Tags

, , , , , , , , , , , , , ,

photo (3)

You know what I realized today?? After blogging for a few months, I have finally learned how to spell zucchini and broccoli without spell check rescuing my efforts..guess that means I must use those items frequently in my meals!

Almost everyone I know loves Spaghetti. It’s an easy meal to fix, you can add tons of veggies AND it’s probably one of the most commonly eaten leftovers. While other dinner leftovers are shoved to the back of the fridge where they become science experiments, spaghetti is frequently eaten for lunch the next day.

Several years back I was introduced to spaghetti squash. If you have yet to discover this little treasure of the squash world, then by all means TRY IT!. With traditional grain pasta off the Paleo menu, this squash makes a fantastic substitute for noodles.

The hardest part of preparing spaghetti squash is cutting it in half..the hull is incredibly tough. But hey, many of you are CrossFitters so grab that knife and put a little muscle power into in.

My sauce is 100% homemade. Most commercial sauces contain sugars and preservatives. Homemade sauce is simple to make and you can pick and choose which veggies and spices you prefer.  You can even make a big batch and freeze half if you are feeling particularly industrious.

In this sauce mix, I used zucchini, yellow onions, broccoli, bell peppers, garlic and black olives, along with diced tomatoes, browned ground turkey, organic chicken broth and my Italian spice mix (BELOW)

INGREDIENTS: Italian Seasonings spice mix

Make and store up to 6 months

  • 3 tablespoons dried basil 
  • 3 tablespoons dried oregano
  • 3 tablespoons dried parsley
  • 1-2 turns garlic grind
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon fresh ground black pepper
  • 1/4 teaspoon whole or crushed red pepper flakes
  • 1/4 teaspoon majoram
  • 1/2 teaspoon sea salt

INGREDIENTS: Homemade spaghetti sauce

3 mini bell peppers-any color-diced

1/2 yellow onion-peeled and diced

10 baby carrots-diced

1 clove garlic-minced

1/2 broccoli crown-separate into pieces and chop into small pieces

1 zucchini-cut off ends, leave skin on and dice into small pieces

1 can organic diced tomatoes, or fresh roma tomatoes-diced

1 lb ground meat-choose any of the following: bison, turkey, beef, chicken, Italian sausage-brown

6-12 black olives, pitted and sliced in half

1/2-1 cup organic chicken broth

1 spaghetti squash

2 T coconut oil or ghee

DIRECTIONS:

SPAGHETTI SQUASH NOODLES

photo (5)photo (6)

pre-heat oven to 425, lightly grease a baking dish or cookie sheet with 1/2 T coconut oil

Cut squash in half longitudinally, scoop out seeds, lay squash down on sheet with the rounded hull pointing up, flat cut edge down against dish or cookie sheet.

Bake 30-45 min The squash is cooked when your fork pierces  easily through the flesh to the outside peel and separates easily into noodle-like strands.  Pull the squash flesh from the peel to separate the flesh into strands. The strands wrap around the squash horizontally. Raking your fork in the same direction as the strands will produce the longest noodles.

HOMEMADE SAUCE:

Chop veggies as directed. Sautee lightly in ghee or coconut oil until tender but not mushy. Add black olives, canned tomatoes, chicken broth and browned meat. Simmer on low for 10 minutes until flavors are fully integrated.   Serve over spaghetti squash noodles.

Advertisements