Baked spaghetti squash, mild in colour and taste, makes an especially great pasta substitute for those who don’t eat grains. For those who do consume grain or bean pasta consider this as a convenient and nourishing option that promises variety to your meals.
It took me a while to go get into the groove of cooking a spaghetti squash. First, I would over-cook it and the flesh would be too soft, and then, I shifted to under-cooking the squash which resulted in tough strands that were hard to peel away from the skin.
I discovered that this type of squash in particular bakes best when halved and de-seeded. The time it takes until done depends on the size of your squash. My general rule of thumb is to weigh at your local market or with your food scale, and to bake at 375F for 10 – 15 minutes per pound. After baking the strands will be ‘al dente’ and will be able to pull away nicely from the skin.
Update: My new favourite way to cook spaghetti squash is in my instant pot. Cut the ends of the spaghetti squash then stand on end to cut in half. Scoop the seeds out. Insert the rack at the bottom of the instant pot, add 2 cups of water, and one half of the squash (flesh side up). Pressure cook for 6 – 8 minutes, release pressure, and wait for a few minutes until removing from the pot. Amazing!
Spaghetti squash can be kept for up to three months in a cool, dry place. If you use half at a time, wrap and store the other half in your refrigerator for up to a week.
Benefits of Spaghetti Squash:
Low in carbohydrates (8 grams net carbs per cup) — ideal for those who are carb sensitive.
1 cup is low-fodmap — a desirable amount for those with IBS.
Provides small amounts of vitamins and minerals, including vitamin B6, vitamin C, and manganese, and contains 1 gram of protein per cup.
According to Chinese Medicine Shi Liao (food therapy) winter squash is warming in thermal temperature and the flavour is sweet. Its energetic nature enters the lung, large intestine, spleen and stomach meridian. Winter squash tonifies qi, blood, and yin, and regulates toxins.
Referring to Ayurvedic wisdom, spaghetti squash reduces kapha.
RECIPES
The following recipes features cooked spaghetti squash; a warm dish with a creamy leek sauce and a cooling salad with fresh basil (and dried basil — don’t miss this ingredient!) along with cucumber. Incorporate vegetables into the mix, such as pan-fried spinach and mushroom, and complete with pan-fried lemon chicken, scallops, or shrimp. Make a double batch on the weekend to enjoy for weekday lunches ahead.
Prep time: 15 minutes
Cooking time: 20 – 30 minutes
Yields: 2 – 4 servings
SPAGHETTI SQUASH & CREAMY LEEK SAUCE
Ingredients
1 small 2 lb spaghetti squash
Ghee or avocado oil, for baking
1 leek, white part, 1 1/2 cups, sliced
1/2 cup water
1 tbsp. ghee or avocado oil
3 cloves garlic, minced, optional
1/2 – 3/4 cup full fat coconut milk or almond milk (preservative free), I like this brand
1 tbsp. lemon juice
Sea salt, to taste
Dash of black pepper, optional
Directions
1. Preheat your oven to 375F and line a large baking sheet with parchment paper. Cut the ends of the spaghetti squash then stand on end to slice in half. Use a spoon to scrape out the seeds. Place the squash halves onto your baking sheet flesh side up, rub the flesh with ghee or avocado oil, and bake for 20 – 30 minutes.
2. While the squash is cooking bring the water to a boil in a small saucepan. Add the sliced and well rinsed leek to the water, reduce to a simmer, and cook for 10 minutes. Once soft, transfer to a blender with the optional garlic, lemon juice, sea salt, ghee or avocado oil, and plant milk. Blend on high until smooth. Add dashes of black pepper and whiz on low to mix. Taste and adjust as desired.
3. Add two cups of the cooked spaghetti squash strands to a large bowl along with optional additions: spinach or baby swiss chard, cooked mushrooms, pan-fried lemon chicken or shrimp, baked proscuitto, etc.
4. Toss the spaghetti squash with the creamy leek sauce, using tongs, or serve on a plate and top with the sauce and additional ingredients.
SUMMER BASIL & SQUASH SALAD
Ingredients
1 small 2 lb spaghetti squash
Ghee or avocado oil, for baking
2 cups cooked spaghetti squash
2 cups cucumber, spiralized or julienne
1 tbsp. dried basil
2 cups fresh basil, stems removed and fine chopped
3 tbsp. extra virgin olive oil
1 tbsp. apple cider vinegar
¼ – 1/3 tsp. sea salt
Black pepper to taste, optional
Directions
1. Preheat your oven to 375F and line a large baking sheet with parchment paper. Halve your squash with a sharp chef’s knife and use a spoon to scrape out the seeds. Place the squash halves onto your baking sheet flesh side up, rub the flesh with ghee or avocado oil, and bake for 20 – 30 minutes, or for 10 minutes per pound.
2. Julienne the cucumber into long and fine strips with a paring knife or mandolin. Chop the basil.
3. Measure 2 cups of the cooked spaghetti squash and let it cool in a medium sized salad bowl. You can speed the cooling process by placing the bowl in your fridge or freezer.
4. Once the squash strands are cooled, add the cucumber and basil to the bowl with the remaining ingredients. Toss with tongs. For best flavour let the ingredients infuse for a few hours in your refrigerator.
If you’re interested in nutrition and acupuncture I’d be happy to guide you along. Please visit www.vcaspa.com to book online or call 250-590-4341. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.
Wishing you love & vitality,
Hayley Stobbs R.Ac, CNC