Spaghetti squash is not a pasta, but a low-calorie, nutrient-dense, winter vegetable with a delicious nutty flavor. Rich in antioxidants, fiber, vitamin B6, manganese, and vitamin C. 

This variety of winter squash is a rich source of beta-carotene. The human body converts beta-carotene into vitamin A. Our bodies need vitamin A for healthy skin, eyes, mucous membranes, and immune system. 

So get creative with your spaghetti squash! It can be baked, fried, and pureed.  

Serves 4-5

Cook time: 50-60 Minutes

Ingredients

• 1 spaghetti squash (medium) halved & Seeded
• 1/4 - 1/2 cup extra-virgin olive oil
• salt and pepper to taste
• 1/4 cup fresh parsley, chopped (optional)

Directions

1. Preheat oven to 400° F. Cut ends off spaghetti squash and cut in half lengthwise. Remove seeds.

2. Place halves fleshside down in baking dish. Add one inch filtered water. Bake 40–45 minutes or until fork goes through easily (time varies depending on size). Remove from oven and cool 15 minutes.

3. For noodles: heat skillet on medium. Use fork to scrape flesh into skillet. Drizzle with olive oil, sprinkle with salt and pepper, and add parsley. Stir to combine and heat through. Add herbs, spices, veggies, meat sauce, garlic butter, or other sauce of choice. Top with meatballs or other protein if desired.

4. For puree: scrape flesh into food processor. Start by adding a quarter cup olive oil and a little salt and pepper. Process on high until smooth and creamy. Add more olive oil for creamier consistency. Serve hot or chill and serve cold. Garnish with parsley if desired.

One cup of cooked spaghetti squash has the following nutrients:

• Calories: 42
• Carbs: 10 grams
• Fiber: 2.2 grams
• Protein: 1 gram
• Fat: 0.5 grams
• Vitamin C: 9% of the Reference Daily Intake (RDI)
• Manganese: 8% of the RDI
• Vitamin B6: 8% of the RDI
• Pantothenic acid: 6% of the RDI
• Niacin: 6% of the RDI
• Potassium: 5% of the RDI