STUFFED AND ROASTED WINTER SQUASH... Gluten Free + Low FODMAP

Have you been searching for a festive, vegetarian main or side? This stuffed squash recipe is wonderfully versatile and can be adjusted to accommodate a wide variety of tolerances and food preferences. It is even possible to feed both vegetarians and meat lovers the same meal by offering separate optional protein additions. Do not be daunted by the long list of possible ingredients. The list is long because there are just so many possibilities! Have fun with customizing this to your taste or to coordinate with the evening's menu! 

I prepared this dish for my first vegetarian Thanksgiving a few year ago. The leftovers made for a delicious breakfast with the addition of a poached egg.

{Please review the ingredient notes listed under Tips for the Posh Belly if following either Gluten Free, Low FODMAP, or Low Fermentation diets.}

INGREDIENTS
3 grapefruit-sized (or long equivalent) winter squash (e.g. kabocha)
4 tablespoons fat (e.g. butter, coconut oil, ghee, etc)
1 cup shredded carrots
1 cup celery sliced on mandolin or finely chopped
1 cup fennel bulb sliced on mandolin or finely chopped
1 cup chopped nuts (e.g. walnuts, pecans, pine nuts, hazelnuts, almonds, etc.)
1 tablespoon finely chopped oregano
1 tablespoon finely chopped thyme
1 tablespoon finely chopped sage
1 cup fresh vegetable (e.g. green beans, broccoli, zucchini, mushrooms, eggplant, peas, etc.)
1 1/2 cups cooked grain (e.g. rice, millet, quinoa, polenta, etc.)
1/2 cup sliced green onion
2 cups bitter leafy "green" (e.g. radicchio, spinach, kale, arugula, broccoli rabe, etc.) sliced into ribbons or cut into small pieces
3/4 cup stock or white wine
High quality salt & fresh cracked pepper
Olive oil, or more of the original choice of fat

OPTIONAL ADD-ON SUGGESTIONS
Second choice of fresh vegetable or leafy "green"
Small cubes of tofu
Scrambled in eggs or choice of poached or fried egg on top
Small pieces of meat (e.g. guanciale, pancetta, bacon, prosciutto, ham, sausage, ground turkey)

GARNISH IDEAS
Chopped parsley
Chives
Chervil
Grated cheese
Infused oil (e.g. garlic, truffle)
Poached, fried, or sieved egg

EQUIPMENT
Chef's knife & cutting board
Baking sheet or pan
Silicone mat or parchment paper
Mandolin (optional)
Misc. measuring cups and spoons
Large skillet

METHOD
ROAST SQUASH HALVES
Preheat oven to 400℉.
Firmly grasp the stem in one hand and the squash in the other while resting on a flat surface. Pop the stem off to remove. If stem is too short to grasp strongly, you may cut the stem from the pumpkin after slicing in half.
Slice squash in half from stem end to butt end. 
With metal spoon, scoop out seeds and pulp. If desired, reserve seeds to roast.
Place squash halves cut-side down on baking sheet lined with silicone baking mat or parchment paper.
Roast for 30 - 60 minutes. Periodically check readiness with tip of knife. Once skin starts to blister and knife easily inserts into flesh through the skin, remove from oven. Confirm readiness by piercing flesh with tip of spoon from the inside of the cut half. The flesh should pierce easily without sounding crisp. Test multiple areas.

PREPARE FILLING
In a large skillet, while squash halves are roasting, melt fat. Add shredded carrots, chopped or sliced celery, chopped or sliced fennel, chopped nuts, and finely chopped oregano, thyme, and sage. Sauté until tender. Add fresh vegetables and sauté until desired doneness. I prefer al dente. Add pre-cooked grains and stir to combine and warm if cooled. Add sliced green onion and 3/4 cup of stock or white wine. Stir until just wilted. Add salt and pepper to taste. Add bitter leafy "green" just before adding stuffing ingredients to squash and stir to combine. If choice of green needs more cooking, add at the same time as the fresh vegetables or green onion. If using any of the add on suggestions, these can be sautéed with the vegetable mixture or, to accommodate a variety of choices, sauté each choice in a separate pan an add individually to as many squashes that require each add-on.

STUFF and COOK SQUASH HALVES
Lower oven temperature to 375℉.
Coat inside of squash halves with olive oil or more of the original choice of fat. Season with salt and pepper. You may also season with herbs and spices depending upon desired final flavor. Place back onto baking sheet or pan with cut side facing up to form little bowls. Scoop prepared filling into cavities mounding slightly above the squash flesh. Roast for 15-20 minutes or until squash and filling are both hot. Each half makes a perfect portion for a main but can also be cut in half if smaller portions are desired to serve as a side dish. Squash halves and stuffing may be prepared and cooked ahead of time and then combined to be heated in the final roasting time.

TIPS FOR THE POSH BELLY

GLUTEN: Fresh produce is naturally gluten free. Be sure to select nuts and grains that are marked as gluten free so as to avoid cross contamination issues. If stock, or any meat or meat substitute products are used, be sure to select gluten free products.

FODMAPs | FRUCTOSE MALABSORPTION: Butternut squash is FODMAP friendly in 30g serves but at 60g serves is moderate for mannitol and GOS. The good news is that kabocha squash has been rated low FODMAP and is perfect for making stuffed squash. One medium carrot (61g) is considered to be FODMAP safe. Monash states that no FODMAPs were detected but other sources list mannitol content so please keep an eye out for your personal tolerance. Celery is considered to be FODMAP friendly in 1/4 stalk (12g) serves but is moderate for mannitol content at 19g. Fennel bulb is considered to be low FODMAP at 1/2 cup serves but at 1 cup contains high levels of fructans and mannitol. Be sure to check FODMAP information sources for FODMAP levels in the nuts and various and vegetables that you have selected. While many mushrooms are high FODMAP, some mushroom such as chanterelle, king oyster (aka shimeji), black trumpet and honey fungus are FODMAP friendly in 1 cup serves. If preferred, an equivalent amount of eggplant, squash, and/or water chestnuts may be substituted in place of mushrooms. Water chestnuts could also be a great substitute for nuts if needing a nut free recipe. The grains listed are considered to be FODMAP friendly but please note that quinoa can be difficult for many IBS sufferers. With green onions, it is important to only use the dark green top portions. Discard the light green and white portions or plant these to grow new dark green leafs. The bitter "greens" listed all have FODMAP safe serving sizes that are within the listed amount, please check FODMAP information sources for your selected green. If stock, or any meat or meat substitute products are used, be sure to select or make products that are free of onions, garlic, and other high FODMAP ingredients.

SIBO | CEDARS-SINAI LOW FERMENTATION DIET: From the choice of fresh vegetables and leafy "greens", choose ones that are SIBO safe and avoid things like cruciferous vegetables and legumes. Avoid whole grains such as brown rice, quinoa, etc.