Spaghetti squash is the ideal pasta alternative for people trying to limit their carbohydrates intake or just want to follow a diet free of grains. High in nutrients, spaghetti squash is the perfect vegan option that resembles pasta in texture and taste. Even though it can’t completely replace pasta, you can use it to prepare some extremely delicious recipes.
Health benefits of spaghetti squash
Compared to regular pasta, spaghetti squash contains no gluten and fewer carbs. It is an excellent source of important vitamins and minerals. Only one serving has 457 percent of the recommended daily amount of beta-carotene (vitamin A). It also supplies your body with antioxidants and vitamin C.
Due to its high content of B vitamins, spaghetti squash is very beneficial for lowering blood pressure, and promoting better cardiovascular health. It provides your body with folate, an essential nutrient for pregnant women. Spaghetti squash is rich in potassium and omega-3 fatty acids, both of which can improve heart health. Omega-3 fatty acids can improve brain function and prevent inflammation while the potassium can improve metabolism and calcium absorption.
How to cook spaghetti squash
The following recipe will help you to prepare your spaghetti squash. You can use it in any pasta dish that uses spaghetti. In fact, you will use this basic spaghetti recipe for all of the next three recipes!
Needed Ingredients and tools:
- 1 medium spaghetti squash (2-3 pounds)
- Soup spoon
- Cutting board
- Roasting pan or baking dish
You should preheat the oven to 400 degrees Fahrenheit. In the meantime, you can start preparing the squash. Slice the squash in half and scrape out the seeds with a soup spoon. You can eliminate the stringy bits of flesh, but make sure not to dig out the actual flesh of the squash. The inside of the squash should be fairly smooth. You should place each of the squash halves in a baking dish, or a roasting pan. Add water in the pain just in order to cover the bottom of the pan. You should cook the squash for 30-45 minutes.
Let it cool for a couple of minutes then you can scrape out the flesh. With a fork, eliminate the flesh from the peel and separate it into strands. Rake your fork in the same direction as the strands to remove these strands. Your squash is ready to serve!
Check out these three spaghetti squash recipes:
- Spaghetti Squash And Broccoli With Garlic Miso Sauce
Prepare the spaghetti squash using the recipe that we presented above. 1 medium squash will create 1 serving of spaghetti. You will need 1 cup of chopped broccoli per serving and the garlic miso sauce. To prepare the garlic miso sauce, you should mix the ingredients below, except for the sesame seeds in a blender until you get a smooth mixture. Then, you can stir the sesame seeds into the mixture.
- 2 tablespoons of miso
- 1 clove of garlic
- 2 tablespoons of tamari
- 2 tablespoons of rice vinegar
- 2 tablespoons of almond butter
- 2 tablespoons of sesame seeds
The amounts of the ingredients can be adjusted according to your tastes. You may use a small amount of water so you can dilute the mixture. Once the squash is cooked, you should place the spaghetti on a plate together with the chopped broccoli. You can pour the delicious miso sauce over your spaghetti. Serve and enjoy!
- Green Pasta Mix with Avocado Sauce
This recipe includes spaghetti squash and various fresh greens, including the avocado hemp sauce. To prepare the sauce, you will need these ingredients:
- ½ an avocado
- 1 garlic clove
- 3 tablespoons of tamari
- 2 tablespoons of hemp seeds
- A small amount of water
Put all the ingredients in a blender and blend well. If you want a smoother consistency, you can add a small amount of water. Then, stir in the hemp seeds. While cooking the spaghetti squash, in a frying pan, heat a cup of assorted green vegetables with a small amount of coconut oil. It is recommended to use vegetables like broccoli, green beans, peas, or spinach. Once the spaghetti squash is cooked, you should add the vegetables and the sauce. Enjoy!
- Spicy Pasta Stir Fry
This recipe includes the spaghetti squash and a mixture of fruits, vegetables, and a spicy sauce.
You will need the following ingredients:
- 1 medium spaghetti squash
- 1 red pepper – sliced thinly
- ½ cup of broccoli (chopped)
- 2 tablespoons of oil (almond oil, coconut oil, or extra virgin olive oil)
- Spicy sauce (directions below)
While the squash is cooking, you should prepare the sauce. Chop the vegetables and fruits for the stir fry. Once the squash is cooked, you should add the spaghetti to a frying pan. Add 2 tablespoons of oil and heat on low for a few minutes. Then, stir in the chopped vegetables and fruit.
Once you notice that the produce starts to soften, you should add the spicy sauce and continue cooking on low heat. Cook until the sauce is warm and the vegetables and fruits are heated. Make sure to stir the ingredients. Stir and enjoy!
To prepare the spicy sauce, mix these ingredients in a blender until you get smooth mixture:
- 1 tablespoon of mustard
- 1 tablespoon of miso
- 1 tablespoon of nut butter
- 2 tablespoons of nutritional yeast
- ¼ teaspoon of cayenne pepper powder
- A small amount of water to adjust consistency
Spaghetti squash is perfect for those trying to limit their carbs or avoid gluten!
Source: Juicing For Health