Spaghetti squash is totally different from any other squash. Once cooked, the inside of this large yellow veggie contains a stringy flesh that looks and tastes like pasta. What a great way to up your veggie intake.
1 spaghetti squash
5 tbsp. extra virgin olive oil
dash of salt
dash of pepper
5 minced cloves of garlic
1 small diced yellow onion
5 fresh sage leaves
1¼ cup vegetable stock
1 cup canned pumpkin puree
¼ tsp. nutmeg
½ + 1/8 cup canned full-fat coconut milk
½ cup pecans, toasted
1. Preheat oven to 450º F.
2. Wash the outside of the spaghetti squash. Cut in half and brush lightly with olive oil. Sprinkle with salt and pepper.
3. Place the squash face down on a baking sheet and roast for 30–40 minutes or until tender and golden brown.
4. While the squash is roasting, heat the olive oil over medium high heat.
5. Once hot, add the garlic, onion, and sage leaves. Stir frequently to prevent the garlic from burning. Cook until the garlic is golden-brown and the onions are translucent and soft.
6. Add the vegetable stock, pumpkin, nutmeg, and salt and pepper to taste. Stir well and cover on medium/low to allow the sauce to cook down until thickened.
7. Once the spaghetti squash is removed and cooled enough to handle, scoop the insides out with a spoon (or boil your penne at this point).
8. Once the sauce has thickened, remove and discard the sage leaves. Then remove the sauce from the heat and add the coconut milk. Stir well.
9. If you prefer pasta sauce with more texture, go ahead and toss the sauce with the spaghetti “noodles.” You can also puree the sauce for a more alfredo-like texture. Both are delicious. Toss the sauce and pasta with the toasted pecans.
Allie Einarsson is currently a senior at Auburn University majoring in nutrition dietetics. Once graduated, she plans to complete her dietetic internship and become a registered dietitian.