By Dr. Roopa Chari, M.D.
Oct 6th, 2013
* Delicious alternative to Pasta *
Ingredients:
• 1 spaghetti squash
• Olive oil
(Optional veggies, garlic, organic cheese, olives & tomato sauce)
1.) Preheat oven to 350-375 degrees Fahrenheit.
2.) Wash the squash with lukewarm water under the tap and rub it clean or use a vegetable brush to scrub it.
3.) Then dry the squash thoroughly so it is not slippery when you cut it!
4.) Next you have 2 options: You can cut the squash in half either lengthwise or in the center either before or after you bake it.
Please see the 2 options below:
Option #1:
Cut spaghetti squash in half with a very strong, sturdy & sharp knife, scoop out the insides of the squash (seeds) with a spoon and throw away the insides of the squash.
Problem: Hard to cut the squash since it takes lot of strength to cut it and you need to be careful to not hurt yourself
Benefits: Easy to remove the seeds inside the squash & takes less time to bake it if you cut it in half first before baking (35-45 minutes versus 60 minutes)
Option #2:
Bake the spaghetti squash first without cutting it for 60 minutes. Then cut it after it is baked (however it will be hot).
Problem: Squash is hot when you are cutting it in half & takes more time to remove the seeds inside the squash & takes more time to bake it (60 minutes versus 35-45 minutes).
Benefits: Easier to cut the squash after baking it
** If you decide on baking the spaghetti squash whole rather than cutting it, be sure to poke the squash with a knife all over the squash at least 10 times. This will release the steam that can build up on the inside and prevents the squash from exploding in the oven!
If you decide to go with Option #1: (which is to cut the squash in half first before baking it) here is the rest of the recipe below:
5. Cut the squash in half, place both halves of the squash onto a baking sheet or cooking dish that is oven safe.
Cut spaghetti squash in half with a very strong, sturdy & sharp knife, scoop out the insides of the squash (seeds) with a spoon and throw away the insides of the squash.
Option #1:
6. Brush or drizzle olive oil throughout the inside of the squash.
7.Place onto the upper middle rack of the oven for about 35-45 minutes.
8. You can test to see if it the squash is done by poking the squash with a sharp knife. You know it is done if the knife slides in & out easily.
9. Remove squash from the oven, and keep it aside in a cool place for at least 15-20 minutes
10. Use a fork to scoop and separate squash strands. It’s a good idea to strain your freshly scooped squash strands so that it doesn’t dilute your dish.
11. It is delicious to then separately sauté veggies and garlic in olive oil and add it to the squash strands. You can also add fresh mozzarella or feta cheese (organic sources of cheese) & olives to this dish.
12. Keep in mind that if you add tomato sauce (which is what we do) DON’T add it immediately to the squash. Otherwise it makes the squash mushy. Its best to keep the sauce on the side, in a separate dish.
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About Dr. Roopa Chari, M.D.: "Dr. Roopa Chari is a medical doctor in Internal Medicine and her brother Deepak Chari is an Engineer and Certified Biofeedback Specialist at The Chari Center of Health, an advanced integrative medical center in Encinitas, CA. * Sign up for a FREE 15 minute holistic medical consult with Dr. Chari and/or a FREE 30 minute Stress & Anxiety Relief session with Advanced Voice Biofeedback with Deepak Chari here or call (760) 230-2711."