Spaghetti squash are part of the winter squash family of highly nutritious whole foods.
Spaghetti squash is a member of the hard, or winter, squash family which also includes acorn and butternut squash. This family of vegetables are good sources of carotenoids, lutein, zeaxanthin and beta-cryptoxanthin. Though relatively high in starches, the complex starches in the winter squashes have shown anti-inflammatory and antioxidant properties as well as the ability to regulate insulin levels in the blood. These squash also supply plenty of vitamins C, B6 and K, dietary fiber, folate, manganese, potassium and omega-3 fats.
Half of a freshly split spaghetti squash.
These squash can be found in all sizes and I usually try to find one that will give me two or three meals over several days. For this roasted spaghetti squash recipe, start by splitting the squash in half length-wise.For safety, I like to do this with a smaller paring knife. Start by inserting the point at one side of the stem. Work the blade down toward the flower end and then up the other side to the stem. Always position the squash so that you are moving the knife away from your body to avoid cuts and stab wounds. Grip both sides and pull apart into the two halves.
The seeds and stringy pulp are removed and cleaned for future snacks.
Use a spoon to scoop out the seeds. Put the seeds into a colander and clean them under cold running water for later roasting as a snack. Squash seeds are also very nutritious and tasty and can be seasoned in a variety of ways.
Spray or rub the exposed flesh of the squash with olive oil or another high-temperature oil of choice. Sprinkle lightly with sea salt and freshly ground black pepper. Sometimes I also like to season the squash with dried oregano, basil and/or thyme before roasting. This squash is seasoned with ground turmeric.
Put the seasoned squash on a baking tray. Preheat the oven to 350 degrees. Put the squash into the oven and roast for 20-30 minutes, until it is soft and juicy. Remove from the heat and allow to cool enough to handle.
The seasoned squash before roasting. I like to roast the squash open-side up to allow some browning, adding extra flavor to the dish.
Scoop out the flesh of the squash from the skin using a spoon or fork. A fork will do a better job of separating the flesh into the “spaghetti” strands this squash is named for. Top with a little grass fed butter and more sea salt and pepper to taste. It is ready to eat.
Roasted spaghetti squash makes a great side dish for any healthy whole food diet. Most of the time I will drizzle with a little avocado or almond oil instead of butter. Traditional tomato spaghetti sauce is good on this squash, too. It is moist and tender enough to be delicious without any added fat or sauce at all.
Roasted spaghetti squash with beans and clay pot pineapple turkey thigh.