I love the fall and I love when squash is in season. There are so many lovely recipes you can make with squash! My favourites to cook with are butternut, acorn, and pumpkin. I am a seasonal cook and love to focus on ingredients that come from farmers close to my home… so why am I talking about squash in March? Well, I was on Rogers Daytime a few months ago and shared one of my favourite acorn squash recipes. On the segment, I talked about healthy digestion and spoke to eating low FODMAP for IBS, without gluten or lactose. This sounds like a real challenge, but once you get the idea, there are loads of delicious and healthy dishes you can prepare. Some people need to exclude these foods for life, while others follow the diet for a few months and then add foods back in to the diet to challenge symptoms and find out which of the groups they can tolerate.

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

Back to talking seasonally… If you shop in the grocery store, you can get just about any vegetable or fruit year-round. So if you’re craving a recipe like this, then you can definitely make it. As always, I would encourage you to cook seasonally and put this one in your back pocket for September.

This recipe works wonderfully with sausage, ground turkey or beef seasoned as you prefer. Here is a special version with crumbled tempeh for all those trying to eat less meat!

Low FODMAP Recipe: Stuffed Acorn Squash


Makes: 4 servings
Time: 10 minutes prep, 40 minutes cook

2 large acorn squash

Olive oil

Sprinkle of cinnamon

1 lb of sausage, ground turkey OR 2 packs tempeh

1/4 cup red wine

1/2 cup fennel, diced

1 red pepper, diced

1 cup of kale, minced

1 cup cooked quinoa

Handful of Parmesan cheese

If using tempeh:

1 tsp chili powder

1 tsp ground cumin

1 tsp ground coriander

1/4 teaspoon ground cinnamon

1/4 teaspoon cayenne pepper

1 tablespoon balsamic vinegar

1 tablespoon low-sodium tamari (gluten free soy sauce)

Cut acorn squash in half, scoop out seeds and slice the bottom to make the acorn half sit flat. Rub olive oil on the top of the squash and sprinkle with a little cinnamon. Place in a preheated oven at 425°F for 35 minutes.

Meanwhile warm 1 tsp of olive oil in a metal skillet on medium heat. Mix meat or tempeh with seasonings (herbs and spices). Place meat or tempeh on the hot pan and brown. Add wine to deglaze the pan – remove all the brown bits stuck to the bottom. Remove from pan and set aside.

On medium heat add the other 1 tsp of olive oil. Add fennel and sauté for 5 minutes. Add the peppers and kale and cook for another 3 minutes. Mix in cooked quinoa and meat OR tempeh. Keep warm until squash is done cooking.

Remove squash from oven. Fill squash with stuffing and top with a little Parmesan cheese if desired. Place back in oven for 5 minutes or until cheese is melted. Serve with salad.


Much love & good eating,


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