Anti- Anxiety: Spaghetti Squash Spaghetti

One of my FAVORITE dishes lately is Spaghetti Squash Spaghetti. This is full of fiber and vitamins, and best yet-GLUTEN FREE! If you love traditional long noodle spaghetti with red sauce, you will love this healthy alternative.

Ever since going Gluten free I have been extremely creative in the kitchen. One of my favorite dishes is spaghetti, or any kind of pasta really. It has been critical that I find a dish that satisfies my cravings while keeping my anxiety at bay.

This recipe is even husband approved. I have made this almost once a week for about a month now, and each week he asks "When are we having spaghetti squash?". I'll take it.

The key is finding good, local spaghetti squash. Where I am located, finding these squash is hard during the winter and spring months. These are generally only available fresh in the fall. So I stock up! These last quite a while, so that is a plus.

First let's dive into some of the health benefits of Spaghetti Squash, and then I'll share my recipe. Spaghetti squash is nutrient dense, high in fiber, and vitamin C! (Isn't it kind of perfect this recipe is naturally high in Vitamin C right when fall and winter hit and your immune system needs some support?)

"Spaghetti squash is low in calories but high in pantothenic acid, a B vitamin. It’s also a decent source of fiber, vitamin C, manganese, vitamin B6, and niacin." (1)

So there ya have it, something that tastes great, and is good for you- FINALLY!

What is perfect about this squash is the texture, flavor, and "noodle-like" inside. The inside is made of small strands, and when scraped with a fork, create a very nice noodle-like string. Depending on how long you cook these, they can be a bit more on the firm side or "al-dente". Second, their flavor is buttery and kind of plain. This doesn't give the spaghetti an earthy flavor, like some vegetables. These "noodles" go perfect with alfredo, red sauce, or vodka sauce.

Now, for the recipe itself. Essentially, if you have a favorite spaghetti recipe- feel free to use that. Otherwise, this is what I do.

Recipe

• 1 Spaghetti Squash

• 1 lbs lean ground beef

• 1 can Pasta Sauce (I use red with onion & garlic)

• 1 small onion

• 2-3 cloves Garlic

• 1/2 Cup Plain, non-fat Greek Yogurt

• 1/4 cup skim mozzarella cheese

I have found the perfect way to get my spaghetti squash cooked for this meal. First, I split the squash in half using a large knife. BE CAREFUL. These are very hard to cut. Then, I spritz with some oil spray or sprinkle some olive oil. A little salt and pepper (optional garlic salt). I place these face down on a baking sheet and bake at 400 degrees for 40-50 minutes uncovered. Depending on how big the squash is, this could be quicker or take longer. I know these are done when I take them out and the insides are easily ripped up by a fork and are not too soft in texture.

While the squash is baking, I will make my sauce recipe on the side. I add this little bit of Greek yogurt to thicken it up and make it a bit more creamy, while adding additional protein.

Once everything is done, I tear up the inside of the squash, pour in some sauce and eat out of it like a bowl! Sprinkle some parmesan or mozzarella cheese on top and Viola!

While this does take some preparation, it is a great low carb comfort food for my pasta lovers out there that is gluten free! Want to see the video on making this? Check out my Tik Tok @foodiewithintent. See you there!

Sources

(1) Link, R. (2022, March 28). Spaghetti Squash Nutrition Facts: Calories, carbs, and uses. Healthline. Retrieved November 15, 2022, from https://www.healthline.com/nutrition/spaghetti-squash#nutrition