February -- Spaghetti Squash

Spaghetti squash originated in China and was brought to the United States in 1936.  It was commonly planted during World War II but became popular in the late 20th century.  It is very easy to grow.  It is a long, oblong vegetable that can be between 8 and 14 inches in length and weighs between 2 to 3 lbs.  The flesh is very pale yellow.  When raw, the flesh is solid and similar to other raw squash but when cooked, the flesh falls away in ribbons or strands like spaghetti.  The center has large seeds.
 
Spaghetti squash can be baked, boiled, steamed or microwaved.  The seeds can be roasted.  It contains many nutrients, including folic acid, potassium, vitamin A and beta carotene.  It is very low in calories, averaging 42 calories per 1 cup.

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Spaghetti Squash Burrito Bowls   (makingthymeforhealth.com)

Ingredients:

• 2 medium sized spaghetti squash
• 1 Tbsp sunflower or olive oil
• 1 (14.5 oz) can black beans, drained and rinsed
• 1 (16 oz) jar of salsa (your preference of spiciness)
• 2 Tbsp olive oil
• 1 large bell pepper cored and sliced
• 1 large red onion, sliced
• 2 cups corn kernels, frozen and defrosted or fresh
• 1 cup fresh cilantro, finely chopped
• 2 jalapenos, cored and sliced (optional)
• 1 tsp cumin
• Salt & pepper
• 1 cup shredded cheddar/monterey jack cheese (or drizzle with Nacho Cashew Cream)

Directions:

1. Preheat oven to 375 degrees and line a cookie sheet with foil OR fill a 9X13 glass baking dish with about an inch or water.  If you are making the full recipe, you will have four bowls total or four halves of squash, so you will probably need two separate cookie sheets or baking dishes.
2. Wash the spaghetti squash, slice off the stem at the top (if it is too hard to cut, try cutting a few slices in it and microwaving it for 5 minutes to help soften it).  Cut each squash in half lengthwise and then use a spoon to scrape out the seeds and the darker yellow strands that the seeds are attached to.
3. Rub a little bit of olive oil on the inner edges of the squash and then place each half face down on the baking sheet/dish.  Roast in the oven for 30-45 minutes, depending on the size.  You can test to see if it’s done by scraping the inside with a fork.  Strands should come loose as you scrape all the way down to the flesh.
4. While the squash is roasting, prepare the filling by warming 1 Tbsp oil in a large pan over medium heat.  Saute the red onion for a few minutes and then add the peppers and jalapeno.  Sprinkle with salt & pepper and cumin and cook to desired softness.  
5. When the squash is done cooking, allow it to cool for a few minutes before handling.  Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.
6. Scrape about ¾ of the inside out into a dish and then layer the filling inside (black beans and corn, peppers and onion, salsa and cilantro).  Top with the spaghetti squash and press down then add another layer of filling.  Sprinkle green onion on top and shredded cheese.
7. Broil in the oven for about 5 minutes so that the cheese is bubbly and golden brown then serve.

Serves: 4 

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  Spaghetti Squash Pad Thai with Spicy Peanut Tofu  (homegrownprovisions.com)

Ingredients:

Pad Thai Sauce

• 1 Tbsp brown rice wine vinegar
• 2 Tbsp low sodium tamari
• 2 tsp chili paste
• 2 garlic cloves, minced
• 1 tbsp maple syrup
• 1 tsp sesame oil

Spicy Peanut Tofu

• 1 Tbsp brown rice wine vinegar
• 3 Tbsp low sodium tamari
• 2 tsp chili paste
• 3 Tbsp crunchy peanut butter
• 1 Tbsp maple syrup
• 1 tsp sesame oil
• 2 Tbsp water
• 12 oz extra firm non-gmo tofu, pressed and diced

Pad Thai

• 1 medium spaghetti squash, split in half lengthwise and seeds scraped
• 4 Tbsp olive oil
• 1 red bell pepper, chopped into strips, seeds removed
• 4 green onions, cut into 1-2 inch pieces
• 3 Tbsp chopped peanuts, to serve
• Lime wedges, to serve
• Cilantro, to serve
• Purple cabbage, to serve

Instructions:

1. Preheat oven to 400 degrees in a glass baking dish, place squash halves face down.  Bake for 30 minutes.
2. While squash is baking, whisk together all of the pad thai sauce ingredients, set aside.
3. Make the spicy peanut tofu sauce.  Whisk rice wine vinegar, tamari, chili paste, peanut butter, maple syrup, sesame oil and water together in a medium-sized bowl.  Add tofu pieces to bowl and lightly stir to coat.
4. When ready, remove squash from eh oven and shred the inside with a fork to make “noodles”.  Set noodles aside.
5. Warm 2 Tbsp of olive oil in a skillet over medium heat.  Add spicy peanut tofu.  Stir fry until golden brown.
6. Remove tofu from skillet and set aside.
7. In the same skillet, warm 2 Tbsp olive oil and add red bell pepper.  Saute for 3-5 minutes.
8. Add spaghetti squash noodles to the skillet and warm for an additional 3 minutes.  Pour pad Thai sauce over pad Thai and lightly stir to coat.  Add tofu to the skillet to combine.
9. Plate pad thai and top with chopped peanuts, cilantro, green onions and cabbage.  Shower with fresh lime juice.

Serves: 4-6

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Pesto Spaghetti Squash (Dairy Free, Gluten Free)   (veggieinspired.com)

Ingredients:

• 1 spaghetti squash
• 2 Tbsp olive oil
• Sprinkle of salt & pepper
• 1 recipe Parsley kale walnut pesto
• 1 cup fresh cherry tomatoes (halved)

Directions:

1. Preheat oven to 400 degrees
2. Line a baking sheet with parchment paper & set aside
3. Carefully cut the spaghetti squash in half lengthwise.
4. With a spoon, scrape out the seeds and fibers.
5. Plae each half on the prepared baking sheet cut side up and pour 1 tsp olive oil into each half.  With your fingers, spread the oilive oil all over the cut side of the squash and sprinkle with salt and pepper.
6. Turn the squash cut side down on the baking sheet and bake for 35-55  minutes, until desired tenderness is reached.
7. The amount of time baked will depend on the size of your squash.  When squash is fully cooked, use a fork to scrape the insdie of the squash so the strands come loose.  Continue until all the strands have come away from the rind.
8. Toss the squash noodles with the Parsley Kale Walnut Pesto and top with cherry tomatoes.

Serves: 4
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Parsley Kale Walnut Pesto
Ingredients:

• 1 packed cup chopped kale
• 1 packed cup parsley
• ¼ cup raw walnuts
• ¼ cup raw pumpkin seeds
• 2 cloves garlic
• 2 Tbsp fresh lemon juice
• ½ tsp salt (or to taste)
• 4-6 Tbsp vegetable broth (or water)
• Drizzle extra virgin olive oil, (optional)

Directions:

1. Place kale, parsley, walnuts, pumpkin seeds, garlic,lemon juice, salt and 4 Tbsp vegetable broth in a food processor and process until smooth, scraping down the sides as necessary.
2. If it needs more liquid, add more vegetabele broth 1 Tbsp at a time until desired consistency is reached.
3. Drizzle with a scant tsp of extra virgin olive oil, before serving.

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Lentil Bolognese with Spaghetti Squash   (yummymummykitchen.com)

Ingredients:

• 2 small spaghetti squash
• 3 Tbsp extra virgin olive oil, divided
• 1 small yellow onion, peeled and diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 cup mushrooms, diced
• 1 tsp dried oregano
• 1 tsp dried basil
• Pinch red pepper flakes
• 24 oz crushed tomatoes
• 1 heaping Tbsp tomato paste
• 1 ½ cups cooked french green lentils
• Salt to taste
• Fresh basil for garnish
• 1 cup shredded mozzarella cheese

Directions:

1. Preheat the oven to 375 degrees
2. Cut spaghetti squash in half lengthwise.  Season with a pinch of salt and pepper and a drizzle of olive oil.  Place cut side up on a large rimmed baking sheet.  Bake 35-45 minutes, until tender.  Cool.  Use two forks to scratch up the squash to create noodles inside the squash boats.
3. Meanwhile, make the lentil bolognese.  Heat two tablespoons olive oil in a skillet over medium heat.  Add the onions, carrots, and celery and saute until vegetables soften.  About 7 minutes.  Add the garlic, mushrooms, oregano, basil and red pepper flakes and saute until the mushrooms begin to soften.  Add the tomatoes and tomato paste.  Stir to combine.  Add lentils and simmer the sauce 20 minutes, until the sauce has thickened and all the vegetables are tender.  Season to taste with salt.
4. Spoon the lentil bolognese over the spaghetti squash noodles.  Sprinkle cheese over the top and place under the broiler until cheese is bubbly.  Garnish with fresh basil.

Serves: 4

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