Spaghetti Squash Boats

This recipe is really festive and fun. I'm not a big believer in “healthy replacements,” so the spaghetti squash isn’t meant to replace pasta. I choose squash because it’s incredibly sweet and flavorful in the fall, and the savory umami sauce complements it perfectly. You don’t have to serve this in the squash itself, but it is simply more fun that way! Nature’s bowl!

~ Camilla

Harlan’s Food For Thought

Macronutrients content for the entire meal:

Calories: 2500
Protein: 142g
Carbohydrate: 138g
Fat: 177g

This estimate reflects using 90/10 ground beef and Trader Joe’s Autumnal Harvest Creamy Pasta Sauce. Exact macros and calories will vary based on portion size.

This is not necessarily a low-calorie meal, but it’s full of vitamins, minerals, essential amino acids, essential fats, and complex carbs. It’s nutrient-dense and ideal for replenishing glycogen stores, supporting muscle growth, and facilitating hormone production, all while using nourishing, whole foods.

Spaghetti squash not only has a spaghetti-like texture but also many benefits:

• High in fiber, potassium, and folic acid.

• Fiber in the squash helps feed beneficial bacteria in your gut microbiome, which is linked to a decreased risk of disease, reduced inflammation, and stronger immune function. It also slows post-meal insulin response, helping to prevent large swings in blood sugar and insulin levels.

• Potassium is an essential electrolyte for nerve conduction and muscle contraction. It plays a key role in heart function, supporting a healthy heart rate and rhythm.

• Folic acid is essential for RNA and DNA production, as well as for manufacturing red blood cells and various proteins. Deficiency in folic acid can lead to anemia, fatigue, weakness, and a range of neurological issues.
  
  ~ Harlan Wolff, Registered Nurse and Clinical Educator

Spaghetti Squash Boats

Serves: 4-5

Prep Time: 25 minutes

Cook Time: 35-45 minutes

Total Time: 1 hour

Ingredients:

1 large or 2 small spaghetti squash (I like to use the smaller ones because half of a small squash tends to be the perfect serving size)

4 tbsp extra virgin olive oil, divided

Salt and pepper, to taste

1 yellow onion, diced

3 cloves garlic, minced

1 jar tomato sauce (25 oz) (I used Trader Joe's Autumnal Harvest Creamy Pasta Sauce with pumpkin and butternut squash and it was delicious)

1 lb ground beef

8 oz fresh mozzarella, sliced

Preheat the Oven: Preheat your oven to 375°F.

Prepare the Squash:

Cut the squash in half lengthwise.

Remove seeds.

Massage about 1/2 tbsp of olive oil onto each half.

Season with salt and pepper.

Place the squash halves facedown on a lined baking sheet.

Bake for 35-45 minutes, depending on the size of your squash. You’ll know it's ready when the flesh is easily pierced through with a fork.

Make the Filling:

While the squash is cooking, prepare the filling:

Heat 2 tbsp olive oil in a large pan over medium-high heat.

Add the diced onion and sauté for 5-6 minutes, until translucent and fragrant.

Add the minced garlic, season with salt, and sauté for another 2 minutes.

Add the ground beef, breaking it apart as it cooks, and season again.

Cook for about 5 minutes, until the beef is browned.

Stir in the tomato sauce.

Reduce heat to low and let simmer for 5-10 minutes (I let mine simmer for about 10 minutes while I waited for my squash to be done because the sauce was a little thin).

Prepare the Squash Boats:

Once the squash is done cooking, flip the halves over to cool faster.

After they've cooled slightly, use a fork to scrape and fluff some of the strands from the sides of the squash.

Assemble and Broil:

Spoon the beef and sauce mixture into the squash boats.

Top with the sliced mozzarella.

Return to the oven and broil for 3-5 minutes, or until the cheese is melted, bubbling, and golden brown.

Serve the squash boats hot, straight from the shell. Enjoy!