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Spaghetti squash took the world by noodle a few years back and we’ve never been the same since. Whether we’re Paleo, low-carb, AIP, GAPS, gluten-free or gourmet, there’s a huge appeal to eating pasta that isn’t pasta. We get all of the benefit that any veggie noodle provides; but this one magically appears just by baking the vegetable, no fancy zoodle-makers required.
Called Spaghetti Marrow in England, this low-FODMAP food is food-intolerance-friendly, yet satisfying and delicious! It provides a palette of inspiration. It beckons you to baste it with flavor. Butter, pesto, and tomato sauce are just the beginning. This round-up lays out some of the best recipe options as well as teaching you the basics of how to get the best textured noodle when you cook them.
Are they good for you?
Yes! Spaghetti squash is high in B6, vitamin C, niacin, pantothenic acid, potassium and manganese. Rich in potassium and other minerals, as well as having a high water content, means the veggie has electrolyte qualities, helping to regulate the body’s ph and fluid balance! Also a good source of whole food fiber, low in calories and 92% water, eating spaghetti squash is a good way to feel full without bulking up on slow-to-digest carbohydrates. Containing a lot less sugar than all other winter squash, 50% less, makes it a good choice for those with diabetes or those trying to lose weight.
What’s the best way to bake them?
To get the most pronounced noodles, not soggy or slightly mushy ones, the best approach is to cut the squash in half and bake the halves face down on a greased cookie sheet. For this reason, I look for slightly smaller squash and buy two to feed our family. The smaller ones are easier to cut in half with a good sharp knife.
Simply de-seed the halves (I like to use an ice cream scoop for this), rub their insides with animal fat, olive oil or ghee; then bake at 375 degrees until the strands shred easily and the edges are tinged with brown- about 45 minutes, depending on their size. If you have trouble cutting the whole squash in half bake it whole for the first 20-25 minutes. Then, using hot pads or an oven mitt, remove it from the oven, cut it in half and proceed with baking instructions as described- scooping out the seeds, rubbing the inside with fat and then baking for the additional time needed with the halves face down on a cookie sheet. The initial baking of it whole will make it very easy to cut in half!
How to make your life easy…
My favorite way to make spaghetti squash is to bake them before I need them, usually on the weekends. I put a couple in the oven while I’m making another meal, usually when I’ve just returned from the market with them (and I’m not too hungry). I roast them and then… I put them in the fridge! The temptation to eat them immediately is somewhat assuaged by whatever else I’m cooking at the time. Then when a tired weeknight rolls around, I have a super fast dinner ready to go! Scraping out the noodles from their shells, sauteing the shreds in lots of animal fat, olive oil or butter (with some fresh garlic and sea salt) and topping them with fresh herbs, sausage and freshly grated parmesan cheese makes an amazing meal- really quickly! Many other preparations, like the recipes below, can be made the same way. When the squash are baked and ready, the rest comes together efficiently.
TWO FAST WEEKNIGHT MEALS WITH PRE-COOKED SPAGHETTI SQUASH
Two meals we make in our home with this technique (of pre-baking the squash) are Fried “Rice” and Savory Pancakes. Both delicious, satisfying and with few ingredients, they make a gorgeous dinner with little effort required!
LOTS MORE WAYS TO MAKE SPAGHETTI SQUASH THIS FALL!
And here are several recipes I’ve gathered for you! Many are from friends or fellow-bloggers who also have busy lives– and families who love good, classic, feel-good food. Enjoy exploring and being inspired as you make the many faces of spaghetti squash!
Roasted Spaghetti Squash w/ Green Garlic, Brown Butter & Parmesan from Recipes to Nourish
Spaghetti Squash with Meat Sauce from This is So Good
Cheesy Chorizo Spaghetti Squash Egg Bake from I Breathe I’m Hungry
Baked Spaghetti Squash with Creamy White Sauce from Raia’s Recipes
Spaghetti Squash Alfredo from Key Ingredient (This recipe does use flour, although it doesn’t specify which kind. To make it grain-free, use 1 tablespoon arrowroot powder [instead of the 2 tablespoons flour]. Follow the exact same instructions with this one substitution.)
Cheesy Chicken and Ranch Spaghetti Squash Casserole from Simply Healthy Home
Spaghetti Squash Casserole from Hybrid Rasta Mama
Grain-free Pizza Casserole from Food Your Body Will Thank You For
Paleo Pizza Bake with Spaghetti Squash from Anne Sage
Easy Twice Baked Spaghetti Squash Pizza from Raia’s Recipes
BLT Spaghetti from Natural Fertility and Wellness
Sp-egg-etti Squash Bites from Food Your Body Will Thank Your For
Italian Style Roasted Baked Spaghetti Squash from The Rising Spoon
Spaghetti Squash Bake from Easy Natural Food
Spaghetti Squash alla Carbonara from Paleo Parents
Thai Peanut Sauce Spaghetti Squash from Leelalicious
And one of my favorite ways to make spaghetti squash is turning it into breakfast porridge! Here’s my AIP and GAPS Apple Cinnamon Breakfast Porridge! And here’s another: Peach and Ginger “Oatmeal” from Healing Family Eats
For breakfast or dessert try Spaghetti Squash Kheer, an authentic Indian treat from My Heart Beets
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