Food & Drink Friday Recipe

Wild Rice Stuffed Acorn Squash

November 17, 2017
Wild Rice Stuffed Acorn Squash

Wild Rice Stuffed Acorn Squash


It’s been over a year since we started Recipe Friday and committing to being plant based on Fridays. As we’ve incorporated more plant based whole foods into our diet, we’ve found that it’s been easier to follow this lifestyle on more than just Fridays!

Today we’d like to share a recipe that was posted on the T. Colin Campbell Center For Nutrition Studies site. If you don’t already follow this website, it’s a great wealth of information. This recipe incorporates fresh seasonal autumn ingredients and uses minimal salt and no oil.

Why oil free? Cooking oil is not considered a whole food, since it’s been extracted from the whole food. All cooking oils contribute to arterial damage and increasing cholesterol, so if you are trying to avoid heart disease, an oil free diet is something to consider.

Cooking without oils can be challenging since oil helps to make foods more flavorful. This recipe used so many herbs (we used all fresh herbs and more than what is written) that the flavor was definitely not lacking! We used acorn squash instead of carnival squash, and it came out yummy.

Have you tried cooking without oil? We’d love to hear your tips and ideas on this way of cooking!


Wild Rice Stuffed Squash


Wild Rice

Wild Rice Stuffed Acorn Squash 1


Wild Rice Stuffed Acorn Squash


  • 12 small to medium carnival squashes
  • 2 cups long grain brown rice
  • 1⁄2 cup wild rice
  • 5 cups water
  • 2 pinches of sea salt
  • 2 medium onions, diced small (~21⁄2 cups)
  • 1 tsp dried sage or 1 Tbsp fresh sage, minced
  • 2 tsp dried basil or 4 Tbsp fresh basil, minced
  • Pinch of dried or fresh thyme
  • Pinch of dried or fresh rosemary
  • 1⁄2 cup raw pumpkin seeds, toasted
  • 1 cup raw walnuts, toasted and chopped (we used pine nuts)
  • 2⁄3 cup currants
  • 1 bunch parsley, minced (~1 cup)
  • 3 to 4 stalks of celery, diced small (~2 cups)
  • 21⁄2 Tbsp wheat-free or regular tamari
  • 11⁄2 Tbsp umeboshi plum vinegar (we used apple cider vinegar)


  1. Wash and cut the squash in half lengthwise, leaving the seeds in. Place squash on a glass baking dish or stainless baking pan, with the inside facing downward.
  2. Sprinkle with a pinch of sea salt. Place 1⁄4 inch of water in the dish. Bake at 350 degrees F, until soft, approximately 11⁄2 hours.
  3. Wash both types of rice separately. Then combine the rice, and add water and a large pinch of sea salt. Bring to a boil, then cover, reduce heat to low, and cook 45 to 50 minutes.
  4. Movericetoalargebowl.
  5. Sauté onions in water until translucent. Add sage, basil, thyme, rosemary and sauté another 3 minutes. Add this mixture to the cooked rice.
  6. Stir in toasted pumpkin seeds, toasted walnuts, currants, parsley and celery.
  7. Addtamariandvinegar.
  8. When the squash is soft, remove from the oven and scoop the seeds out with a spoon. Place the squash back in the pan, with the inside facing up and fill with a rounded heap of the rice mixture.
  9. Bake at 350 degrees F for 20 minutes more.

We hope you enjoy it! Happy Thanksgiving!


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