cool. Enjoy!