The Delicata

[The Seed-to-Plate Remix]

Rings of delicata squash roasted until the edges caramelize, laid over bitter frisée with the squash’s own toasted seeds scattered on top and a bright apple cider vinaigrette tying it together. The part most people throw away is the best thing on the plate.

Ingredients

2 delicata squash (about 1.5 lbs/680g total), seeds reserved
6 cups (170g) frisée, torn
Reserved squash seeds, rinsed and patted dry
3 tbsp (45ml) apple cider vinegar
1/4 cup (60ml) extra virgin olive oil, divided, plus more for roasting
Flaky sea salt, to taste

Steps

Prep:

Preheat oven to 425°F (220°C). Halve the delicata squash lengthwise, scoop out the seeds and set them aside, then slice the squash into 1/2 inch (1.25cm) half-moon rings — no need to peel, the skin softens fully.

Roast:

Toss the squash rings with 2 tbsp (30ml) olive oil and a pinch of flaky sea salt. Spread in a single layer on a sheet pan and roast for 22-25 minutes, flipping once, until the edges are deeply caramelized.

Toast Seeds:

While the squash roasts, toss the reserved seeds with a light drizzle of olive oil and a pinch of salt. Spread on a small pan and toast in the oven alongside the squash for the final 8-10 minutes, until golden and crisp.

Whisk:

Whisk the apple cider vinegar with the remaining 2 tbsp (30ml) olive oil and a pinch of flaky sea salt until emulsified.

Toss:

Toss the frisée with the vinaigrette in a large bowl until lightly coated. Divide among plates, top with the warm roasted squash rings, and scatter the toasted seeds over each plate.

Serve:

Finish with one more pinch of flaky sea salt and serve right away, while the squash is still warm.

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Make it Good For The Gut

Use raw apple cider vinegar with the mother in the vinaigrette for live cultures and digestive enzymes. The delicata squash and frisée are both naturally rich in prebiotic fiber, which feeds beneficial gut bacteria — bitter greens like frisée in particular support bile production and digestion. Finish with a spoonful of plain kefir whisked into the vinaigrette for a creamy, probiotic-boosted dressing.

Remix Options

Add Protein: Top with 4 oz (115g) crumbled goat cheese or shaved pasture-raised chicken for a heartier main-salad version. Spiced Squash: Toss the squash rings with 1/2 tsp (2.5ml) smoked paprika and a pinch of cayenne before roasting for a warm, smoky edge. Nut Swap: No squash seeds on hand? Toasted pepitas or chopped walnuts work as a substitute. Air Fryer Method: Air fry the squash rings at 400°F (200°C) for 12-14 minutes, flipping halfway, for a faster caramelized edge. Herb Finish: Add torn fresh sage or thyme leaves, crisped briefly in the roasting pan, over the top just before serving.

Good To Know

Squash Selection: Choose delicata squash that feel heavy for their size with firm, unblemished skin — the skin is edible and doesn’t need peeling, which is part of what makes this squash so weeknight-friendly. Seed Prep: Rinse the seeds well to remove the stringy pulp before toasting, and pat them fully dry so they crisp instead of steam. Make-Ahead: The squash can be roasted and the vinaigrette whisked up to 2 days ahead; store separately and reheat the squash in a 375°F (190°C) oven for 5-7 minutes before assembling. Storage: Assembled salad is best eaten fresh, but roasted squash keeps refrigerated for up to 4 days. Toasted seeds keep in an airtight container at room temperature for up to a week. Troubleshooting: If the squash steams instead of caramelizing, the pan is too crowded — spread the rings out with space between them or use two pans.