We love using spaghetti squash for so many different meals, since it is so versatile and tasty! Not only is is beautiful to look at, spaghetti squash is also rich in nutrients, such as vitamin C, vitamin B-6, potassium, calcium, phosphorus, magnesium, and sodium, which makes it the perfect addition to any meal. Studies have shown that potassium is beneficial in preventing osteoporosis, lowering blood pressure, and improving heart function, so it’s recommended that this mineral is part of your daily diet. (1)
The next time you have a meal that requires a starch, go ahead and substitute the spaghetti squash in your recipe–you will get more nutrients, lower caloric content, and just as much flavor! Don’t be afraid to try something different; after all, it might become your new favorite food.
- 1 medium spaghetti squash, approximately 4 pounds
- Preheat the oven to 400 F:
- Use a chef’s knife to cut the spaghetti squash in half lengthwise. Be careful as spaghetti squash is hard, so cut slowly.
- Scoop the seeds out using a soup spoon and scrape out the stringy pieces from the inside of the squash. You don’t want to dig into the flesh of the squash too deeply as to damage the squash.
- In a roasting pan place the squash cut side down.
- Pour one inch of water to cover the bottom of the pan.
- Bake for approximately 30-45 minutes, or until the flesh of the squash is tender and the skin is easily pierced with a fork. When prodded, the flesh will separate easily into spaghetti-like strands. Do a taste test to taste that the squash isn’t too crunchy. If it’s crunchy, place it back in the oven for another 5-10 minutes; check on it, as you don’t want it to get mushy. Remove from oven; let cool.
- Scoop the spaghetti like strands from the squash using a fork. Take your fork and move it gently around the squash horizontally in the same direction to get the longest strands “noodles”.
- Serve the squash with a little coconut oil, olive oil, butter or marinara sauce.
Spaghetti squash is delicious in casseroles and with beans and other vegetables. We also like to sauté onions and garlic in olive oil and add the spaghetti squash with a sprinkle of sea salt.
Cooking whole spaghetti squash: This works well for people intimidated by cutting the squash and tastes delicious
Roasting the whole spaghetti squash (the squash caramelizes when roasted whole):
Preheat oven to 400 degrees
In a medium sized baking dish or roasting pan, place the squash. Poke a fork in several places on the squash so steam escapes
Roast the squash about 45 – 60 minutes until a fork can easily pierce through into the squash.
Slow Cooker Spaghetti Squash
In a slow cooker add 3 cups of water and turn the slow cooker on low.
Pierce the spaghetti squash in 10-15 different places to allow the steam to escape. Cook for 4-6 hours on low.
Serving size: 1 cup Calories: 42 calories, Fat: 0 grams, Saturated fat: 0 grams, Carbohydrates: 10 grams, Sugar: 4 grams, Sodium: 28 milligrams, Fiber: 2 grams, Protein: 1 gram, Cholesterol: 0 milligrams
(1) Potassium. University of Maryland Medical Center. https://umm.edu/health/medical/altmed/supplement/potassium