Sweet + Salty Delicata Squash
Although it’s available from the fall through winter, delicata squash is actually a variety of summer squash.
3 ingredients · 45 minutes · 6-8 servings
I’m a 42-year-old nutritionist who knows the cravings are REAL.
The week before my period. When I’m stressed. When I sleep less. When it’s cold. When I’m targeting fat loss and my calories are lower. When I didn’t eat enough earlier in the day. And sometimes simply because something delicious is sitting in front of me.
So, I have strategies. One of them? Having high-volume, satisfying foods around that I actually WANT to eat.
Enter my Sweet + Salty Delicata Squash.
Why I Love Delicata Squash
Delicata gives me that cozy, satisfying carb experience while also providing fiber and a lot of food volume for relatively few calories.
And the best part? You can eat the skin. No peeling required. Just slice, scoop out the seeds, season and roast.
It makes a great side dish, addition to a fall bowl, over a salad, or - in my case - something I will happily eat straight off the baking sheet.
Cravings Aren’t Just About Willpower
Managing your appetite isn't about trying harder or having more willpower.
Cravings and hunger can get louder for all kinds of reasons:
Hormonal changes
Blood sugar dysregulation
Stress
Poor sleep
Under-eating earlier in the day
Lower calories during a fat-loss phase
Your environment
Or simply wanting something delicious
This can become even more noticeable through perimenopause and menopause as changing hormones can influence insulin sensitivity, appetite, body composition and how we respond to stress.
That’s one reason I focus so much on the basics: balanced meals, adequate protein, fiber, whole-food carbohydrates, movement, sleep and stress management.
Those foundations can support steadier blood sugar, better energy and a more manageable appetite. And then sometimes?
I just want to eat more food. So I make more delicata.
Cinnamon helps to make this a super satisfying side dish!
Directions
Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
Slice the ends off the squash then slice in half lengthwise. Using a spoon, remove the seeds & slice into ¼” to ½” pieces.
Toss the delicata with the oil, cinnamon & salt until evenly coated.
Spread evenly on the baking sheet, careful not to overlap. Roast for ~25-35 minutes until golden & tender.
No need to flip but start watching at ~20 min to ensure they don’t get too crispy!
Ingredients
2-3 medium delicata squash
1 tbsp olive oil
2 tsp cinnamon
½ tsp sea salt
Notes
How to Serve - This is great as a side to pretty much any dish! Over a salad, by the bowl…
Leftovers - I always make extra to save time during the week. Reheat in the oven/air fryer at 400 degrees or in the microwave. Or eat cold!
Switch it Up - Toss with just olive & salt to make it adaptable to any dish.
