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Spaghetti Squash with Simple Tomato Sauce & Goat Cheese

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With the low-carb, gluten-free, and paleo movements on the rise, spaghetti squash has quickly emerged as an easy substitute for pasta – so we wanted to bring you our favorite ways to create a comforting bowl with this fiber-packed pasta alternative.

The suggestion of spaghetti would be incomplete without the option of a rich tomato sauce: ours is quick and easy to throw together while the squash is in the oven. We add variety with creamy goat cheese. Goat cheese is rich and salty, and a little bit goes a long way, making it a waistline friendly addition. You can substitute any cheese for goat cheese-try feta, parmesan or pecorino!

Further Food Nutritionist Commentary:

Spaghetti squash is a great alternative to white pasta. It’s naturally rich in vitamin B6, something that gets removed from refined flour and added back in an artificial form. Vitamin B6 is crucial for the production of serotonin and dopamine, two feel-good hormones. It also contains one-fourth of the carbohydrate load and has 80% fewer calories than white pasta.

Tomatoes are rich in carotenoids, pigments that not only provide yellow-orange-red colors to fruits and vegetables, but also provide a high dose of antioxidant potential. Cooked tomatoes are highest in lycopene, potent in the fight against cancers, especially prostate. They also contain the three, antioxidant vitamins, C, E and the precursor to A, beta-carotene.

By Casey Giltner, Nutritionist
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Spaghetti Squash with Simple Tomato Sauce & Goat Cheese

  • Prep Time:10 minutes
  • Cook Time:30-40 minutes
  • Servings: 4

Ingredients

2 teaspoons olive oil (divided)

1 spaghetti squash (cut in half, lengthwise)

1 teaspoon thyme, sage or other herb

½ small onion (diced)

1 clove garlic (minced)

1 15-ounce can tomato sauce

2 teaspoons dried Italian seasoning

salt and pepper to taste

4 ounces goat cheese or cheese of choice

Instructions

  1. Spread 1 teaspoon of olive oil on both sides of squash and sprinkle with herbs.
  2. Place squash cut side down on cookie sheet.
  3. Bake squash in 400 degree oven for 30-40 minutes, until just slightly tender (you shouldn’t be able to pierce it with a fork yet, but it should have some give).
  4. While squash bakes, heat remaining teaspoon of oil in small sauce pot.
  5. Add onions, saute until translucent, 3-5 minutes.
  6. Add garlic, stirring until fragrant, 30 seconds to one minute.
  7. Stir in tomato sauce and seasoning, simmer 10 minutes.
  8. When squash is finished, cool until it can be handled.
  9. Scrape flesh from skin edge inward, gently teasing strands as you scrape.
  10. Top noodles with sauce and goat cheese.
Spread 1 teaspoon of olive oil on both sides of squash and sprinkle with herbs. Place squash cut side down on cookie sheet. Bake squash in 400 degree oven for 30-40 minutes, until just slightly tender (you shouldn’t be able to pierce it with a fork yet, but it should have some give). While squash bakes, heat remaining teaspoon of oil in small sauce pot. Add onions, saute until translucent, 3-5 minutes. Add garlic, stirring until fragrant, 30 seconds to one minute. Stir in tomato sauce and seasoning, simmer 10 minutes. When squash is finished, cool until it can be handled. Scrape flesh from skin edge inward, gently teasing strands as you scrape. Top noodles with sauce and goat cheese.

Nutrition Information

Per Serving:  Calories: 177; Total Fat: 8g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 0g; Cholesterol: 13mg; Sodium: 690mg; Potassium: 568 mg; Carbohydrate: 19g; Fiber: 4g; Sugar: 9g; Protein: 8g

Nutrition Bonus:

Vit A: 17%; Vit C: 17%; Calcium: 15%; Iron: 13%

Nothing Compliments Tomato Sauce Better Than our Daily Turmeric Tonic! Try it for Added Flavor and to Fight Inflammation!

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Lillian Zhao Administrator
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
These powerful experiences, along with the stories I hear daily from Further Food's Health Heroes, inspire me to keep going further.  I am so deeply honored to be spear-heading this important work of using crowd-sourced data to find food-based solutions for a variety of health conditions. I believe in the wisdom of your stories, the strength of our community, and in the power of celebrating food as we get healthy together.
Help us spread the word about what we're doing, because we're just getting started!
 
Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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