How To Prepare Spaghetti Squash 3 Different Ways

Spaghetti Squash. If you are one of the few people who actually know what a spaghetti squash is, it’s probably safe to say you can only prepare it one way. Squash as spaghetti. Served with … what? Yep, you guessed it, pasta sauce.

Well, prepare to have your minds blown! We recently did a cooking demo at the Detroit Eastern Market where we displayed three different dishes using that oblong yellow vegetable. And, to add more of a wow factor, all three dishes can be created in 30 minutes or less.

With the varying dietary intake that has America divided like the current presidency, we decided to offer one dish as vegan, one as vegetarian, and one as carnivorous.

We’ll get more into that later. For now, let’s describe a spaghetti squash and briefly review its health benefits. If you’re in the majority of the people who haven’t even heard of this vegetable, then you’ll probably asking yourself “what is a spaghetti squash?” Picture this … a winter vegetable with a hard pale yellow exterior with a stringy flesh. Got an image in your head? Ok good, hold on to that for a sec.

Now let’s take a moment to reflect on the nutritional value of the almighty spaghetti squash. First of all, it’s very low in calories. I mean … we’re talking less than a half a gram of fat per cup. It’s also low in carbs, containing only 10 grams per cup. Two things this squash is high in is fiber and water content. All of these qualities bundled together makes the spaghetti squash pretty darn attractive!

  • good for weight loss
  • good for weight management
  • aids in regulating digestion
  • helps to reduce constipation
  • helps to lower cholesterol

Ok, enough of that. Let’s get back to the good stuff … how to take this vegetable nerd and turn it into three different delicious dishes.

The first dish is Spaghetti Squash with Rustic Tomato Sauce. It’s a hearty dish that warms the stomach on a rainy day. Vegan.

Spaghetti Squash with Rustic Tomato Sauce

 

 

The next dish is Spaghetti Squash Casserole. This meal is a flavorful twist on the classic spaghetti and meatballs. Carnivorous.

Spaghetti Squash Casserole

 

The final dish is Fried Quinoa Spaghetti Squash Cakes with a Moroccan dipping sauce. This is an appetizer that will surely impress anyone who takes a bite. Vegetarian.

Fried Quinoa Spaghetti Squash Cakes

Dipping Sauce for Fried Quinoa Spaghetti Squash Cakes

Trust me … you’ll be pleasantly surprised by this vegetable nerd. I do hope you enjoy these recipes. Don’t be afraid to experiment with them. Don’t be afraid to interchange ingredients. Don’t be afraid to make them your own.

Baby Spinach Salad with Homemade Mango Chipotle Dressing

This is a simple yet nutritious salad that is sure to please your toughest critic. Not only is the flavor out of this world, but the benefits of eating this salad can be called “healthy on a plate!” Let’s look at each main ingredient and talk about how each one adds to value to this delectable dish.

Baby Spinach Leaves

SPINACH

  •  contains an antioxidant that is known to lower glucose levels
  • contains chlorophyll, which is active in cancer prevention
  • is high in potassium, so it can lower blood pressure
  • aids in bone health
  • helps to prevent constipation and aid in regularity
  • helps to build and maintain collagen, which is required for healthy skin and hair
  • is low in calories, but high in iron, calcium, and magnesium
  • very high in vitamins A and K

 

Latin-style Black Beans

BLACK BEANS

  • one cup is equivalent to 15 grams of fiber and 15 grams of protein
  • has many health benefits that aid the cardiovascular system
  • aid in bone structure and strength
  • high in calcium, magnesium, and potassium
  • aids in managing diabetes
  • helps prevent cancer, heart disease, and obesity

 

Avocado (halved & sliced in shell)

AVOCADO

  • contain more potassium than bananas
  • loaded with heart-healthy fatty acids
  • full of fiber – about 10 grams in one avocado
  • aids in lowering cholesterol and maintaining healthy cholesterol levels
  • are naturally nutrient-dense, containing nearly 20 vitamins and minerals
  • great for vision
  • high levels of calcium plus vitamins D and K assists in preventing osteoporosis
  • helps prevent cancer in the colon, stomach, pancreas, and cervix
  • improves digestion
  • is a natural detoxifier
  • helps prevent chronic diseases such as coronary heart disease

 

Baby Heirloom Tomatoes

TOMATOES

  • aids in cancer prevention; specifically bladder, breast, cervical, lung, pancreatic, prostate, and skin cancers
  • high in vitamin C; which is good for the adrenal glands, reducing stress, and boosting the immune system
  • rich in potassium; which is known to lower blood pressure
  • rich in folate; which is known to lower blood pressure
  • a good source in vitamin K; which is necessary for strong, healthy bones
  • very low in calories
  • high in biotin; which is good for healthy hair, skin, and nails

 

Red Onion Slivers
Sliced Boiled Egg
Raw Jalapeno Rings

 

 

 

 

 

 

Other ingredients include red onion, boiled egg, and jalapeno peppers. Each of them have a number of added nutrients and health benefits.

Mango Chipotle Dressing 2

The salad dressing for this recipe is a “golden treat” that is super easy to make. It can also be used as a vegetable dip or a taco topping. Be sure to store it in an air-tight container and place it in the refrigerator for use up to 2 weeks.

Baby Spinach Salad

You can enjoy this salad for breakfast, lunch, or dinner. No matter which mealtime you choose to have it, I can guarantee you it will never disappoint. Click the link below for the salad dressing recipe. Enjoy!

Mango Chipotle Salad Dressing 2

 

 

 

Antioxidant Salad

Not only is this dish a display of beautiful colors, but it’s also extremely nutrient-dense. This salad has everything from cucumbers to carrots, peppers to pomegranates, and seeds to scallions. And yes, I case you were wondering, those are black beans.

So, what exactly is an antioxidant? An antioxidant is a substance that removes potentially damaging oxidizing agents in a living organism. Oxidation is a chemical reaction that can produce free radicals. This can lead to chain reactions that may damage cells. That’s why it’s so important to get your fair share of antioxidants from your food.

Antioxidant Salad 1

Antioxidant vitamins are A (fruit, vegetables, and eggs), C (fruit and vegetables), and E (vegetable oils, nuts, and seeds). We constantly hear how various berries are full of antioxidants, but did you know you can get the same (and in many instances, more) level of antioxidants from fresh vegetables? Let’s take a look at the nutrient (protein, vitamin, and mineral) breakdown of our Antioxidant Salad …

Romaine Lettuce: vitamin A, B vitamins, vitamin K, magnesium, manganese, phosphorus, and potassium.

Spinach Leaves: iron, vitamins A, C, and K, vitamins B1 and B6, magnesium, manganese, and potassium.

Black Beans: fiber, protein, vitamin A, calcium, iron, copper, phosphorus, and manganese.

Cucumbers: fiber, potassium, vitamins A, C and K.

Carrots: beta-carotene, vitamins A and C, copper, calcium, potassium, manganese, phosphorus, folic acid, and fiber.

Red Bell Peppers: fiber, vitamins A, B6, and C, iron, copper, zinc, potassium, magnesium, manganese, and selenium.

Pomegranate Seeds: fiber, vitamins C and K, calcium, copper, potassium, and magnesium.

Pumpkin Seeds: magnesium, manganese, B vitamins, vitamin E, copper, potassium, calcium, iron, selenium, and zinc.

Scallions (Green Onions): fiber, manganese, potassium, vitamins A, B6, C and K, and copper.

Antioxidant Salad 2

Now you know why this colorful display of vegetables, legumes, and seeds has been named the Antioxidant Salad. Click on the link below and follow this delicious yet nutritious recipe to “Eat the Rainbow” and all the antioxidants your body needs and loves!

RECIPE: Antioxidant Salad