Roasted Stuffed Winter Squash from the Forks Over Knives Plan

Yesterday I shared a review of the new book The Forks Over Knives Plan by Alonda Pulde, MD and Matthew Lederman, MD. Today I’m going to share a recipe from the book! This recipe is shared with permission.

It’s perfect timing too because fall is on the way and soon we will be looking for comforting recipes just like this one.

Roasted Stuffed Winter Squash from the Forks Over Knives Plan

Roasted Stuffed Winter Squash

Winter squashes, such as acorn and butternut, can be tricky to work with because their tough skin is hard to peel. Preparing squash this way — stuffed with a savory filling and roasted — puts that sturdy shell to good use. The rice should be quite moist after it cooks in step 3; it provides good contrast to the squash and helps the stuffing mixture stay together without becoming chewy or dry during baking. — Darshana Thacker

Makes 4 stuffed squash halves

  • 2 medium acorn squash
  • ½ cup wild rice medley
  • 1 cup low-sodium vegetable broth, plus more as needed
  • ½ medium red onion, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 1½ teaspoons dried rosemary
  • ½ cup finely chopped carrot
  • ½ cup finely chopped red bell pepper
  • ½ cup small broccoli florets
  • ½ cup small cauliflower florets
  • ¼ teaspoon freshly ground black pepper
  • Sea salt
  • 3 tablespoons pine nuts

1. Cut each acorn squash in half through the stem. Trim the stem and remove and discard the seeds (keep the skin on).

2. Bring a large saucepan or pot of water to a boil. Add the squash halves and cook until the squash is slightly soft when pierced with a fork, 15 to 20 minutes. Remove from the water and drain well. Set aside until cool enough to handle.

3. Meanwhile, bring 1½ cups water to a boil in a small saucepan. Add the wild rice medley and cook, covered, over medium heat for 25 minutes. (Alternatively, follow the cooking instructions on the rice package, using a bit more water than called for so that the rice is moist after steaming.) Remove from the heat and set aside.

4. Use a spoon to scoop out the inner edges of each cooled squash half to create a wider and deeper hollow for the stuffing; leave about half of the squash flesh attached to the peel. Reserve the scooped-out squash flesh for the stuffing. Set the squash shells aside.

5. Preheat the oven to 350°F.

6. In a skillet with a lid, combine the vegetable broth, onion, garlic powder, ginger, and rosemary. Cover and bring to a boil over high heat. Reduce the heat to medium and cook, covered, until the onion is translucent, about 10 minutes, stirring occasionally.

7. Add the carrot, cover, and cook for about 10 minutes. Add the bell pepper, broccoli, cauliflower, black pepper, and salt to taste, cover, and cook until the vegetables are tender, about 10 minutes more.

8. Add the reserved squash flesh and wild rice. Use a wooden spoon to mix the stuffing together; it should be a bit creamy. If all the liquid has dried up, add about ¼ cup broth or as much as is needed to make it slightly creamy. Taste and adjust the seasoning. Remove from the heat.

9. Arrange the acorn squash shells on a baking sheet and divide the stuffing evenly among them. Sprinkle the pine nuts on top.

10. Bake until the pine nuts are browned and the stuffing is heated through, about 20 minutes. Remove from the oven and let stand for a few minutes before serving. Serve hot.

The above is an excerpt from the book The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet by Alona Pulde, MD, and Matthew Lederman, MD. Please refer to the finished book for accuracy and references.


Don’t forget to enter the giveaway to win you very own copy of the Forks Over Knives Plan and read my full review.

Have you entered the giveaway yet?

The Forks Over Knives Plan Giveaway

I recently had the opportunity to receive an advance copy of The Forks Over Knives Plan: A 4 Week Meal-By-Meal Makeover by Alona Pulde, MD, and Matthew Lederman, MD. You’ll remember them as the husband and wife team from Forks Over Knives. The Forks Over Knives Plan debuts today and I’m ready to tell you what to expect!

Forks Over Knives Plan

What You’ll Find Inside

One of the things I hear over and over again from readers is that they have watched Forks Over Knives but they aren’t sure how to make the transition. The Fork Over Knives Plan teaches you how to make that transition one meal at a time starting with breakfast, followed by lunch then dinner.

Part 1

The Fork Over Knives Plan starts by sharing Dr. Pulde and Dr. Lederman’s stories. It gives us insight as to how they became doctors and learned about a whole food, plant-based lifestyle and what it did for each of them. Second, we learn why the “Plan” works to reverse and eliminate disease. Next we learn what a whole food, Plant-Based Diet looks like. You’ll be happy to learn you don’t need to live on a diet of green salads alone and it’s important to get enough calories (which is easy to do on their plan).

Part 2

The second part of the book covers the 4 week transition. Week 1 you focus on making healthy choices at breakfast. They also discuss how to read nutrition labels, what to have in your pantry and protein.

Week 2 encourages healthy choices at lunch, now you are up to 2 healthy meals per day. It also discusses Meal Planning, calcium and will power. Week 3 helps you transition toward a healthy dinner and offers helpful suggestions like cooking in bulk or cooking with friends. There is also a discussion on fats, oil and cravings.

Week 4 is all about fine-tuning your lifestyle and making small changes to get everything working well. There is also discussion on eating out, traveling and carbs.

Part 3

The last section is recipes, glorious recipes! A 100 recipes to be exact! Later this week I’ll share a delicious Fall recipe from The Forks Over Knives Plan.

If you’ve been intimidated by the science in other plant-based books or you’ve tried eating plant-based but would get stuck along the way then The Forks Over Knives Plan may be what you need. You’ll be encouraged by stories from other people who have been on the same journey.

The Giveaway

You can even win your very own copy! The giveaway is open to US residents only. If you don’t live in the US or don’t win the giveaway you can still find it in bookstores and Amazon!

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I received a free copy of The Forks Over Knives Plan. I didn’t receive any compensation. All opinions are my own.

This page contains affiliate links.

Enough is Enough

Enough is enough! If you haven’t seen “Forks Over Knives” you need to order Netflix, Amazon Prime, go buy the DVD or find a friend who has already done one of those things. I don’t know if you can be completely convinced that a Plant-Based Diet is the healthiest way to eat until you watch that movie or read from some of the authors presented in it. I’m serious! Make plans to watch it today!

I know a lot of really great people who think they are making good choices regarding their health but sadly they are not. Most of us have been taught that 3 servings of dairy and “lean” meat are the way to health; can I boldly disagree. We are looking at a health crisis; obesity, heart-disease, diabetes, and many cancers are completely preventable if you eat the right things. Alternatively, they are almost guaranteed if you eat what the Standard American Diet.

I am normally not so outspoken on this topic. I prefer to encourage and equip others to eat better. When I hear about strokes, heart attacks, cancer in my family and friends my heart breaks and I wonder if I should have spoken up, I should have grabbed them my the shoulders, looked them eyes and plead with them. So now I’m doing that to you. My hands are on your shoulders, I’m looking you square in the eyes, please…enough is enough, it’s time to save your life, it’s time to save your family’s life, let me help.

I hope I don’t offend any of you but sometimes a little offense can help spur change.

I love you my friends and I so appreciate all of you who read this blog. You encourage me daily. Thank you!