If you happen to’ve by no means made spaghetti squash earlier than, there are two issues it’s best to know: It’s straightforward, and it’s form of magical. To prep, fastidiously slice the oblong-shaped veggie in half, lengthwise, and scoop out the seeds. Flippantly brush or rub the reduce sides with olive oil. Place on a baking sheet, reduce aspect down, and bake at 375 levels for about 45 minutes. After you are taking it out of the oven, let it cool a bit. Then, with the reduce aspect dealing with up, run a fork alongside the size of the squash from one finish to the opposite. The flesh will come away from the outer pores and skin in skinny strands that look similar to angel hair pasta.
Utilizing spaghetti squash instead of conventional pasta considerably slashes your consumption of energy and carbs. (Spaghetti squash is additionally naturally gluten-free, after all.) One cup of cooked wheat spaghetti packs about 220 energy; examine that to only 40 energy in the identical dimension portion of spaghetti squash. The swap additionally saves you almost 30 grams of carb. And maybe better of all, spaghetti squash is a wealthy supply of antioxidants and blood pressure-regulating, bloat-busting potassium.
As soon as your squash is cooked, there are various methods to take pleasure in it—sizzling or chilly, and candy or savory—any time of day. Listed below are 5 of my favourite recipes from my very own kitchen.
Spaghetti squash with sautéed spinach, cherry tomatoes, mushrooms, and onion
In a medium pan over low warmth, sauté a half teaspoon of minced garlic, one quarter cup of minced yellow onion, and a half teaspoon of Italian seasoning in a single tablespoon of EVOO. And a half cup of child spinach, 10 sliced cherry tomatoes and three to 4 sliced white button mushrooms. Saute for 4 to 5 minutes. Add just a few recent sliced basil leaves and serve veggie combination over one cup of spaghetti squash. For an entire meal, add a protein supply, like three to 4 ounces of cooked salmon or hen breast, or a half cup of cannellini beans.
Spaghetti squash with almond butter-ginger-garlic sauce
Skinny two tablespoons of almond butter with one and a half tablespoons of warmed veggie broth. Stir in a half teaspoon every of minced garlic and recent grated ginger, and a pinch of crushed purple pepper. Coat spaghetti squash with the almond combination and high with a protein of your selection.
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Spaghetti squash lettuce boats with tahini sauce
Combine two tablespoons of tahini with one teaspoon of recent squeezed lemon juice, one half teaspoon of minced garlic, and one eighth teaspoon every of sea salt, cayenne pepper, and floor cumin. Put aside. Spoon two tablespoons of cooked squash into every of 4 giant outer romaine leaves. Prime every lettuce boat with some protein, like an oz. of untamed salmon or just a few tablespoons of lentils, and drizzle with the tahini sauce.
Spaghetti squash, apple butter, and fruit
For a candy aspect or dessert, toss a half cup of spaghetti squash with 1 / 4 cup of apple butter or pumpkin butter. Add one cup of fruit, like chopped apple or pear. Sprinkle with about 10 golden raisins and garnish with two tablespoons of toasted pumpkin seeds.
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Spaghetti squash with maple syrup, cinnamon, ginger, and chopped pecans
For an additional candy deal with, whisk collectively a half tablespoon coconut oil, one teaspoon of maple syrup, and one quarter teaspoon every of floor cinnamon and recent grated ginger. Toss a half cup spaghetti squash with the combination and high with one quarter cup of chopped pecans.
For extra easy methods to take pleasure in spaghetti squash, strive the following pointers:
- Serve a breakfast omelet or scramble over a mattress of spaghetti squash.
- Whip a half cup of strands right into a fruit smoothie.
- For a straightforward aspect dish, toss squash strands with marinara sauce, pesto, or olive tapenade.
- Add a scoop of heat or chilled spaghetti squash to a backyard salad.
- Stir spaghetti squash into broth-based soup instead of noodles.
Cynthia Sass is Well being’s contributing vitamin editor, a New York Occasions best-selling writer, and a advisor for the New York Yankees and Brooklyn Nets.