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Natural Awakenings - Alachua, Citrus, Marion, Sumter Co & The Villages, FL

Squash and Tomatoes is Healthy, Tasty and Fun to Fix

May 03, 2020 05:09PM ● By Sheila Mahan

May is the season for farm-fresh tomatoes and squash in Central Florida. Freshly picked, sun-ripened tomatoes are full of flavor, and when combined with squash, mushrooms, pine nuts, garlic and lots of fresh herbs, they are a delicious and healthy treat.


Serve this dish with a side of brown rice, bulgur, couscous, buckwheat or any other whole grain to add some healthy carbs and fiber, or make a side salad for a low-carb option. This whole food, plant-based and oil-free recipe is a heart-healthy choice.


Tomatoes are high in vitamin C, A and K, potassium, antioxidants, and flavonoids, including lycopene. Squash contains vitamin C, B2, B6 and manganese, and mushrooms are high in vitamin B2, B3, potassium, copper and selenium. Herbs are full of vitamins, and minerals, and bring many benefits, plus aroma and taste, to any meal.

Stuffed Tomatoes with Squash, Mushrooms and Pine Nuts

Yields: two servings:

4 tomatoes

1 medium-sized squash

4-5 mushrooms

3 generous handfuls of fresh herbs (oregano, thyme, parsley, rosemary)

½ onion

1-2 garlic cloves

½ lemon, juiced

4 Tbsp water

Salt and pepper to taste


Preheat the oven to 375 F. Wash and drain the tomatoes, squash, mushrooms and the herbs. Chop the mushrooms into small pieces and cut the squash into small, bite-size cubes.


Cut off the tops of the tomatoes and carve out parts of the flesh with a spoon to make a hollow tomato, while making sure to leave about ¼-inch of flesh with the skin and don’t perforate the skin. Put the carved-out flesh into a bowl and turn the hollow tomato upside-down on a plate to drain the excess water. Repeat for the rest of the tomatoes.


Drain the excess water from the bowl containing the tomato flesh and save for a fresh tomato sauce or some other recipe the next day. Peel and dice the onion and garlic.


In a nonstick frying pan. add four Tbsp of water and set heat to medium. Add onions and stir-fry until they start to brown.


Add the mushrooms and stir-fry for about 3 minutes or until they start to brown, then add the squash, garlic, lemon juice, salt, and pepper, then stir fry for another 5 minutes.

In the meantime put a frying pan on the stovetop, put heat to low and roast the pine nuts until they begin to become fragrant and start to brown. Make sure to shake the pan to turn the pine nuts so they brown evenly. Once done, add pine nuts to the squash and mushroom stir-fry and turn off the heat, then stir everything well.


Take an oven-proof gratin form and add a tiny bit of water (to prevent things from sticking). With a spoon, fill the hollow tomatoes with the squash, and mushroom stir-fry and place them into gratin form.


Bake for about 20 minutes, then serve with a side of choice.

Optional for cheese lovers: sprinkle with nutritional yeast to add some cheesy flavor.

 For more information, call 352-559-9355, email [email protected] or visit