Spaghetti Squash Recipe

By: Michael Lam, MD, MPH; Justin Lam, ABAAHP, FMNM


Spaghetti squash is loaded with fiberSpaghetti squash is an amazing food. It is loaded with fiber and other great nutrients, and makes a great replacement for gluten-based pasta. Adding this plant to your diet can really improve your health and help you to battle the negative impacts of Adrenal Fatigue Syndrome (AFS). That is not all, however; this recipe is also loaded with other healthy whole foods, probiotics and prebiotics as well. You won’t want to miss out on this recipe.

Healthy Immune System Foods

Science has recently been coming to realize just how important gut health can be. That is not to say that it has not always been important, but modern diets have effectively wrecked our guts. This can make the importance of gut health more apparent. Not only is the gut known as the second brain, but it also impacts our brain and thoughts. It also has a large impact on the immune system, as well. If you are dealing with AFS, you know the importance of a healthy immune system.

Your gastrointestinal system has more bacteria than your body has cells. Now that is wild! These bacteria, known as probiotics, need prebiotics in order to thrive. This amazing recipe is loaded with prebiotic foods, and also includes some of those healthy probiotics in the form of yogurt. The ingredients in this recipe combine to improve your digestion and get that immune system going. This makes you better prepared to take on AFS and improve the health of your NeuroEndoMetabolic (NEM) Stress Response.

The Focus of This Recipe

Eating a healthy amount of whole foods like spaghetti squash is a great way to improve your diet without stressing too much. It is even more important that you maintain a healthy diet if you are afflicted with AFS, or just want to support your NEM network. Eating whole foods is one of the best ways to get all of the nutrients you need and support your body’s sensitive circuits.

Furthermore, increasing your intake of pro- and prebiotic foods can aid in digestion, which has a cascade of benefits. When your digestion is working well, your body feels it all over. This is great for reducing stress. Which means your body is less likely to pump out stress hormones, like cortisol and adrenaline, unnecessarily. Increasing whole foods consumption can be necessary if you are looking to overcome AFS.

Increasing your nutrient intake by choosing whole foods over processed foods is a very simple way to improve your health. If you want to go all the way into a whole foods based diet, there are a few worth looking into. Diets like the Mediterranean, paleo, or vegan can be great ways to increase your whole foods intake.

Benefits of Spaghetti Squash

This squash is often overlooked, but it is actually loaded with nutritional and health values.

Low in calories

Spaghetti squash is low in caloriesOne cup of this squash has only 42 calories! Compared to pasta with over 200 calories, that is a massive difference. One cup also has nine percent of your daily fiber needs, which makes it great for regulating digestion. This plant is loaded with vitamins A and C, calcium, and potassium. Furthermore, squash is very filling, which can help prevent overeating. With only ¼ the carbs that pasta has, this squash is an amazing weight loss aid.

Loads of Antioxidants

Spaghetti squash has a much better nutritional value than pasta, as well. With vitamins A and C, this squash serves as an excellent source of antioxidants, ready to prevent free radical damage occurring from oxidative stress. This aids the NEM Stress Response on a cellular level, making your body’s job in battling disease a bit easier.

Eye Health

There are other antioxidants in this great squash too. For example, beta-carotene, zeaxanthin, and lutein. Each of these is linked to healthy vision and better eye health.

Promotes Cardiovascular Health

Loads of potassium in spaghetti squash make it ideal for people with higher blood pressure. If you consume enough over time, it may even reduce blood pressure.

It gets better. The folate contained in this squash can strengthen the walls of blood vessels and enhance circulation, relieving the cardionomic circuit of the NEM and helping the body calm down.

Anti-inflammatory

This squash is high in omega-3 and omega-6. These oils not only help prevent heart disease, they also alleviate inflammation and can also relieve arthritis pain and even prevent some types of cancer. Omega-6 fatty acids are ideal for promoting brain functions and are necessary for other functions in the body in general. This is great for the inflammation circuit of the NEM.

The Ultimate Stuffed Spaghetti Squash is an awesome meat-free dish. It contains great whole foods like mushrooms, cauliflower, and, of course, spaghetti squash. It is a creamy dish, loaded with cheese, and even has some probiotics in the form of yogurt. Try this dish the next time you are having guests, or just want a special night at home.

The Ultimate Stuffed Spaghetti Squash

Prep time: 10 mins
Cook time: 50 mins
Total time: 1 hour

Serves: 2-4

Ingredients:

  • 1 spaghetti squash
  • ? cup breadcrumbs
  • 8-10 ounces cremini mushrooms
  • One artichoke, diced
  • 1 cup cauliflower, diced
  • 1 cup edamame
  • ? cup plain yogurt
  • 3 tbsp cream cheese
  • ¼ cup your favorite cheese
  • 2 tbsp butter
  • 1-2 tbsp olive or grapeseed oil

Spices:

  • ½ tsp paprika
  • ½ tsp garlic powder
  • 2 cloves garlic, minced
  • 1 tbsp Italian seasoning
  • ½ tsp chili powder (to taste)
  • parsley (to taste)
  • salt and pepper (to taste)

Instructions:

Stuffed spaghetti squash

  • Preheat the oven to 400 degrees
  • Carefully cut the squash in half the long way.
  • Use a spoon to scoop out seeds. You can toast these later if you wish.
  • Spread the olive oil evenly over the inside of the squash. Sprinkle some salt and pepper to taste.
  • Place the squash upside down on a baking sheet, and bake for 40-45 minutes.
  • Over medium-high heat place a skillet on the burner, and add butter.
  • Add the artichokes, edamame, cauliflower and mushrooms to skillet. Stir continuously for 2-3 minutes.
  • Next it’s time to add some spices! Add the cheese, yogurt, shredded and cream cheese, garlic, and seasonings.
  • Saute until mushrooms are soft and the sauce begins to boil. Turn off the burner and let it cool while the squash finishes.
  • When the squash is ready, gently scoop the insides of the squash into a large bowl and stir in the saute mix. Be careful not to tear the skin of the squash, as you will be using it as a bowl.
  • Add the mixture back into the squash shells, and sprinkle breadcrumbs on top. Place back in the oven for another 5-10 minutes, or until the breadcrumbs turn golden brown.
  • Enjoy!

Recipe Wrap-Up

This recipe is a bit more time consuming than most, but the results are worth it. This dish is full of creamy goodness that is full of flavor. This is one of my favorite recipes because it is simple, but also makes a great dish to bring to any events. Spaghetti squash can often seem like a difficult ingredient to work with, but this recipe really makes it easy to enjoy. It takes a bit of preparation, but as long as you are careful to cut the squash correctly, it is pretty straightforward.

 
© Copyright 2018 Michael Lam, M.D. All Rights Reserved.


Dr. Lam’s Key Question

Spaghetti squash can really seem like an intimidating food to make. However this recipe is too fun and easy to ignore. You really won’t want to miss this awesome whole foods recipe. Try this dish out at your next event, it won’t let you down.


Spaghetti squash