Herbal Hygienist

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Spaghetti Squash Marinara

Dabney Vaccaro

It was years into adulthood before I tried spaghetti squash. My hesitation was due to a lack of knowledge about this amazing vegetable, in particular, feeling of intimidation of what to do with it. With only 7 grams of carbohydrate per cup, it’s a clear better choice over pasta when those comfort food cravings knock, Plus it’s loaded with vitamins and minerals. Notice I used shiitake mushrooms in this recipe. Any mushroom would do, if you choose to use them, however, shiitake has been used in medicinal practices for centuries. Known to help fight cardiovascular disease, cancer, and boost the immune system, why not make the most of them? We are entering the cold and flu season, so it’s especially important to boost that immune system. I invite you to read more about this medicinal mushroom. Enjoy this dish on a week night as it’s prepared in under an hour and makes great left overs for lunch the next day.

Spaghetti Squash Marinara

Ingredients:

  • 1 spaghetti squash

  • ½ tsp sea salt

  • 1 large onion diced

  • 1 bell pepper, any color, largely diced

  • 1 large zucchini, largely diced

  • 1 cup shitake mushrooms, chopped

  • 2 cups marinara sauce

  • Parmesan cheese, optional

Directions:

  1. Heat oven to 400 degrees. Cut squash in half lengthwise.  Clean out seeds and place on a baking sheet face down.  Using a fork, prick several holes through the skin.  

  2. Place in the oven for approximately 40 minutes or until squash is tender.

  3. Place marinara sauce in a sauce pan.  Heat and then keep warm.

  4. While squash is baking, warm a ¼ cup water in a skillet.

  5. Add onion and steam until tender.  Add the remaining ingredients except marinara sauce.

  6. Simmer on low until vegetables are tender, yet have a slight crunch, keep warm.

  7. Remove squash from the oven and allow to sit for a few moments to cool.  Using a fork, begin scooping out the insides into a large bowl.  It should come out easily and resemble spaghetti noodles.

  8. To assemble: In serving bowls, place desired amount of squash on the bottom, then add the vegetable mixture, top with warmed marinara sauce and parmesan cheese, if desired.

  9. Serve.