By Nadia Al-Samarrie
Good nutrition is something we need every day. It is vital to eat foods that build our immune system rather than weaken it . Especially, when we are feeling under the weather.
Spaghetti squash is one of those foods packed with good nutrients and antioxidants that keep your cells healthy by fighting cell breakdown from free radicals.
This melon-like vegetable is highly versatile. You can sauté other keto-friendly vegetables customizing the flavors to seasonal produce, exciting your taste buds on any day of the week.
The origins of spaghetti squash are unknown. The first historical reference comes from China, dating back to the 1850s. Seventy-one years later, Japan discovered it. Finally, in 1936 it was introduced to America.
The squash’s name describes what the meat of the vegetable looks like once it is cooked. Long and stringy like spaghetti. It is a much healthier alternative to pasta made from flour.
1 Medium spaghetti squash
2/3 Cup of marinated sun-dried tomatoes
1 Tablespoon of coconut oil
1 Teaspoon of salt
1) Preheat the oven to 350 Fahrenheit.
Cook time 40 minutes. Time may vary depending on the range, make and model.
2) Cut spaghetti squash in half. Scrape out the seeds with a spoon, then the cut side face down on a large tray with a bit of water, allowing it to steam while cooking.
3) After 40 minutes- check the squash by putting a fork in the center where it was cut to make sure it feels soft. Once cooked, take it out of the oven and let the melon-like squash cool down for 10-15 minutes.
4) After the squash has cooled down, take a fork- staring from one side of the cooked piece, turn the fork into a circular motion while scooping the squash meat like you would roll spaghetti on a spoon.
5) Heat 1 tablespoon of coconut oil in a sauté pan
6) Place 4 cups of Spaghetti squash in the pan and cook until its warm
7) Sprinkle 1 tablespoon of salt evenly to cover the spaghetti squash
8) Add 2/3 cups of marinated sun-dried tomatoes and stir until the squash is hot
9) Serve one cup in a bowl
** Optional Add Vegan Parmesan Cheese on top
Nutrition Facts do not include Vegan Parmesan:
Serving Size 4
129 Calorie, Total Fat 10g, Saturated Fat 0g, Cholesterol 0mg, Sodium 647mg, Total Carbohydrates 13.3g, Fiber 1.1g, Total Sugar 0g, Protein 1.6g
UofA Division of Agriculture Research and Extensions