The advantages of a plant-based diet: Spaghetti Squash Spaghetti

By Kay MacInnis

A plant-based diet – one that emphasizes fruits, vegetables, grains, legumes and nuts – is rich in fiber, vitamins and other nutrients. And it’s all the buzz in the nutrition world.

People who follow a plant-based plan generally eat fewer calories, weigh less, and have a lower risk of heart disease. By eating less meat and more grains, beans, fruits and veggies, you will consume less saturated fat and cholesterol, higher amounts of vitamins, minerals and fiber – all things that add up to lots of health benefits.

Research shows that people who eat less meat have a lower obesity rate, lower blood pressure, blood sugar and triglycerides. You might think about making Meatless Mondays a regular part of your routine.  This week’s recipe could help get you started.

Spaghetti Squash Spaghetti

Ingredients:

• 1 (3-lb.) spaghetti squash
• Cooking spray
• 1 tsp. extra-virgin olive oil
• 1 garlic glove, minced
• ½ small onion, chopped
• 1 cup tomatoes, diced, or one 8-oz. can diced tomatoes without added salt
• ¼ tsp. black pepper
• ¼ tsp. dried, salt-free Italian herbs blend
• ¼ tsp. crushed red pepper flakes
• 2 8-oz. cans tomato sauce with no added salt
• ½ cup small “bite-size” fresh mozzarella balls
• ¼ cup fresh basil, chopped, or 1 tsp. dried

Preparation:

• Preheat oven to 300°.
• Cut spaghetti squash in half.
• On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender. Cover with foil to keep tender.
• Heat oil in medium saucepan over medium heat.
• Add garlic and onion and cook until soft, about 5-7 minutes.
• Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes.
• Add tomato sauce and reduce heat to medium-low; simmer for 10 minutes.
• Let squash sit at room temperature until just cool enough to handle. Take fork and scrape flesh from outside working in, creating “spaghetti noodles.”
• Toss with mozzarella balls and fresh basil and serve. (You can omit the mozzarella balls and decrease the fat and sodium even further.)

Nutritional Information (1 ½ cups): Calories, 172; total fat, 6.5 grams; saturated fat, 2.5 grams; cholesterol, 10 mg.; sodium, 64 mg.; total carbohydrates, 27 grams; dietary fiber 6 grams; sugars, 13 grams; protein, 6 grams.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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