spa sq mainIf you love pasta and you love  vegetables, you will love this! It is packed with vegetables and flavor. Pastas are high in carbohydrates and most often, high in gluten. If you are looking for a change pick up a spaghetti squash at your grocery store or market and enjoy a ‘pasta-look-alike’ that has only 40 calories per cup, 6 – 10 grams of carbohydrates, zero gluten, and lots of vitamins and minerals. Spaghetti squash is easy to prepare. I have noticed however, that not all spaghetti squash are equal in end results of your preparation. Some squash once baked, are softer and hold more moisture, while others are dry and more firm, which is better for use as a spaghetti replacement. Look for spaghetti squash that have a deep yellow hue and are more oblong than round.  Add whatever vegetables you like or have on hand and enjoy this nutritious, tasty dish; knowing you are eating healthy with every bite! Leftovers are great rolled in a lettuce leaf. Infact, I often serve it this way to start – kids love it! This recipe makes four, very generous portions.


spa sq ingred1 medium, oblong, spaghetti squash, 8 – 10 inches long

2-tablespoons olive oil

1-tablespoon butter

1-1/2 cup of halved, cherry tomatoes

¼-cup diced onions

½-cup chopped celery

½-cup diced radishes

½-cup fresh or frozen peas

2 large garlic cloves, minced

1-teaspoon ground mustard

clen spa sq2-tablespoons chopped, fresh basil*

2-tablespoons chopped, fresh parsley*

½-teaspoon black pepper

½-teaspoon nutmeg

½-teaspoon salt

1-cup dry, white wine or vegetable stock



spa sq scrapPreheat your oven to 400˚. Cut the squash in half lengthwise. Gently scrape out the seeds being careful not to remove too much of the pulp. Spray 2 pieces of foil that are large enough to wrap each squash half with cooking spray. Wrap each half tightly in the prepared foil and place cut side down on a baking sheet.. Place the squash cut-side down. Bake the halves about 35 – 40 minutes. A knife inserted should go into the flesh with just a bit of pressure.  Remove the squash for the oven and immediately unwrap the foil and turn the cut squash right side up and allow to cool ten minutes.  Once cooled use a large fork to scrape out the ‘spaghetti’ strands. Stand the squash on end and use a fork to scrape from top to bottom. Place the squash on a mesh or cooling rack while you prepare the sauce.



spa sq biteIn a large saucepan heat the olive oil and butter on medium heat. Add the onion and cook until golden.  Add the garlic and cook 2 minutes. Add spices and all the vegetables except the peas and cook 3 minutes. Stir in the stock or white wine.  Turn the heat to medium-high and heat 3 minutes, stirring frequently. Add the peas and gently fold in the spaghetti squash. Remove the pan from the heat and serve immediately. Garnish with Parmesan cheese.

*Remember to use less herbs if using dried rather than fresh.

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