Sweet Dumpling Squash

Sweet Dumpling Squash

Sweet Dumpling Squash is a round, mini-sized winter squash with a deeply indented stem area. It’s skin is white or yellow, with green jagged stripes. It is very sweet in flavor with tender light orange flesh. Last night I prepared this squash for dinner. It was like eating dessert.

Research has shown that not all starch is the same. The starch content of winter squash offers some key health benefits. Many of the carbs in winter squash come from polysaccharides found in the cell walls. These polysaccharides include pectins—specially structured polysaccharides that in winter squash often include special chains of D-galacturonic acid called homogalacturonan. An increasing number of animal studies now show that these starch-related components in winter squash have antioxidant, anti-inflammatory, as well as anti-diabetic and insulin-regulating properties. It offers an outstanding portion of vitamin A. And research suggests that there may be unique substances in winter squash that partially block the formation of cholesterol in our cells by inhibiting an enzyme called HMG-CoA reductase.

Today’s Recipe

Baked Sweet Dumpling SquashpicEixuIe

  • 1 sweet dumpling squash
  • 1 tsp cinnamon, ground
  • 1/4 tsp nutmeg, ground
  • 2 Tbsp butter or coconut oil
  • 2 tsp pure maple syrup or coconut nectar
  • Sea salt to taste


Preheat oven to 350 degrees. Cut the squash in half and remove seeds with a spoon. (Here’s a tip for cutting: I place the squash in the oven whole for about 20 minutes, which softens it and makes it much easier to cut in half.)

Use a fork to poke several holes in the outside skin of each half of the squash. Place squash in baking pan with hollow side up. Add 1″ of water to bottom of pan. Place 1 Tbsp. butter or coconut oil, 1/8 tsp. of nutmeg and 1/2 tsp. of cinnamon in the hollow of each squash half. Drizzle 1 tsp. of maple syrup or coconut nectar on each half. Add salt to taste.

Bake uncovered on middle rack for 30-45 minutes or until the flesh is soft. Serve hot. If using sweet dumpling squash, each half will serve one person and can be served with dinner “as is.” Or, you may cool partially, remove the skins, and mash or puree the squash.

Number of Servings: 2

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