By Elizabeth Herman | Posted: January 20, 2020
Volunteering has many benefits, including learning new recipes! I learned to cook spaghetti squash while volunteering in the kitchen at a recent big event at Art of Living Retreat Center.
We cooked 30 of these whole, round, yellow vegetables with very hard shells. When you prepare them, you may need a strong person to help cutting them in half. To cut spaghetti squash safely, make sure you have a stable surface and a sharp knife. Cut the ends off first for more stability. Be sure to cut it in half the long way (end to end), not across the middle, so that when roasting the two halves there will be more surface area in the middle exposed to the heat of the oven, and the squash will cook more evenly.
Tips on nutrition and using spaghetti squash
Spaghetti squash has a similar texture to spaghetti noodles, but a lot more flavor. It’s lower in calories and higher in fiber than cooked spaghetti, with 28% fewer calories than the same amount of regular noodles. It’s a particularly good source of vitamin C, fiber, vitamin B6, and manganese.
With only 42 calories, 10 grams of carbohydrates, and 0.6 grams of fat per cup of spaghetti squash, it makes an excellent, low-calorie addition to hearty dishes like lasagna, gratin, casseroles, baked ziti, or other pasta dishes. The fiber supports well-rounded weight loss programs by slowing the process of emptying your stomach after eating. It also reduces hunger by stabilizing blood sugar levels.
When you buy spaghetti squash, make sure it’s ripe with a bright yellow color. A green color indicates unripeness. Also, the outside of the rind should be consistently hard and smooth all around it, without soft spots or cracks in the shell. It should feel heavy when you lift it and it should still have a stem at the top, helping to keep out any bacteria. In a cool, dry place, but not in the refrigerator, you can store a whole spaghetti squash and it will stay good for up to 3 months! The peak season for growing this vegetable is fall and winter.
Here’s a refreshing, vegan recipe for cooking spaghetti squash to maximize its flavor:
Ingredients
- 1/2 c chopped walnuts
- 1 bunch fresh parsley, about 2 cups
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 1/2 c unfiltered extra virgin olive oil
- 1 whole spaghetti squash
- Several tablespoons of extra virgin olive oil
Instructions
Cut the whole spaghetti squash in half. Rub oil on the cut surfaces on both halves, especially on the outer edges. Roast both halves, cut surface facing down, in a 375 degree oven for an hour, turning them upside down (cut surface facing up) halfway through that time. While it’s roasting, the skin will brown beautifully. Remove from the oven and allow to cool off for about 10 minutes.
While squash is roasting, heat a small skillet over medium high heat. Add walnuts and dry roast, stirring frequently, until the walnuts are golden brown and fragrant, 3-4 minutes. Make sure they don't start to burn. Remove them from the heat and immediately transfer into the bowl of a food processor. Allow the walnuts to cool for a couple of minutes while you gather your remaining ingredients.
Add parsley, salt, and pepper to the walnuts and process until the nuts and herbs are pulverized, about 10 seconds.
Scrape down sides of bowl, turn on the processor again, and pour the olive oil through the feed tube in a continuous stream. Process until oil is incorporated. The resulting pesto will be on the thinner side, so that it’s easier to drizzle. If you prefer a thicker pesto, reduce the olive oil to ⅓ c. Taste and add seasoning if desired.
Once the pesto is made, take the cooled squash halves and remove the seeds and flesh from the inner cavity and discard. Using a fork, fluff up and remove the rest of the strands of spaghetti shaped flesh, scraping down to the inner surface of the skin, and place on a serving tray. Once all of the squash has been removed from its skin, drizzle the pesto over the top, as if you were pouring it over pasta. Enjoy!
Elizabeth Herman writes, offers writing support to clients, teaches, and volunteers for a better world. She has a PhD in Rhetoric, Composition and Literature. Find her on Facebook or Twitter.
