By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Fall is here in full force which means beautiful foliage and deliciously, vibrant seasonal veggies. There are many different types of winter squash in season, each boasting loads of health-promoting and immune-supportive nutrients, like potassium, antioxidants, carotenoids, vitamin A and fiber. Swapping out carb and calorie-laden grains for veggies is a simple solution to watch your carb and sugar intake. We’ve seen it in our Cauliflower “Rice” recipes and Zucchini “Zoodles” in place of pasta, and now we have a fall favorite: spaghetti squash “noodles.”
Making spaghetti squash is easier than you think, and probably faster than you’d imagine. Even simpler to pull off than the Cauli “rice” or summer’s zucchini “zoodles.” There’s no need for fancy tools needed and less clean-up too. All you need is an oven, a baking dish and a sharp knife. In season, spaghetti squash is easy to find and generally inexpensive at your local farmer’s market.
Here’s a step by step guide to lead you through. After you’ve done it once, spaghetti squash is sure to be a new staple.
Step 1: Preheat oven to 400 F (200 C).
Step 2: Wash your spaghetti squash well.
Step 3: Cut your spaghetti squash in half, length-wise with a sharp knife. Hint: If you have trouble cutting it, try microwaving the squash for 2 minutes or more for a softer surface.
Step 4: Scoop out seeds and strings. Discard strings, rinse seeds, let dry then roast for a delicious, high-fiber and high-protein snack.
Step 5: Place a thin layer of water in a baking dish.
Step 6: Place squash halves, flesh-side down and skin-side up in the baking dish.
Step 7: Bake for about 30-45 minutes, until skin is soft and able to easily peel away from flesh.
Step 8: Remove from baking dish and let cool a few minutes.
Step 9: Scrape out the squash flesh using a fork. The strands will separate as you remove the soft squash flesh from the skin. Scrape with fork, going with the grain or in the same direction as the strands to get longer “noodle” shapes, into a large bowl.
Step 10: Serve in place of spaghetti pasta with olive oil and salt or with tomato sauce or vegan “Alfredo” sauce.
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