Haley, Recipes

Spaghetti squash is one of those vegetables that people know or hear about but never seem to get to know. We think pumpkin or butternut, but never spaghetti variety.

Well, it’s time we broadened our cooking horizons and introduced a new player to the team. 

Spaghetti squash is literally as its name suggests, a squash, that when cooked turns into spaghetti-like noodles. Ideal for those with a gluten or wheat intolerance and pasts is a no-go. Or those that are wanting a lower-carb option for their bolognese. 

In this recipe, however, I have modified a pretty popular home-style dish by swapping out one carbohydrate for another. Don’t get me wrong, stuffed, baked, potatoes are great, but it’s autumn and the spaghetti squash is in season. Plus it’s a perfect way to try out a new ingredient. So let’s get to it.

Serves 2-4 | Prep time 15 minutes | Cook time | 60 minutes total

Ingredients

1 Spaghetti squash
1/2 C water
1 Tbsp Olive or coconut oil
1/2 red onion, diced
1 C kale or cavalo nero, chopped fine
2 garlic cloves. chopped fine
1/2 red capsicum, diced
1/2 C peas
1/2 fresh chilli, chopped fine (optional)
1 C grated cheese
1 tsp wholegrain mustard
2 Tbsp fresh herbs of choice
Himalayan salt and black pepper to season

Method
  1. Pre-heat the oven to 190c.  
  2. Slice the spaghetti squash in half lengthways and season the inside with salt and pepper. Place seasoned side down in the baking dish and pour in the water. Place in pre-heated oven for 50-60 minutes or until tender when pierced.
  3. While the spaghetti is cooking prep your vegetables. 
  4. To a pan over medium heat, add in oil, onion and garlic and saute for one minute. Add kale and capsicum then saute for a further 2-3 minutes until softened. Season with a little salt and pepper. Remove from heat and into a large mixing bowl. Add peas, fresh herbs, 3/4 of the cheese and wholegrain mustard then mix to combine.
  5. once the spaghetti squash has cooked, remove from the oven and let cool slightly.
  6. Once cool to the touch, use a fork to scrape out the spaghetti strands and add them to the bowl of ingredients. Mix everything together.
  7. Spoon the mixture evenly back into the squash skins and top with the leftover cheese. 
  8. Place them back into the same oven for 10 minutes or until cheese has melted. Top with more fresh herbs and a side of pesto.

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Haley, Recipes
Let’s try something new

If you’re like me and love eating something different most days of the week, then this style of food conception will make preparing your lunch or dinner a lot easier. It also helps you to become more organised for the week ahead. I’m talking food prep. I can already hear the groaning now. Don’t worry; it’s not as laborious as you may think. There isn’t even an actual recipe to follow. All you need is a good idea of what you like to eat (most people have that sorted) and a list of tips for how to construct said Buddha Bowl.

That’s where I come in.

The Anatomy of a Buddha Bowl
 

 

 It’s quite simple really. Healthy, whole foods that make your body say YES. Vegetables are in the spotlight here. There are loosely five main types of foods one would include in their bowl. They are as follows;


Greens. Very important. These are the backbone of your bowl. From kale chips to spinach, grilled asparagus or cos leaves. Choose your favourite(s) and pile them high.


Root Veggies. These could be whatever you like. Roasted or steamed, mashed or boiled. Beetroot, carrot, parsnip, kumara, potato.


Grains or legumes. This may all depend on the types of food your body can cope with. Some of us have rock solid digestive systems while others might need to handle with care. If you’re the latter of the two, you might choose an easily digested grain like buckwheat, quinoa or brown rice. If you know you can dive right in, there’s chickpeas or a variety of beans and lentils.


Protein. Pick your favourite or try something new. The great thing about these bowls is that they can be tailored to suit nutritional or ethical needs. Salmon with its omegas is a great source of fat, or go with chicken, tofu or tempeh.


Dressings & Accessories. These take your bowl to the next level by adding loads of flavour. Mixing up oils with some acidity like lemons or apple cider. Or create a thick creamy dressing with tahini or mayo. Fresh herbs, seeds, nuts and seaweed also add flavour and texture.


For some of these, food prep is the key. If you know, you’ll be including rice or quinoa in your bowls, cook up a batch on a Sunday at the same time you roast any vegetables or meat you might be using. Toast seeds and store these in jars in your cupboard & mix up dressings and keep them in containers in the fridge, so when it comes time to assemble, you can quickly grab and go. Pre-slicing any vegetables like cucumber or carrot can save time too.


Put it all together


There’s not any strict method as such for arranging your bowl. I like to make mine look a little eclectic, and it isn’t necessarily neat and symmetrical. So just go for it. Layer things, group sauces with foods you think will taste great together and top with the extras you have chosen.


These buddha bowls are so you can add a decent hit of healthy ingredients to your day.

Tailor it to suit the type of day you are having. You might be off for a run and need some fuel. Add some extra carbs to yours. You might be feeling a little under the weather. Include foods like ginger and garlic in your mix.


These are completely customizable. So make them colourful, make them healthy and overall make them tasty!


The two bowls I created are;

Asian Flavours / Salmon Buddha Bowl

 

 Fresh salmon, pan fried in coconut oil

Steamed brown rice

Spinach leaves

Edamame beans

Wakame seaweed

Cucumber ribbons with lemon juice

Roast peanuts

Toasted sesame seeds

Sliced red cabbage with a tahini and lemon dressing

Cherry tomatoes

Himalayan salt & black pepper

Veggie lovers / Tempeh Buddha bowl

 

 Cos leaves

Tempeh pan-fried in tamari, liquid smoke and coconut oil

Chickpeas

Spinach leaves

Roast beetroot

Curry powder roasted cauliflower

Asparagus tossed in lemon juice and pan-fried

Micro greens

Sliced avocado topped with toasted seeds

Olive oil and lemon juice

Himalayan salt & black pepper

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