This week’s wellness feature includes a gluten-free and dairy-free recipe you don’t want to miss!
“Eat food. Not too much. Mostly plants.”
– Michael Pollan
In the season of excess, it can feel exhausting to restrict yourself.
Instead of focusing on what to avoid at the holiday parties, we’re doing a series of healthy dishes to *include* in your menu this month. Specifically items you can make in advance for the week.
Starting with the perfect, nutrient-rich pasta swap – spaghetti squash!
Depending on the size of your spaghetti squash, this recipe can make 2-4 servings.
- 1 spaghetti squash
- olive oil
- butter of your choice (this vegan one is tasty!)
- 1 medium chopped tomato (per person)
- 1 chopped garlic clove (per person)
- 1 TBSP of sunflower seeds (per person)
- spices (cayenne pepper, garlic powder)
- Depending on the size of your spaghetti squash, cut it in half or quarters.
- Scoop out and discard the seeds.
- Place the squash on a baking tray.
- Squeeze lemon over the squash. Add a small amount of olive oil, cayenne pepper, and garlic.
- Bake at 375°F for approx. 45 minutes.
- Remove and allow it to cool for about 5 minutes.
- Scrape the “spaghetti” from the squash and place in a bowl.
- Flavor with another squeeze of lemon (and a dollop of butter or olive oil)
- Add the chopped garlic and fresh tomato. Bake for another 5 minutes (or place in the microwave for 30 seconds).
- Remove from the oven and add another sprinkle of cayenne pepper and powdered garlic to taste.
- When you are ready to eat, top with sunflower seeds for a slight nutty crunch.
The Download on Spaghetti Squash:
- Contains Vitamin A (supports eye and skin health) and Vitamin C (helps heal wounds, keeps teeth and gums healthy).
- Good source of Vitamin B6, Pantothenic Acid, Potassium and Manganese
- Only 42 calories and 10 carbs in 1 cup
- Good source of dietary fiber
After you cook it, the spaghetti squash will last in the fridge for about a week.
When you want something warm, comforting, and flavorful – this is the go-to dish.
Whip up a batch on Sunday and have it on hand for your busy week.
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