Food 101: Spaghetti Squash

What is so super about stringy squash? For one thing, its stringiness elevates versatility of this winter squash in interesting recipe applications! The spaghetti squash is also known as vegetable spaghetti or noodle squash – to describe the way the flesh falls away from the skin in golden ribbons or strands similar to spaghetti pasta. The skin of a spaghetti squash can range between ivory colored to golden yellow, with the fruit averaging between 2 to 4 pounds. The Spaghetti squash is low in carbohydrate and calories, but packed full of nutrition. If you have a large family to feed, search for a few large sized spaghetti squash to satisfy a crowd! Its moist, subtle nutty flavor that adds a comforting note to any dish to which it is incorporated.

The super factor of spaghetti squash is not limited to its interesting texture, the nutrients infused into every delicious string is surprising!

Why is it Healthy?

Two cups of cooked spaghetti squash contains:

  • 4.5 grams of dietary fibre
  • Only 84 calories!
  • Over 5% of your daily Vitamin A requirements
  • About 20% of your daily Vitamin C
  • Rich in B bitamins and manganese
  • Over 240 mg of ALA Omega 3 fats

The B vitamins in squash help to maintain important cellular processes like protein and energy metabolism, cognitive function and heart health. The mineral manganese that we obtain from spaghetti squash is essential to the function of certain enzymes involved in everyday blood sugar control. Not to mention the dietary fibre you get from consuming two cups of spaghetti squash will slow digestion and also moderate your blood sugar levels.

The vitamin A and C content of spaghetti squash no doubt maximizes is antioxidant activity, helping to strengthen the immune system! It is a wonderful thing that winter squash is in season during the months where cold and flu season is often at its peak. But what are some delicious ways to include this squash in your meals?

Including Spaghetti Squash in your diet

Spaghetti Squash is highly versatile in that it can be used as a lower carbohydrate starch component in both sweet and savory dishes! The most common application is using spaghetti squash as a low carbohydrate spaghetti pasta substitute. Spaghetti squash can be baked, boiled, steamed, or microwaved. The quickest way to get spaghetti squash on the table is as a simple side dish with light seasoning (salt, pepper, and butter). The seeds can scooped out, roasted and enjoyed as snack similar to pumpkin seeds.

To bake spaghetti squash, preheat your oven to 400 °F and cut the spaghetti squash in half lengthwise. Scoop out the seeds and place each half face down in a baking dish filled with a little water so that the squash halves steam to produce extremely tender ribbons of squash after 30-45 minutes. To roast the squash whole, make sure to pierce the skin in multiple places with a knife and bake in the oven for an hour to cook thoroughly. After cooked, cut the squash in half to remove the seeds and subsequently the beautiful golden squash strands to use in your recipe of choice!

Recipe Ideas:

  • Swiss Mushroom Spaghetti Squash (from this months newsletter)
  • Roasted Squash Seeds
  • Spaghetti Squash with Italian Meat Sauce
  • Pad Thai Spaghetti Squash
  • Lasagna Stuffed Spaghetti Squash
  • Spicy Chicken and Spaghetti Squash Skillet
  • Spaghetti Squash Friters
  • Simple Buttered Spaghetti Squash
  • Apple Raisin Spaghetti Squash Bake
  • Spaghetti Squash with Turkey Meatballs
  • Chickpea Brussels Sprout Spaghetti Squash
  • Spaghetti Squash Coconut Custard Pie

Did you know that…

Spaghetti squash and other winter squash varieties contain cucurbitacin molecules that provide antiviral, antibacterial and anti-inflammatory properties that help to strengthen the human immune system!

November 1, 2014
Revive Wellness