By: Jean Johnson for Reflux1The next time someone asks if you need something from the store, instead of a chocolate bar or another processed treat, you might say, “Yeah, nab a spaghetti squash.”
A significant source of calcium, magnesium, and vitamins A, E, and C, spaghetti squash goes a long way toward following trends in medicine that encourage us to truly think in terms of nourishment when it comes to what we put into our bodies.
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Try this low-carb pizza crust:
Make a low-carb pizza crust by whirling half a spaghetti squash in the blender with 2-4 eggs and a pinch of salt. Add enough corn meal and a little oil to make a batter, and spread onto pizza pans to bake at 350°. When almost done top with fixings and cheese, and finish off in the oven.
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Current research credits calcium – in addition to building strong bones and teeth – for reducing the instance of colon cancer as well as toning down blood cholesterol levels that contribute to heart disease and strokes. Calcium has also been singled out as helping ease insomnia, not to mention lowering blood pressure even as it maintains proper nerve and muscle function. Magnesium is an equally body-friendly mineral that when in short supply may result in heart spasms, nervousness, and confusion. Conversely, getting enough magnesium enhances the neuromuscular activity of the heart and helps convert blood sugar into energy.
As far as the yellow orb’s complement of vitamins, expect C to build collagen that helps tissues heal even as it maintains younger looking skin and with its anti-oxidant cousin, vitamin E, retard cellular aging and fend off cancer. Vitamin A rounds out the trio by pitching into the maintenance of smooth, soft skin as well as reducing risks of lung and oral cancers.
Despite its great repertoire of vitamins and minerals plus respectable fiber content, spaghetti squash has yet to make its way into mainstream cuisine. Instead, it’s relegated to the winter squash bin where the strangely shaped, colorful oddities tend to get passed over in favor of a good old bag of potatoes. More, the few times we do try spaghetti squash, we seem to feel bound by its name, and thus dress it with a red marinara sauce.
While ‘spaghy’ – as it’s know around our house – works great as a pasta substitute, we’ve found that the golden yellow fare stands quite ably in its own right. A bit of sautéed garlic, grated parmesan or Romano, and a drizzle of first press extra virgin olive oil is all it takes to get it to the table whether the drink be an Oregon pinot noir or an innocent cup of mint tea. More, the lightly-adorned dish accompanies a variety of stars from garbanzos to halibut steaks to organic lamb chops. A whole wheat walnut sourdough bread, green salad dressed in a deep red elephant plum and thyme vinaigrette rounds out what sounds like a sumptuous feast, but instead is really a quick week-night fix.
How does it all work? Basically with some prep that can happen whenever we’re around the house for an hour or so. I usually do a couple squashes at a time. Crack them open around the middle with a butcher knife and place the cleaved ends down on a jelly roll pan (cookie sheet with enough edge to it to keep the juices from straying). Into a medium oven (350 degrees) they go until the hard shell gives to the touch – 30 to 45 minutes depending on the sizes of the squashes. Once done, cool, remove the seeds, and scoop the squash pulp out into a covered dish for refrigerating. If you’ve cooked up a pot of garbanzos or black beans at the same time, they can go into the fridge as well – the lot of it will be ready and waiting for the finishing touches and variations on the theme as the weekdays play out.
One thing nice about spaghy is that calorie-wise it compares with summer squashes like zucchini and yellow crook necks. Rather than the mushy, higher-carb pulp of pumpkins, acorns and other winter squashes, spaghy strands have a higher water content and thus go lightly to the waistline. That’s the beauty of spaghetti squash. It’s a hard shell variety so it stores well over the winter, but it’s still a bargain when it comes to keeping the calories in line and toning down the carbs.
Interested? If so, there’s no time like autumn to try spaghetti squash. The crop is fresh in from the fields, and just picking up one of the yellow football-shaped gems makes a person feel in the mood for the season. And if all the saucing and baking ahead seems a bit too much, just carve one up in polite pieces, bake in a covered roaster pan and serve with a bit of oil and a sprinkle of sage or oregano. Or go the irresistible sweet route and toss on some raisins and chopped walnuts or toasted pumpkin seeds and dried figs. You’ll likely have the fans coming back for more, and everyone – the cook included – will feel as though they’re taking responsible steps to eat wisely and care for their health. After all, that’s what eating in season is all about.
