When it comes to eating healthily, it may be difficult to locate foods that are available year-round, offer a lot of advantages, few drawbacks, and are versatile. Spaghetti squash, on the other hand, is one of these foods.
While the name spaghetti squash may conjure up images of pasta, be assured that it belongs to the same family as other winter squashes and may be used in a variety of ways. We chatted with registered dietitian Beth Czerwony, RD, to get the inside scoop on this delicious dish.
So, what exactly is spaghetti squash?
The spaghetti squash is a huge, yellow, melon-shaped gourd that, like pumpkins and other squashes, is harvested in early autumn but may be bought in grocery stores at any time of year.
Because the squash's flesh shreds into long strands, it's sometimes used as a healthier alternative to spaghetti - thus the name. These "noodles" may be used in a number of dishes, including pasta.
How long can you keep spaghetti squash in the fridge?
It's difficult to determine whether it's "ripe" or not because of its rough, thick skin, but that's not a problem, according to Czerwony. "You don't have to worry about letting it ripen on the counter if you intend on cooking it right away," she explains. "And since it's a robust winter vegetable, it might potentially survive a few weeks if stored in a cold, dry place before being cooked."
Bruising is the only thing you should be concerned about. "Because the skin is a little thinner than a pumpkin's, any damage might result in soft patches." "You can chop around them for cooking," she explains, "but just be aware that it's possible."
The health benefits of spaghetti squash
The spaghetti squash, like other squash family members, is abundant in vitamins and nutritional value. Czerwony explains, "You're receiving a lot of vitamin C, vitamin B6, betacarotene, and fiber."
It also contains antioxidants, which Czerwony claims are beneficial for a variety of reasons. "We discuss free radicals and the harm they might do to your health as a result of breathing contaminated air. These antioxidants, on the other hand, attack them and break them down," she explains.
Spaghetti squash is very satisfying and low in calories, in addition to these advantages. "A cup is a really nice portion," Czerwony adds, "and it's just around 40 calories." "It's a fantastic way to save calories from your meal without compromising the mouthfeel you like."
Furthermore, since spaghetti squash is rich in fiber and low in carbohydrates, it won't mess with your blood sugar as high-carb meals — especially semolina pasta — may, according to Czerwony.
Are there any drawbacks to spaghetti squash?
The only major disadvantage of the spaghetti squash, according to Czerwony, is if you have an allergy to it. "It's rich in fiber and important vitamins while being low in calories and carbohydrates," she explains, unless you have an allergy. "It's a definite winner."
How to make spaghetti squash and how to cook it?
Now that you know how healthy spaghetti squash is, how do you prepare this large gourd on your counter?
"The most essential thing to remember is that you must completely cook it," adds Czerwony. "Because it's heavy and thick, you'll need to roast or simmer it for a long to get it extremely soft."
You'll need to split the spaghetti squash in half at some point since the edible section is inside the hard skin. Czerwony suggests boiling the squash first since it may be a fight even with a nice, sharp knife.
"You may absolutely attempt to cut it open before cooking it, but it can be difficult to do so since the outer skin is so thick. "You could cut yourself or perhaps carve the squash a little too much," she warns.
Czerwony suggests roasting the squash beforehand to make cutting it easier.
For the ideal spaghetti squash, follow these step-by-step instructions:
- Preheat the oven to 400 degrees Fahrenheit. Roast for 40–50 minutes, or until a knife can easily penetrate it.
- Allow the squash to cool before cutting it in half. Remove the seeds using a spoon.
- Scrape the interior of the squash with a fork after the seeds have been removed. Similar to spaghetti noodles, the meat should shred into long, thin strands. You'll also have plenty of squash to eat.
- Serve with sauce, protein, or anything else you like to eat with spaghetti squash!
"You get a lot out of the squash because the skin is so thin," Czerwony explains. "The seeds are also edible." You may rinse them and then roast them like pumpkin seeds in a variety of ways. There isn't much waste."
Just make sure it's properly cooked this time. "Make sure the meat inside is properly cooked even if you've roasted it whole for a long time," Czerwony advises. "You'll know if it's not because the flesh will be difficult to shred."
Recipes for spaghetti squash
To get you started, here are a few spaghetti squash recipes.
Squash Spaghetti with Tomato Sauce and Cheese
If you've never tried spaghetti squash before, this is a wonderful place to start since it's generally used to substitute noodles. Simply replace your conventional spaghetti with shredded noodles.
Over roasted spaghetti squash, sautéed spinach and tomatoes
This recipe adds some nutritious vegetable flavor to the mix, as well as pine nuts for added crunch, to raise your pasta-replacement game a touch.
Spaghetti Squash with Thai Peanuts
In many various kinds of meals, including this Asian cuisine classic, substituting spaghetti squash for noodles is a terrific alternative.
