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New Series Kickoff: Spotlight on Fall Produce!

Posted Sep 26 2011 5:22am

Morning Friends!

How was your weekend? Are you feeling rested and rejuvenated on this lovely Monday? Please say yes – positive thoughts make Mondays so much more bearable!! My weekend consisted of a spin class, a fun lunch date, some highly successful recipe trials in the kitchen (which you’ll see soon!) and lots of relaxing. ‘Twas lovely!

You may remember back in the spring that I did a 9-part series called Spotlight on Spring Produce, all of which can now be found on my Top Posts page in their own section. Since it’s officially fall now and I am a produce-a-holic, I’ve decided to carry on with another series, oh-so-appropriately named…..

Oh yes! Even though I am not a fan of fall weather, fall foods have got to be one of my favourite things about the season. My hands are already beginning to turn a brighter shade of orange than usual thanks to the carrots, squash, pumpkin and sweet potatoes, and it’s not even October yet! I don’t mind though, because fall produce is packed with nutrition and vitamins that our bodies need. Today I’m kicking off the series with one of many varieties of squash…

Spaghetti squash!

A few things about this marvelous specimen:

  • Look for ones with yellow skin and no soft spots or blemishes.
  • They can be baked in several ways – boiled, baked, microwaved, etc.
  • Spaghetti squash is fat free
  • It works as a good substitute for noodles because it takes on the flavours it’s paired with
  • A 1/2 cup serving contains only 25 calories, but is packed with vitamins A, C, potassium, and fiber to keep you feeling full

I usually bake my spaghetti squash in the oven, but if you’re pressed for time, you can microwave it and this seems to loosen up the fibers much faster. All you need to do is cut the squash lengthwise, gut it, (you can roast the seeds just like pumpkin seeds if you want to) and cook using whatever method you prefer.

So when it’s finished, what do you do with it? Well, you could use it like regular spaghetti noodles, you could put it in a casserole, or you could make a simple yet delicious and healthy side dish like this one:

Baked Spaghetti Squash with Herbs and Roasted Garlic


  • 1 medium-sized spaghetti squash
  • sea salt and black pepper, to season
  • 3 cloves roasted garlic (Instructions for this can be found here , or, if you don’t have roasted garlic, you could mince some fresh cloves and sautee them for a few minutes in a frying pan)
  • 1 tsp each dried parsley and oregano
  • ¼ tsp dried sage
  • ½ medium red ripe tomato
  • 1 tsp low sodium soy sauce

Preheat oven to 400F. Slice squash lengthwise and scoop out the seeds, then place each half skin side down on a baking sheet. Mist with a bit of olive oil (optional) and sprinkle with sea salt and black pepper.

Bake for 45-60 minutes, or until flesh is soft and can be easily scooped out.

If you are using roasted garlic cloves, mince them finely so that they ‘melt’ when mixed into the squash. If you’re using minced raw garlic, sautee it in a frying pan first, then add to the squash. Place all squash flesh into a bowl and add the herbs, tomato pieces, and soy sauce. Season to taste with sea salt and black pepper. Serve hot.

This can be served on its own as a side dish, or you could mix in a lean protein source such as chicken, tuna, or chickpeas to make it a meal. You could also eat it straight out of its container in the fridge… not that I’ve done it or anything. ;)

So tell me:

  • What’s your favourite way to enjoy spaghetti squash?
  • What is one thing you look forward to most during the autumn months?

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