Spaghetti Squash Bake

This squash can be cooked quickly in a microwave and is a great swap for pasta.

Instructions:

How to Prepare a Spaghetti Squash:

1. Slice squash in half and remove seeds without taking out flesh
2. Place each half flesh side down in a pan with a little water, cover, and place in microwave uncovered for 18 minutes
3. Remove from microwave (be careful jot to get burned by steam) and use a fork to scrape out flesh.  It’ll come out in strands.
4. Top with your favorite sauce and enjoy!

Vegan Spaghetti Squash Bake 

I made a vegan “spaghetti” squash bake that’s kid approved! Boosts the protein and calcium! Think lasagna meets squash. This is a great way to feed a bunch of people as well!

For a 3 pound squash (large sized): Serves 10 (awesome as leftovers!)

Ingredients:

• a large spaghetti squash, about 3-4 pounds, cooked as above
• 2 cups of tomato sauce

Tofu Ricotta Filling (for my plant-based lasagna click here):

• 1-14 oz package of tofu, drained and pressed for 20 minutes, and then crumbled, see here for how to press tofu
• 2 tbsp nutritional yeast
• 2 tbsp tahini
• 2 tbsp minced garlic
• 1/4 cup minced red onion
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup fresh bell pepper, chopped small (color of choice)
• 1/4 cup chopped banana peppers or other spicy pepper of choice-if you don’t have these, can add some crushed red pepper, about 1/4 tsp or omit
• 3 cups of greens (1 good sized bunch), de-stemmed, chopped, blanched/steamed (we used kale, swiss chard would work too)
• 2 cups of beans (your choice, we used black)
• zest and juice of 1 lemon (use organic)

Topping: *alternatively, you can place half of the tofu ricotta filling in the middle and the other half on top to omit the cashew cheese

• 1 tbsp Italian seasoning
• Cashew Cheese *omit if desired, to make, see here. *Note if making full recipe of this, you will only need half and the other half can be frozen for a later time.

Instructions:

1. Mix 2 cups of sauce into cooked spaghetti squash
2. In a separate bowl, mix tofu ricotta filling.
3. Place half of spaghetti squash in a 9×13 pan, top with ricotta filling, and then remaining squash mixture. *Alternatively, you can place half of the tofu ricotta filling in the middle and the other half on top to omit the cashew cheese.
4. Sprinkle with 1/2 tbsp of Italian seasoning
5. Add about a 1/2 cup of cashew cream on top of squash. If not desired, omit this (can use another non-dairy cheese if desired).
6. Top with remaining Italian Seasoning and fresh herbs like basil/parsley
7. Bake in oven at 375 until cheese has browned about 30 minutes

Nutritional Benefits of Spaghetti Squash:

• Very low in calories
• Low in carbohydrates: great for diabetics, helps to maintain blood sugar levels
• Virtually fat free: great for heart healthy diets
• Anti-inflammatory
• Anti-oxidants: While not as nutrient dense as other squash, spaghetti squash provides 5% of the DV for Vitamin A, 10% percent of the DV for Vitamin C and 8 % of the DV for dietary fiber.
• Topped with tomato sauce you will gain the added benefits of tomatoes, a nutrient-packed food with many cancer fighting properties.
• Topped with beans and greens for added protein & calcium: 1/4 cup of black beans = 10 grams protein, 7.5 g of fiber, .5 g of fat, and 30 g of carbs

Pasta Comparison

*If prepared as above, you will increase your protein amounts, increase fiber, and added calcium from tofu and greens. Your fat content will increase as well, however it will remain free of cholesterol and saturated fat.