Tag Archives: spaghetti squash primavera

My Nutritarian Diary: Spaghetti Squash Primavera

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Something happened this week along my way to writing this blog post that I have to share with you. I had my annual physical and received some wonderful results in my blood work. As of this week, my total cholesterol was 162 (six years ago, it was 199 with a lot of dietary effort—but still eating chicken, eggs, cheese, and dairy) and my LDL was 107 (down from 146 six years ago).

As a little background, I went to an excellent nutritionist around the time of these higher cholesterol numbers. He helped me lose weight and get my cholesterol numbers in check (but still in a highish range). I learned a lot from him and was inspired to keep learning about nutrition. But over the last several years, my total cholesterol numbers have remained around 200, with and without dietary effort.

Six months ago, I was convinced that going mostly plant-based in my eating habits was the right path for me. And this week’s blood work results prove to me that I was correct. While my health is the main focus of this dietary change, an added bonus was that I have also lost about 10 pounds.

Don’t get me wrong, I still eat an occasional pizza or another indulgent meal or dessert, but those are treats now and not my way of life. I also know I need to add more exercise into my life, as well as lose about 10 or so more pounds. Perfection is not the goal for me, though. Improvement is. And this week’s encouragement did not come from the scale but from the results of my blood work.

We all have different aha moments when it comes to changes we should make in our lives. My hope for you is that with this little insight into my story, you may be inspired to make changes that will make you not only healthier, but feeling better physically, mentally, and emotionally.

This wonderful recipe below is a great start toward that goal!

As shown in this image above, Spaghetti Squash Primavera can be served in a variety of ways.

As shown in this image above, Spaghetti Squash Primavera can be served in a variety of ways.

Spaghetti Squash Primavera
(From Joel Fuhrman’s Eat to Live Cookbook. Alterations I made are in italics below. I also removed the low-salt references that were in the original.)

INGREDIENTS:
• 1 medium spaghetti squash
• 1 ½ carrots, diagonally sliced
• ½ cup diagonally sliced celery
• 3 cloves garlic, minced (I added 1 more)
• 1 ½ cups shredded cabbage
• 1 small zucchini, chopped into small pieces
• 1 ½ cups cooked pinto beans or 1 (15-ounce) can of pinto beans (I used chickpeas)
• 1 ½ cups chopped tomatoes (I used a can of organic diced tomatoes)
• ⅓ cup vegetable broth
• 1 teaspoon dried thyme
• 2 tablespoons chopped fresh parsley (I used a little over 1 teaspoon of dried parsley)
• 1 cup pasta sauce
Salt, to taste
• Nutritarian “Parmesan”

DIRECTIONS:
“Preheat oven to 350 degrees F.

Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender.

Meanwhile, cook carrots and celery in 2 tablespoons of water (or vegetable broth) in a covered pan over medium heat for 5 minutes, stirring occasionally. Add a little more water (or vegetable broth) if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce and ‘Parmesan’. Cover and simmer for 10 minutes or until vegetables are tender.

When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.

Mix the vegetables, beans and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.

Sprinkle with nutritarian ‘Parmesan’ (recipe below)” (Joel Fuhrman).

Fuhrman’s nutritarian “Parmesan” is ½ cup nuts (pine, almonds, or cashews) and ½ cup nutritional yeast ground in a food processor. It stores in an airtight container in refrigerator indefinitely.

MY NOTES:
This meal is so versatile. You can eat it warmed in a bowl by itself. You can lightly heat it and serve it over a bed of lettuce with a ¼ cup of your favorite vegan sausage. Or you can eat it cold. Because the recipe uses squash “noodles” instead of pasta, they never bloat, which means it keeps well in the refrigerator.