If you love pasta but are looking to cut calories or carbs, or you’re just an adventurous eater who loves finding more ways to eat veggies, try spaghetti squash! Spaghetti squash has a mild flavor and a slight crunch, with about a quarter the calories of pasta at just 42 calories per cup. (Compare to whole wheat spaghetti at 174 calories per cup or regular pasta at 197 calories!)
These nutrient-packed yellow squashes are available at most supermarkets year-round and at farmers' markets in the summer. And if you’ve got plenty of garden space, spaghetti squash is easy to grow! Use them with your favorite sauce, in salads or as a side dish. In general, a three pound squash will serve about four people.
At first glance, you may think that preparing spaghetti squash entails some complicated procedure to produce the spaghetti like strands that make this vegetable such a great pasta replacement. But don’t worry, preparation couldn’t be easier! When baked or microwaved, the squash automatically separates into thin strands that you simply scoop out onto your plate or into a casserole dish. It also freezes very well, so you can purchase several, prepare at the same time and then freeze, with or without sauce, and store in individual containers or plastic freezer bags. Here’s how to make squash pasta:
Baked: Wash the squash, pierce the skin deeply on all sides to avoid bursting, and place on a rimmed cookie sheet in a 375 degree oven for 45 minutes. Turn halfway through for even cooking. Remove and allow it to cool slightly. Then cut in half, removing the seeds. Fluff out the interior with a fork.
Microwaved: Cut the squash in half lengthwise, scoop out the seeds and place cut side down in a microwave safe baking dish. Add ¼ cup of water and cover. Cook on high for 7 or 8 minutes. (The skin should yield to your touch.) Remove, cool slightly so you can handle it, and fluff out the interior with a fork.
Note: You can also rinse the seeds and roast them just like pumpkin seeds for a nutritious snack.
The Anti-Aging Bottom Line: Learning to make healthful substitutions for some of the high-carb foods you love can be vital to maintaining a healthy weight. Luckily, these substitutions can be delicious and nutritious at the same time. We recommend giving spaghetti squash a try!
QUICK TIP: Jean Carper explains why it's smart to make colorful food choices. Learn More
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Written exclusively for Stop Aging Now, the authority on anti-aging research, anti-aging nutrition, and anti-aging supplements.
