Eat More Veggies

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

spaghetti squash

Eat More Veggies

Most people fall short on their vegetable intake in this country.

Many people don’t even bite into their first vegetable serving until dinner (no, the parsley garnish or slice of tomato on your sandwich doesn’t count as a serving!), and then may be satisfied with one small portion.

In order to reap the benefits of a whole foods, plant-based diet, we recommend you aim for at least 6 daily servings of vegetables (generally 1 cup raw, 1/2 cup cooked).

Recipe of the Day:  Spaghetti Squash with Pomodoro Sauce and Pine Nuts

Active Preparation Time:  20 minutes

Total Preparation Time:  37 minutes

Find unusual ways to get more veggies on your plate, like starring vegetables, like spaghetti squash, in a “pasta” dish.

It’s easy to understand where spaghetti squash gets its name – just cook it and watch its golden flesh turn into spaghetti-like strands.

Pair this earthy squash “pasta” with Pomodoro sauce – a simple, classic Italian tomato sauce – and crunchy toasted pine nuts.

It’s a surprisingly easy dish, yet so beautiful it’ll look like you fussed over it for hours!

Serve it with a side of simmered beans.

Makes 8 servings (one-eighth squash each)

1 medium spaghetti squash (about 4 pounds)

1 tablespoon extra virgin olive oil

1/4 medium onion, finely diced

3 medium garlic cloves, minced

One 28-ounce can diced or crushed tomatoes, with liquid

1/4 teaspoon smoked paprika

1/2 cup chopped fresh basil leaves, or 1-1/2 teaspoons dried

Pinch of freshly ground black pepper and/or sea salt, optional

3 tablespoons toasted pine nuts

*Use as many organic ingredients as possible.

1.  Bring a large pot of water to boil.

2.  Slice the squash in half horizontally and scoop out the seeds.  Slice each half into 4 equal pieces, for a total of 8 pieces.

3.  Add the squash to the boiling water, cover, and cook for about 20 minutes on medium heat, until the squash is just tender, while not overcooked and soggy, and can be torn easily into strands with a fork.  Drain off the water and cover the pot until serving time.

4.  While the squash is cooking, heat the olive oil in a large skillet or saute pan over medium heat.

5.  Add the onion and saute for about 4 minutes.  Add the garlic and saute an additional 4 minutes, until soft.

6.  Add the onion mixture and tomatoes with their liquid to a blender and pulse for 2 to 3 seconds, just until well combined, yet still lumpy.  Alternatively, add the tomatoes and liquid to the onions and blend to the same texture using an immersion blender.

7.  Return the tomato-onion mixture to the pan, add the paprika and basil, and heat until bubbly.  Add the black pepper and seat salt, if desired.

8.  To serve, place one wedge of spaghetti squash on each dinner plate.  Loosen the strands with a fork.  Spoon about 1/3 cup of sauce over each wedge and sprinkle with a heaping teaspoon of pine nuts.  Serve immediately.

Variation:  Stir 10 ounces of cubed baked tofu or sliced seitan into the sauce during step 7.

Per serving:  130 calories, 5 g total fat (1 g saturated), 78 mg sodium, 22 g total carbohydrates (9 g sugar), 5 g fiber, 3 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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