By Anne Palumbo
Years ago, spaghetti squash and I got off to a rocky start.
It refused to yield to my knife; I got frustrated; it retaliated by turning mushy; I huffed, “Never again!”
Stubborn me.
I now adore spaghetti squash and regret not giving it another chance sooner. But now that I know the ropes, I always look forward to its late-summer arrival, above and beyond how easy it is to cook.
Called “spaghetti squash” because it produces angel-hair strands of squash that mimic the appearance of noodles, this squash is a nutrient-dense food, meaning it’s low in calories but a decent source of a wide variety of nutrients.
I’m a fiend about fiber, and spaghetti squash helps meet my 25-grams-a-day fiber goal.
Besides keeping the digestive system in good working order, fiber is a major player in so many of our body’s systems that, according to a study in the Journals of Gerontology, getting enough can actually help us live longer and stay healthier. Fiber works its anti-aging magic by cutting cholesterol, reducing inflammation, protecting against diabetes and controlling weight.
Water—one of spaghetti squash’s most abundant nutrients—also contributes to good health and longevity in numerous ways.
With proper hydration, your heart can pump blood more efficiently, which reduces strain on your heart. Consuming enough water further reduces heart stress by helping to reduce sodium levels in your blood.
A recent National Institutes of Health study found that people with higher levels of serum sodium, which can be caused by not getting enough fluids, have a higher risk of dying earlier and may experience biological aging that’s greater than their biological age.
On the vitamin front, spaghetti squash is a good source of several B vitamins, the vitamin group that many experts, like Harvard’s nutritional psychiatrist Uma Naidoo, prioritize most to keep everything in top working order, especially the brain. B vitamins can help slow the aging process by reducing the risk of heart disease, creating new blood cells, and protecting our DNA from free-radical damage.
What’s more, B vitamins can lower levels of homocysteine, an amino acid that, when high, has been linked to dementia, Alzheimer’s disease, and cognitive decline.
Helpful Tips
Choose bright yellow squash that feels heavy for its size and has no soft spots. Store cooked spaghetti squash in an airtight container in the fridge for up to 5-7 days. Before storing, allow the squash to cool completely.
Spaghetti Squash with Beans, Kale, and Cherry Tomatoes
Adapted from loveandlemons.com
Serves 4
1 spaghetti squash
1 – 2 tablespoons olive oil
1 small onion, thinly sliced
1 teaspoon dried rosemary or thyme
Salt and coarse black pepper
3 cups chopped kale or spinach leaves
1/4 cup fresh lemon juice
1/2 can beans of choice, rinsed and drained (I used cannellini)
1 cup cherry tomatoes, halved
1 garlic clove, minced
1/3 cup grated Parmesan cheese
1/4 cup toasted pumpkin seeds (or preferred nuts)
1. Preheat the oven to 400°F and line a large baking sheet with parchment paper for easy cleanup.
2. Slice the spaghetti squash in half lengthwise (see tip below), scoop out seeds and discard. Brush the insides of each half with some olive oil, lightly sprinkle with salt and pepper, then place halves cut-side down on the prepared baking sheet.
3. Bake for 30 to 40 minutes, until the cut sides are golden and the interiors are fork tender, but still a little firm. (Strands turn mushy if cooked too long.)
4. Remove squash from the oven and flip to cut-side up. When cool to touch, use a fork to scrape and fluff the insides into delicate strands. Set aside.
5. In a large skillet, heat 1 tablespoon olive oil over medium heat, then add the thinly sliced onion, rosemary, a few pinches of salt and coarse black pepper.
6. Once the onion starts to soften, add the kale, lemon juice, beans, cherry tomatoes and garlic and cook for a few minutes until the kale starts to wilt. (Add some water if mixture appears too dry.)
7. Once the kale is partially wilted, add the squash strands (all or most), ¼ cup Parmesan cheese, and more salt and pepper, to taste. Toss to incorporate, using a large fork to facilitate mixing. Remove from heat and top with the toasted pumpkin seeds and remaining grated cheese.
Tip: To soften skin for slicing, first pierce the squash all over with a fork. Next, score the squash down the middle on each side, lengthwise. Make several slits along the score line with a paring knife. Microwave for 4-5 minutes, rotating squash at 2-minute mark. Before cutting, slice ends off squash and stand upright for lengthwise halving.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.