The emphasis is on the spaghetti, not the squash! I was delighted the first time I made spaghetti squash, which, as the name suggests, is a lot like spaghetti inside. When compared to pasta, this squash has a lot more going! Here's the side by side comparison-
1 cup cooked pasta (made from white flour) has:
220 calories / 42 grams carbohydrates / very few nutrients
1 cup cooked spaghetti squash made by Mother Nature has:
42 calories / 10 grams carbohydrates / a good source of Niacin, Vitamin B6, Pantothenic Acid, Potassium and Manganese, and a good source of Dietary Fiber and Vitamin C.
I'll take nutrient dense, low carbohydrate plant food over-processed carbohydrates any day. Once you try this recipe, I think you'll agree!
photo courtesy of steamykitchen.com
How to Bake Spaghetti Squash
- Spaghetti squash are readily available this time of year, and easy to grow yourself, if you are planning your summer garden.
- Cut squash in half, lengthwise, from stem to end. Scoop out the seeds. Lightly oil the inside and then place, skin side up/cut side down, on a baking sheet.
- Bake at 350 for 25 minutes for a smaller squash, and up to 45 minutes for a big one.
- You want to make sure to cook thoroughly, and no more! Over baked spaghetti squash gets mushy, so check it towards the end by pressing the skin, when it's done it will give a little under the pressure.
- Remove from the oven, flip it over, and let it cool a bit. I use a clean kitchen towel to hold the squash in one hand and a fork to remove all the spaghetti like strands.
- Top with your favorite marinara, puttanesca or pesto sauce, or try Lottie's recipe below, which you can make ahead.
photo courtesy of runonveg.com
Slow Roasted Tomato Sauce
By Health Coach Lottie at RunOnVeg.com
Preheat oven 300/325 (depending on how hot your oven is)
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2 cups cherry tomatoes
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2 Rome tomatoes cut in half
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2 medium size onions largely chopped (1 cup cooked)
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6 garlic cloves
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1/2 cup basil
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1/2 cup water
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1/4 cup Unsweetened Fire Cider or apple cider vinegar
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salt to taste
Optional add in:
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1/4 cup nutritional yeast
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1-2 tablespoons hot sauce
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2-3 dates
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Line a baking sheet with parchment paper and non-stick spray. Place your tomatoes, onion and garlic on the baking sheet
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Cook for 45-50 minutes until garlic is golden brown, remove the garlic from the tray
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Cook the remaining ingredients (tomatoes and onion) for an additional 1 hour, for a total of 1 hour and 45-50 minutes
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Once everything is cooled place all your ingredients in a blender including optional add ins and blend until smooth and creamy. Enjoy!
