Roasted Garlic Spaghetti Squash with Sage and Mushroom

Yes, I could eat this every night! Loaded with fiber, anti-oxidants, beta-carotene, calcium, magnesium, Vitamin  C, spaghetti squash is  a great alternative to pasta or heavy carbohydrate foods.  Consuming fiber on a regular basis helps reduce the risk of cardiovascular disease and lowering cholesterol.

Spaghetti squash is easy to make and low in calories.  Add spices, herbs, some vegetables and you’re all set with a great meal on its own, or as a side dish with added protein. And on the health note, spaghetti squash fits in very well with a low-carb or diabetes meal plan. So knock yourself out!


Dr. Olena Gill is a Licensed Naturopathic Physician and Registered Acupuncturist (2003). She practices acupuncture and TCM at Indigo Integrative Health/The Mind-Body Connection Centre in Parksville and Squamish, BC.

Disclaimer: No information given here or in any post or page on this site should be construed as medical advice. Always consult your Naturopathic Physician to receive professional evaluation and treatment.

Copyright 2017 Dr. Olena Gill, R.Ac., ND – Indigo Integrative Health. When sharing any post or page from this site, please ensure to share in their entirety with links back to this site. Thank you.

Nutrition Facts
Roasted Garlic Spaghetti Squash with Sage and Mushroom
Amount Per Serving
Calories 141 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 4g
Monounsaturated Fat 1g
Sodium 100mg 4%
Potassium 325mg 9%
Total Carbohydrates 18g 6%
Dietary Fiber 4g 16%
Sugars 5g
Protein 3g 6%
Vitamin A 6%
Vitamin C 15%
Calcium 6%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Roasted Spaghetti Squash with Garlic, Sage, Mushroom and Toasted Walnuts
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Cuisine Paleo, Vegetarian
Prep Time 15 minutes
Cook Time 1 hr 15 min.
Servings
people
Ingredients
Cuisine Paleo, Vegetarian
Prep Time 15 minutes
Cook Time 1 hr 15 min.
Servings
people
Ingredients
Add to Meal Plan:
This recipe has been added to your Meal Plan
Instructions
  1. Preheat oven to 400ºC.
  2. Slice spaghetti squash in half and scoop out seeds. Place in shallow baking dish right side up. Sprinkle with 1 tsp olive oil, black pepper, sea salt, and rosemary. Once spices and oil have been added, turn squash halves face down. Cover with foil and bake in oven for approximately 45-55 min.
  3. Once spaghetti squash is baked through, remove from oven, and scoop out insides.
  4. Place 1 tsp olive oil in pan - cast iron is a good option - along with minced garlic, diced onion, springs of rosemary and sage. Saute on medium heat for approximately 3-5 minutes.
  5. Add diced mushrooms to the sauted onion, garlic and herbs. Cook for a further 5 minutes. Add spaghetti squash and continue to heat through for additional 5 minutes. Spice with more black pepper and salt if you wish at this point.
  6. In a separate pan, toast walnuts over low heat for approximately 2-3 minutes. Note: nuts burn quickly, so all you need is a few minutes of cook time with constant stirring. Add to spaghetti squash mix once complete.
  7. Serve spaghetti squash as a solo dish or a side dish with added chicken, fish or additional vegetables. Note: photograph has added turkey meatballs included.
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