Quick Recipe

Day 5: Quick Spaghetti Squash Pasta

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Kaitlyn is another 3rd student at CCNM battling through this last academic year with me! She shares a delicious gluten-free recipe that uses spaghetti squash as an alternative to pasta noodles. I love this option when craving pasta as a healthy and nutritious substitute. This recipe is great for those nights where you need to use up some veggies left over in the fridge. Check out Kait’s blog here to find out more about her health journey!

 

Quick Spaghetti Squash Pasta (gluten-free, paleo)

I have this meal every week, simply due to its ease and health benefits!

Ingredients:

  • 1 spaghetti squash
  • 1 can/jar of tomato sauce
  • Any vegetables you have in the fridge (ex. peppers, mushroom, zucchini, onions)
  • Crushed garlic
  • Ground meat (I used turkey)
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp cayenne pepper
  • salt and blacker pepper to taste

Directions:

Poke holes with a knife in the spaghetti squash. Place in a microwave safe dish with water covering the bottom of the dish. Microwave for 15-20 minutes. There is the option to bake the squash at 375 degrees celsius, this will take about an hour. For times sake, I have included this microwave option. Chop your vegetables and set aside. In a frying pan, cook ground meat in a small amount of water (or cooking oil such as avocado oil), until pieces are no longer pink. This takes about 10 minutes. At the same time, sauté vegetables and garlic in water or oil until tender. At this point, add jar of tomato sauce with herbs and simmer for 5 minutes. Add the meat and sauté for another few minutes. To prepare the squash, put on oven mitts, as it will be hot! With a sharp knife, cut the squash in half lengthwise. Let cool for 5 minutes. Scoop out seeds with a fork (this is a bit tricky and will probably require you to do it with the oven mitts on). You can dispose of these seeds or bake them for a snack later J. With the fork, scrape the squash “noodles” from the skin of the squash and scoop out into a bowl. The “noodles” should be slightly darker yellow and soft, if it still seems hard in some parts you made need to microwave it a bit longer. If this is the fist time using squash, don’t worry it takes a bit to get the hang of using it! Scoop squash “noodles” into dinner bowl with a scoop of meat and vegetable sauce. Voila – your gluten-free, low-carb, paleo pasta is served!

KZ Pic 1 KZ Pic 2

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Day Three: Healthy and Delicious Sheppard’s Pie

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Day 3 brings one of my personal favourite go-to meals that supplies our household with lunches for the rest of the week. A family favourite and simple to make! So glad Samina is sharing her adaptation with all of us. Samina shares lots of health and wellness tips over on her blog Naturally Cured – check it out!

Hi everyone! I’m a 3rd year naturopathic medical student at CCNM. I am super excited to share my Sheppard’s Pie recipe with everyone. When I first started undergoing care with naturopathic medicine, I was encouraged to establish a well-balanced diet. This is when I truly started my journey to leading a healthy lifestyle. I first started to adjust my diet so that I was getting lots of vegetables and fruits while eliminating refined sugars and processed foods.

 

Sheppard’s Pie was my favourite dinner growing up! So, I decided I would try to modify the recipe to include some sweet potatoes and some more vegetables. Sweet potatoes have become a big favourite of mine. Even though sweet potatoes are known to be a high calorie starch, they have a higher amylose to amylopectin ratio than white potatoes. Amylose raises blood glucose levels quite slowly, which is beneficial in blood sugar regulation. Sweet potatoes are considered an excellent source of beta-carotene. Additionally, they are known to be rich in dietary fiber.

 

My Sheppard’s Pie recipe brings me some serious nostalgia to my childhood days. The recipe will warm you up and satisfy your taste buds with the smooth texture of the sweet potatoes combined with the mouth-watering meat mixture! Best of all, there is enough so that you can have it for leftovers the next day.

 

Overall, I believe that by working on the foundations of health, which include a well-balanced diet, exercise and stress management, we can lead healthy lives. Come check out my blog to discover some other healthy recipes and learn about my journey towards living a healthy lifestyle.

http://naturallycured.blogspot.ca

 

Sheppard’s Pie Recipe

           

            Ingredients

1 lb. ground beef, raw

2 carrots, finely chopped

1 cup onion, finely diced

3 stalks of celery, finely diced

1 clove of crushed garlic

½ cup of beef broth

2 tbsp extra virgin olive oil

1 tsp barbecue sauce, (replaces Worcestershire sauce)

Salt & Pepper to taste

1-2 medium to large sweet potato, peeled & diced

 

Instructions

Filling

  1. Preheat the oven to 400°F.
  2. On medium heat, sauté carrots, onions and celery with a tablespoon of olive oil until onions are translucent.
  3. Add the ground beef, crushed garlic clove, and include a generous amount of salt and pepper.
  4. Cook until the beef is brown and the vegetables are soft.
  5. Include the beef broth and barbecue sauce to the pan and cook on low for 10 minutes.
  6. Place mixture in a 6 x 8 inch ovenproof dish. (We used a glass dish)

 

Topping:

  1. Cut the sweet potatoes into cubes and place in a pot of salted water. Turn to a boil and cook for about 15-20 minutes or until tender. *You should be able to put a fork through the potatoes.
  2. Drain and mash the sweet potato.
  3. Drop spoonfuls of the sweet potato over the beef mixture. Then spread it all over.
  4. Bake for 30 minutes at 400°F then broil on high for 5 minutes.
  1. Let it cool for a couple of minutes then, serve warm.

 

Recipe adapted from Ditch the Wheat

 Samina 1 Samina 2