{meatless monday} – another spaghetti squash meal

29 Oct

look at that colourful plate!

i heart vegetables.  i especially heart spaghetti squash, it’s seriously one of my favourites!  and it’s hard to get it all year round, but i try anyway.  right now is the best time to buy it – totally in season, and they are HUGE.  i like that there is usually a variety in size with spaghetti squash… i typically buy a smaller one just for myself and my roommate, although it is still very good as leftovers, so make extra if you want!

i also realized, when browsing through previous posts to make sure i wasn’t duplicating this one, that i eat a lot of tomatoes.  i mean, A LOT!  i cook them, which i’ve read is actually better than eating them raw because they are more bioavailable that way. in other words, your body uses the nutrients more effectively because they are cooked… i don’t fully understand it all, but this fact i found online was interesting :

Lycopene, the antioxidant found in tomatoes in large quantities, is located in cell walls. Cooking tomatoes releases lycopene to do its work. A combined analysis of 21 studies published in Cancer Epidemiology Biomarkers and Prevention showed that men who ate the highest amounts of raw tomatoes had an 11% reduction in risk for prostate cancer. Those eating the most cooked tomato products fared even better: their prostate cancer risk was reduced by 19%.

so – hooray for cooked tomatoes!

i started with basic stuff, to clean out the fridge and the countertop..

– 1 small to medium spaghetti squash {about 3-4 pounds}

– 1/2 cup carrots, diced

– 1 small sweet onion, peeled and chopped or diced

– 2 cups tomatoes of choice

begin by heating the oven to 400 degrees.  carefully slice your spaghetti squash in half length-ways and place it flesh-side down on a baking sheet. we’ll let that cook for a while and make our sauce…

begin with your diced onion and saute it on medium heat with a couple spins of EVOO in the pan.  watch for splatter, it’s bound to happen… be careful!  we are going to caramelize the onions a bit…

so they are like this… be careful!  add a little water to the pan if they begin to stick… keep the heat on low to medium, and use a guard if you have one

next, toss in your chopped carrots. add a little water or veggie stock to the pan and let the carrots simmer to absorb the liquid

once the carrots are cooked down a good bit, toss in your tomatoes. i chop some, and i keep some whole.  i just leave the skins on…

let that simmer quite a bit to form a sauce.  add a little water or stock as needed… i also tossed in a few sprigs of oregano from my garden.

throw in some fresh spinach or greens of any kind at the last minute and wilt them down…

add salt and pepper to taste, then check on your spaghetti squash.  when you can stick a fork through the skin, it’s ready to come out of the oven

carefully flip it over and let cool.  then, with a fork, scrape out your yummy “noodle” like squash

serve it on a bed of greens and then pour a generous amount of your sauce. top with oodles of fresh-grated parmesan and devour it all!

14 Responses to “{meatless monday} – another spaghetti squash meal”

  1. omrevolution October 29, 2012 at 10:08 am #

    Gorgeous photos, really enjoying your blog! And this dish looks divine.


    • cooking with audrey October 29, 2012 at 10:10 am #

      thanks a ton! this is one of my favourite meals to make, i love it so much! looking forward to following your blog, as well. thank you for the kind comment!!


  2. Conor Bofin October 29, 2012 at 10:52 am #

    Lovely looking dish. Very inventive indeed.


  3. anthony0358 October 29, 2012 at 11:02 am #

    I would rather be hanging out with Audrey and rather than Sandy


  4. Green Door Hospitality October 29, 2012 at 11:12 am #

    This looks great!! 🙂



  5. amandagay October 29, 2012 at 12:17 pm #

    Oooooh, I love this! I’ve never cooked with spaghetti squash. I heart new veggies 😉


    • cooking with audrey November 9, 2012 at 9:22 am #

      no?!? you so need to try! they are in season right now and it’s a super easy pasta substitute with a healthy kick! i also plan to try to use it in a vegan noodle soup 🙂 thanks for stopping by and commenting!


      • amandagay November 9, 2012 at 1:02 pm #

        My pleasure! I tried and it was great. My three-year-old loved it too. thanks! 🙂


      • cooking with audrey November 12, 2012 at 11:02 am #

        woohoo, that’s awesome!!! 😀


  6. erika October 30, 2012 at 1:52 pm #

    I LOVE spaghetti squash. This looks like a fabulous, super healthy meal! I love your step by step photos 🙂


    • cooking with audrey November 9, 2012 at 9:23 am #

      thank you so much, erika! what do you like to do with your spaghetti squash?! it’s definitely a favourite of mine as well!


      • erika November 9, 2012 at 9:36 am #

        Once I bake it and scoop out the squash, I love eating it with just a sprinkle of parmesan. Sometimes I’ll add chopped tomatoes…and I’ve tried adding salsa, black beans and corn for a southwestern twist. My fav is plain parmesan though, which is weird considering I don’t even like plain pasta with parmesan! I’ll have to try this the next time I buy a squash though! 🙂


      • cooking with audrey November 9, 2012 at 9:46 am #

        yum, parmesan sounds perfect, i’ll have to try that. do you add butter or oil?! i feel like there are so many options i just don’t know about when it comes to spaghetti squash. so good for you!! thanks for stopping by!!


  7. erika November 9, 2012 at 9:51 am #

    Hmm I can’t reply to your last comment, but no–I don’t add butter or oil! I thought I would have to sautee it in a little fat and melt the cheese a little, but I find that the squash is so sweet and fresh (and full of water) so I either eat it raw (just baked, I mean) with cheese, or I’ll heat it with just parmesan for a few minutes over medium heat. So healthy and yum!!


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