Butternut, acorn and other winter squashes are hearty and healthy, and perfect comfort foods for cold weather months. But these squashes can be a pain to prep. They have thick skins, irregular shapes and firm flesh, making them tough to peel and chop.
It’s definitely a lot easier to just leave the skin on — a common practice when you’re cooking squash to scoop out the flesh to eat. But is the skin actually safe to eat? And, beyond that, is it pleasant to eat?Advertisement
Some well-known chefs are proponents of leaving the skins on winter squashes. Jamie Oliver, for example, advocates eating the skin of butternut squash.
“You can eat the skin, so there’s no need to peel it,” Oliver’s website says. “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.” Advertisement
“I’m always in the camp of using the whole product when possible, and squashes can be great for this,” Colin Mills, senior recipe developer at HelloFresh, told HuffPost. “There is a big difference, though, between edible and tasty when it comes to squash skin. For those you should eat, it can provide a huge nutritional boost of fiber and vitamin A.”
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.
Is winter squash skin safe to eat?
All winter squash skin is technically edible (and when we refer to winter squash, we’re contrasting it to soft summer squashes, like yellow squash and zucchini).Advertisement
“All the skins are just fiber and completely safe to eat,” said Ann Ziata, a chef at the Institute of Culinary Education. “The skin can look pretty while adding color and texture to a dish. You’ll also save a lot of time by skipping all that pesky peeling.”
Squashes with deep orange or yellow flesh, skin and all, offer numerous health benefits. They are great sources of vitamin A, vitamin C, vitamin B6, protein, fiber, magnesium, and potassium, according to the Harvard T.H. Chan School of Public Health.
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Butternut, acorn and other winter squashes are hearty and healthy, and perfect comfort foods for cold weather months. But these squashes can be a pain to prep. They have thick skins, irregular shapes and firm flesh, making them tough to peel and chop.
It’s definitely a lot easier to just leave the skin on — a common practice when you’re cooking squash to scoop out the flesh to eat. But is the skin actually safe to eat? And, beyond that, is it pleasant to eat?Advertisement
Some well-known chefs are proponents of leaving the skins on winter squashes. Jamie Oliver, for example, advocates eating the skin of butternut squash.
“You can eat the skin, so there’s no need to peel it,” Oliver’s website says. “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.” Advertisement
Others say the tough skin of most winter squashes isn’t very palatable.
“I’m always in the camp of using the whole product when possible, and squashes can be great for this,” Colin Mills, senior recipe developer at HelloFresh, told HuffPost. “There is a big difference, though, between edible and tasty when it comes to squash skin. For those you should eat, it can provide a huge nutritional boost of fiber and vitamin A.”
So, which winter squash skin can you eat? We asked chiefs to weigh in.
Can you eat skin on butternut squash?
FAQ
Is it OK not to peel squash?
Is butternut squash skin good for you?
When should you not eat squash?
Can you eat butternut squash raw?
Should you leave the skin on Butternut squash when cooking?
You can always leave the skin on your butternut squash when you cook. To ensure the squash is tasty and easy to eat, you need to slow roast it. This helps to soften the skin and make it much easier to chew. Roasting will also make it really easy to peel the skin away should you decide you don’t actually want to eat it in the end.
Are there any health risks to eating Butternut squash?
Butternut squash is a healthy vegetable. However the potassium content may be a reason for some people to limit the amount they eat. Individuals who are taking beta blocker medication need to be aware of the high potassium foods they eat. Those on diuretics should also limit their intake. People with kidney disease should watch how much butternut squash and other high potassium foods they are eating to avoid hyperkalaemia or too much potassium in the blood.
Does butternut squash have skin?
The skin of butternut squash contains fiber, antioxidants, vitamins, and minerals, including beta-carotene, vitamin A, vitamin C, magnesium, and potassium. Are there any recipes that specifically call for butternut squash skin?
Can you eat butternut squash skin raw?
While it is technically safe to eat butternut squash skin raw, it is recommended to cook it to fully enjoy its flavor and to make it easier to digest. 11. Does the skin of butternut squash need to be removed before cooking?