Spaghetti Squash

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There are many varieties of squash available at the grocery store and farm stands. Spaghetti squash, also know as calabash squash or vegetable spaghetti, is really quite unique because when cooked looks like thin translucent strands of thin spaghetti. It has a mild, delicate flavor somewhat like that of yellow summer squash and watery texture.

Spaghetti squash has a rounded shape and can vary in weight and size. The ones I bought weighed almost four pounds and were about 9 inches long.

When you buy spaghetti squash, it should have a nice lemon yellow color. If it is green it means that it is under ripe.

Washing and Cleaning Spaghetti Squash

Begin by washing the squash with a vegetable brush under running water.

Dry it well so that it does not slip when you are cutting into the squash.

To cut spaghetti squash you need a big, heavy kitchen knife. Cut the squash in half, lengthwise.

Cutting the squash is the most difficult part of preparing the squash! It is like making that first cut into a melon, which can be tricky if you are not using a knife that can handle the task.

Once open, you can see there are seeds and stringy bits that need to get removed. (Just like with butternut squash or pumpkins.)

Using a spoon, scrape away the seeds and stringy bits….

…until the inside is clean.

Cooking Spaghetti Squash

I’m going to show you how to roast spaghetti squash in the oven and also how to cook it in the microwave. Normally these two cooking methods provide very different results. Roasting vegetables often makes them crispy and brings out their natural sweetness. Surprisingly enough, there is virtually no difference in the taste or texture when spaghetti squash is cooked in the oven vs. the microwave!

Oven Method:

Preheat the oven to 400º F ( = 200º C = gas mark 6-moderately hot.)

Drizzle a small amount of olive oil on cut side of the squash and rub it around with your fingers.

Sprinkle on some salt and pepper.

Place the squash, cut side down in an oven-proof dish.

Depending on the size of your squash, it will take approximately 35-45 minutes to get tender.

Microwave Method:

Place the squash in a microwave-safe dish…

…cut side down.

Cover the dish with plastic wrap…

…being sure to leave a steam vent.

Cook the squash on high for approximately 7-10 minutes - depending on the size of your squash and how powerful your microwave is. If you do not have an automatic turntable in your microwave, give the dish a turn every 3 minutes to ensure even cooking.

Remove the plastic wrap with a pair of tongs and be very careful of the built up steam.

Note: I do not recommend cooking the squash WHOLE in the microwave. Some recipes have you pierce the whole squash about 20 or 30 times with a knife (so the squash does not explode in the microwave). Then stick it in the microwave whole. It is very difficult to cut and remove the seeds and stringy bits from a steaming hot squash.

How to Make the Squash Look Like Spaghetti

Once you have removed the squash from the oven or microwave, check to see if it is cooked by sticking a knife into it. The knife should slide in easily.

If you have over cooked the squash it will taste fine but the texture will be creamy and you will not be able to make the spaghetti like strands.

Flip the squash over with a spatula so that the cut side is facing up. (Be careful as it will be very hot!)

The above photo is of the oven roasted squash

Using a dinner fork, scrape the flesh of the squash….

…moving gently around the shell….

…fluffing up the strands of squash.

Turning the squash into spaghetti strands takes about 10 seconds!

You can then serve the squash as is or remove it to a serving plate. It will be very hot so hold the squash in a dish cloth so you don’t burn your hand.

The above photo is of the microwave cooked squash

Decision time! What do I now do with this squash?

You can eat it as is or dress it up with your favorite spaghetti sauce.

I like to add some freshly grated Parmesan cheese, a drizzle of basil infused olive oil, and some salt and pepper!

Enjoy!

P.S. Just for the heck of it, I tried freezing the leftover spaghetti squash. WRONG! It turned into spaghetti squash mush. It tasted fine but the spaghetti texture did not hold up at all!

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Spaghetti Squash > Start Cooking

Chicken Wrap

Ingredients: 100 gram Organic Chicken Breast Dash of salt, pepper and garlic powder 1/2 cup onion 1/2 cup diced tomato 2 tablespoons chopped cilantro 1 head lettuce Preparation: Season chicken breast with salt, pepper and garlic powder on Gorge Foreman grill. Once done (3 to 4 minutes) cut into strips or shred. Saute onions in a separate pan using small dab of organic coconut oil. Clean lettuce and pat dry. Place chicken breast on lettuce, add onions and tomatoes and wrap. You can add additional shredded lettuce

Baked Vidalia Onion

"Baked Vidalia Onion"

1 Vidalia Onion (med. sized)
Sea Salt
Pepper
Remove the outer layers and roots from onion. Wrap in foil. Bake in Preheated oven at 350 degrees for at least one hour. Remove from foil and season with salt and pepper to taste.
servings=1 vegetable

Roasted Kale Chips with Sea Salt and Vinegar

(Makes 2-3 servings of kale chips, recipe adapted by Kalyn with inspiration from many other bloggers who also made kale chips.) one small bunch of kale, about 6 oz. 1 T extra-virgin olive oil 1 T vinegar (I used Spanish sherry vinegar, but any vinegar you like the flavor of will work) sea salt to taste Preheat oven to 300F/150C. Cut away inner ribs from each kale leaf and discard, then tear the kale leaves into same-size pieces. (I made my pieces about the size of a small potato chip.) Wash torn kale pieces and spin dry in a salad spinner or dry with paper towels until they're very dry. Put kale pieces into a large Ziploc bag (or use a bowl if you don't mind getting your hands oily.) Add half of the 1 T of olive oil, seal bag, and squeeze the bag so the oil gets distributed evenly on the kale pieces. Add the other half tablespoon of oil and squeeze the bag more, until all kale pieces are evenly coated with oil and slightly "massaged." Open the Ziploc bag and sprinkle the 1 T sherry vinegar over the kale leaves, then seal bag and shake to spread the vinegar out over all the leaves. Arrange kale leaves in a single layer on a baking sheet, then roast until they are mostly crisp, about 35 minutes. I checked every 10 minutes or so and turned some pieces over. I also found I didn't mind if there were a few softer parts on some of the kale leaves, I liked the combination of crisp and softer parts. When chips are done to your liking, sprinkle with a generous amount of sea salt and eat immediately.

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Hcg chicken soup is all about low fat healthy food. This is a unique combination of chicken and vegetables that is good for you, especially during weight loss Maintenance and Stabilization phases. Though it will take little time to prepare but this simple recipe is just mouth watering and a great energy booster.

Ingredients :

• 2 cups chopped chicken breast
• 2 tbsp minced garlic
• 1 chopped celery
• 1 cup chopped onions
• 3 cups cabbages
• ½ tbsp salt
• ½ tbsp rosemary extracts
• ½ tbsp cumin
• ½ tbsp basil
• ½ tbsp parsley

Preparation:

• Take a big bowl and add all ingredients in to it.
• Check whether you sprinkled all spices you have into the bowl.
• Now toss them well and pour the raw ingredients in a heavy duty crock pot.
• Set a middle high flame and boil the chicken and cabbage ingredients for an hour or so.
• Turn off the heat when you finally smelled the nice aroma from the crock pot.
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Chili

100 grams lean ground beef (less than 7% fat)
1 cup chopped tomatoes
1⁄2 cup water
2 tablespoons minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
1⁄4 teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste

Directions
Brown ground beef in small frying pan, add onions and garlic. Stir in tomatoes
and water. Add spices and simmer slowly until liquid is reduced. The longer it
cooks the more tender and flavorful. Add a little water as needed to prevent
burning. Serve with chopped green onion or tomato garnish and salt and pepper
to taste.
Makes 1 serving (1 protein, 1 vegetable or fruit) Phase 3 modifications: Top
with cheddar cheese and a dollop of sour cream.

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100 grams white fish
1 tablespoon minced onion
2 tablespoons lemon juice
Lemon and orange zest to taste
Lemon and orange slices
Chopped parsley
Salt and pepper to taste
Stevia to taste

Directions
Mix lemon juice with zest and a little stevia. Baste fish with mixture and top
with salt, pepper, and lemon and orange slices. Wrap in aluminum foil and
place on the barbeque or in oven at 350 degrees. Cook fish for 5-10 minutes or
until fish is thoroughly cooked. Serve with lemon and top with parsley.
Makes one serving (1 protein, 1 fruit)