Monday, March 4, 2013

Gourmet or Healthy..OR BOTH! Try Spaghetti Squash

Quick and Easy Spaghetti Squash

Use just like spaghetti!

Who knew it was this easy to be gourmet!

Spaghetti squash was a vegetable that I first discovered when I jumped feet first into a low-carb diet. The first rule of that diet: NO PASTA! For a vegetarian, pasta was a staple and something I ate at every meal....which is why I needed the low-carb diet! Not to mention the fact that I am a sucker for sauces and lets face it- I look a bit silly eating sauce with a spoon (it has been done before). So, the hunt was on to find a vehicle for my favorite that didn't leave me feeling deprived and hungry. Yes, I know...there are a host of low-carb pastas out there but check out the labels. They really aren't that low-carb and are very expensive! I am a budget gourmet (cheap beginner) so I had to find something that was not only healthy and easy to cook but also budget friendly. I finally found my match! Spaghetti Squash.
After 1 hour in the oven!

Spaghetti squash is a very versatile veggie which is not only dense in nutrients but also rich in health benefits. Squash contains both Omega-3 and Omega-6 fatty acids. Omega-3's are good for preventing heart disease and cancer as well as assisting with inflammation from arthritis. Omega-6's are great for boosting brain functions! Spaghetti squash is also filled with vitamins and minerals. It is known for having a high content of Beta Carotene, Phosphorus, Folate, Vitamins A, B, and C, and the list goes on and on! It has been shown in recent studies to be good for men by aiding in prostate health and even is said to help with prostate enlargement. The high content of Potassium makes it great for heart health as it can help to lower blood pressure! See the table below for how pasta stacks up compared to squash!

So know you know how good it is for you..I bet you didn't know how easy it is to cook! Honestly--it is easier than traditional spaghetti because it won't cook to mush if you get off track and forget about it! It is beautiful on a plate and will have your friends and family convinced that they are eating gourmet and NOT healthy!

I have provided directions below for how to cook your squash. What you do from there is entirely up to you!

Some Suggestions:
  • Toss it with EVOO and crushed garlic. Finish with salt and pepper.
  • Top with your favorite pasta sauce! Use a can of seasoned crushed tomatoes to make a simple yet tasty sauce!
  • Make your favorite mac and cheese recipe With SQUASH instead of pasta!
However you top it, spaghetti squash is an amazing vegetable inside and out!
Inside the squash! Remove seeds and "guts"!

Cook Time

Prep time:
Cook time:
Ready in:
Yields: Depends on side or main dish.


  • Spaghetti Squash, raw

Spaghetti Squash vs. Spaghetti

Based on cup vs. cup
Traditional Enriched Spaghetti
less than 1        
1 gram
10 grams
43 grams
2 grams
3 grams
1 gram
8 grams
4 grams
1 gram

So Simple!

    Take the sticker off your squash and preheat the oven to 450 degrees.
    1. Place your squash on a baking sheet and put in the oven. Allow to cook at least 1 hour.
    2. When the squash is done, you will be able to push in on the skin and you will feel that the skin indents and that the inside is tender. Cut the squash in half
    3. Remove the guts and seeds. They are in a small "pocket" in the squash.
    4. Using a fork, begin to pull the strings of spaghetti out of the squash. The squash will naturally string up so don't worry, you can't mess this up! If it isn't coming out as easily as you would like, put it back in the oven for a few more minutes.
    5. Use the strings however you would like!

    1 comment:

    1. Love this and your recipes. New follower since I am cutting more meat out of my diet and always wondered how to make spaghetti squash. This sounds super easy!