Living Well

RECIPE: Oh my gosh, it's squash!

Devin Brittain, Registered Dietitian
RECIPE: Oh my gosh, it's squash!

What's so great about spaghetti squash?

It's gluten-free, low carb, and has no added sugar! It's packed with nutrients like vitamin A, vitamin C, potassium, calcium, and fiber that provide diverse health benefits.

  • Vitamin A helps with vision and eye health
  • Vitamin C helps boost the immune system
  • Potassium keeps the muscles functioning properly
  • Calcium helps to build and maintain strong bones
  • Fiber keeps you feeling fuller for longer

So how do you prepare it?

You'll need:
1 spaghetti squash
1 Tbsp. olive oil
1/4 tsp. of salt to taste

Squash is usually very fibrous before cooked, so make sure to use a sharp knife when cutting the spaghetti squash lengthwise. Use a spoon to scoop out the seeds before placing it in the oven.

How to cook in the oven:
Heat the oven to 400 degrees Fahrenheit. Drizzle the two halves of spaghetti squash with olive oil then sprinkle them with salt. Place squash cut-side down on the baking sheet and cook for 35 minutes until tender. Use a fork to scrape out the spaghetti-like threads.

How to microwave:
After cutting it in half lengthwise, set the squash flesh-side-down in a baking dish and add about 1/2 inch of water to the dish. Microwave the squash, uncovered and on high for 10 - 15 minutes (sometimes longer depending on your microwave) until the squash deepens a bit in color and a small knife can slide easily into the flesh. Let it cool enough to handle and run the tines of a fork through the squash to unearth the spaghetti-like threads.

How to serve:
Top spaghetti squash with your favorite sauce or vegetables. Cook protein with olive oil and lemon juice and add your favorite vegetables and spices! If you need sauce ideas, try this lemon garlic cream sauce or Pomodoro sauce.

Lemon Garlic Cream Sauce

Ingredients
1/4 cup butter
1 small onion, diced
2 garlic cloves, minced
1 tsp. grated lemon peel
1 cup half and half
1/8 tspn. black pepper
4 ounces cream cheese, cubed
2 Tbsp. lemon juice
2 plum tomatoes, chopped
2 tspn. fresh parsley, minced
Grated parmesan cheese (optional)

Directions

  1. In a large skillet, heat butter over medium-high heat.
  2. Add onion and cook for 2 - 3 minutes or until tender.
  3. Add garlic and lemon peel, and cook for 1 minute.
  4. Stir in half and half, salt, and pepper.
  5. Whisk in cream cheese until melted.
  6. Remove from heat and cool slightly.
  7. Stir in lemon juice.
  8. Mix in tomatoes, parsley, and parmesan cheese.

Pomodoro Sauce

Ingredients
2 garlic cloves, minced
1 small onion, diced
2 tsp. olive oil
1 can (28oz) diced plum tomatoes
3 Tbsp. tomato paste
1 tsp. white wine vinegar
1 tsp. dried oregano
1 tsp. dried basil
1/2 tsp. red pepper flakes
Fresh basil

Directions

  1. In a skillet, saute garlic and onion in oil over medium heat.
  2. Add remaining ingredients except for fresh basil and cook, stirring occasionally for 30 minutes. Lower heat if sauce begins to boil.
  3. Serve over pasta and garnish with fresh basil.

About Devin:
Devin Brittain is a Registered Dietitian and Licensed Dietitian Nutritionist in the state of Louisiana. Born and raised in California, Devin obtained her Bachelors of Science in Food and Nutritional Sciences with an emphasis in Dietetics and Food Administration from California State University, Fresno. She then moved to Louisiana and completed her Dietetic Internship at Tulane’s School of Public Health and Tropical Medicine. Devin is currently the Outpatient Dietitian for the Cancer Center at West Jefferson Medical Center where she assists patients and teaches healthy cooking classes. She is serving on the board for the New Orleans Dietetic Association where she strongly advocates for the dietetic profession and the health of her community. In her free time, Devin enjoys attending festivals, reading, developing recipes, dancing, and cheering on the Saints! She is passionate about utilizing her food and nutrition knowledge to benefit others and believes in finding innovative ways to encourage a healthy lifestyle that works for each individual.