Ask the Dietitian: Are Squash Skin and Seeds Edible?

Ask the Dietitian: Are Squash Skin and Seeds Edible?

Eating nose-to-tail, meaning you eat the entire animal, rather than just certain cuts, has become popular among chefs and diners. I don’t know if anyone has coined eating “stem-to-root” with plant foods, but certainly there is merit to eating the entire plant, rather than just certain pieces.

The orange- and yellow-hued flesh of winter squash provides many nutrients including vitamin A, potassium and vitamin C. For more nutrients, especially fiber, eat the skin of some winter squash. The skins of delicata, acorn, honeynut and kabocha squash are tender when cooked. Roast these winter squash in a ring or half moon shape with the skin on. In addition to adding more nutrients to your plate, the skin of these squash provide color and texture.

The seeds of winter squash are also edible when roasted. After scooping out the seeds of winter squash, wash and pat them dry. Preheat the oven to 350°F. Combine 1 cup winter squash seeds, 1 tsp olive oil, ½ tsp spice of your choice and salt and/or pepper. Delicious spices for roasted squash seeds include smoked paprika, cinnamon, coriander, allspice, cardamom and cloves. 

If you need any more reasons to serve winter squash, check out 5 Reasons to Eat Pumpkins.