We may be heading into warmer weather but let’s face it, here in the San Francisco Bay Area the nights are still cool! Salads are definitely appealing on a warm night but we’re still craving warm hearty meals. So on that note, I wanted to share one of my favorite recipes for “Spaghetti” and Lentil Sauce.

This recipe is a family favorite and appeals to even the pickiest of kids (and adults!). We make enough for two full dinners so we don’t have to cook every night. Leftovers are one of the ways we’re able to serve a quick nutritious homemade meal on a busy night.

Not only is this recipe a delicious family pleaser, it’s also a nutritional winner. Here’s the lowdown on some of the health benefits:

Spaghetti squash (and their winter squash cousins) are rich in carotenes which help protect against cancer and heart disease. Carotenes also offer protection from developing type 2 diabetes.

Lentils are a wonderful source of fiber which can help lower cholesterol. Fiber also manages blood sugar disorders because they prevent blood sugar levels from rising too quickly after eating. They’re also a good source of protein and folic acid.

Tomatoes are a rich source of lycopene which protects against breast, colon, lung, skin, and prostate cancers and lowers the risk of heart disease, cataracts, and macular degeneration. Eating tomatoes with olive oil can improve lycopene absorption.

Olive oil’s ability to lower systemic inflammation makes it helpful in preventing and treating asthma, arthritis, and cancer. It also helps lower LDL cholesterol levels and lowers the risk of heart disease when it replaces unhealthy fats in the diet.

Onion decreases blood lipid levels, prevents clot formation, lowers blood pressure and blood sugar, and is helpful in treating asthma.

Garlic protects against atherosclerosis and heart disease and lowers total serum cholesterol levels. Its antimicrobial properties effectively fight colds, flu, stomach viruses, and Candida yeast overgrowth.

Basil has antibacterial properties, contains flavonoids that protect DNA, and is anti-inflammatory.

Oregano promotes detox through sweat production, helps expel phlegm in the lungs, reduces fevers, relieves diarrhea, treats colds and flu, alleviates indigestion, and helps regulate menstruation.

A few helpful tidbits:

Choose a spaghetti squash that feels heavy and is free of any soft spots

Store the squash in a cool, dry place but not in the refrigerator. Properly stored, they can last 2-3 months.

Spaghetti squash are in season from Oct. thru Dec. but can be found in California through June

The organic versions of spaghetti squash, tomatoes, and garlic help you avoid pesticide residues that their conventionally grown counterparts contain

Conventionally grown onions, on the other hand, are very low in pesticide residue and are ok to buy

Soaking lentils for 1-2 hours before cooking them improves their digestibility

Choose extra virgin olive oil that is organic, cold pressed, and unfiltered to maximize its nutrients. Stonehouse Olive Oil checks all these boxes and it’s local!

Use fresh dried basil and oregano for maximum flavor and nutrients

Date the bottle of your dried herbs each time you replace them so you know how old they are – blue painter’s tape works well as it’s easily removed

“Spaghetti” with Lentil Sauce

Serves 4

Ingredients for the “Spaghetti”

2 medium spaghetti squash

2 Tbsp. extra virgin olive oil

Himalayan sea salt

Fresh ground pepper

Ingredients for the Sauce

2 Tbsp. extra virgin olive oil

1 cup onion, chopped

2 garlic cloves, minced

1 cup red lentils, picked over & rinsed

2 cups hot filtered water

1/8 tsp. Himalayan sea salt

1 (28 oz.) can crushed tomatoes

1 tsp. dried basil

½ tsp. dried oregano

½ tsp. red pepper flakes (more or less to taste)

¼ tsp. fresh ground pepper

6 Tbsp. nutritional yeast or grated parmesan cheese

Preparation

Preheat oven to 450 degrees. Cut the spaghetti squashes in half lengthwise. Scoop out all seeds and fibrous material using a metal spoon. Brush the flesh of the squashes with olive oil and sprinkle with sea salt and fresh ground pepper. Place them flesh side up in a glass dish and bake for 30-45 minutes, or until a fork easily pierces the flesh down to the shell.

While the squash is baking, prepare the lentil sauce.  Heat 2 Tbsp. of olive oil in a saucepan over medium heat. Add the onions and garlic. Cover and cook until softened, about 5 minutes. Stir in the lentils, 2 cups hot water, and 1/8 tsp. sea salt. Cover and cook until tender, about 15 minutes. Add the crushed tomatoes, basil, oregano, red pepper flakes, and fresh ground pepper. Simmer, uncovered, over low heat to blend the flavors, 6-8 minutes. Season with additional sea salt to taste.

Once the squash are done, let them cool for 15-20 minutes or until you can handle them. Scrape and shred the squash flesh with a fork into a bowl (it will look like spaghetti noodles). All of the flesh should shred easily down to the shell. Tip: Use a larger serving fork to make quick work of getting the flesh from the shell.

Divide the cooked squash into four servings in shallow bowls and top with lentil sauce. Serve with 1 ½ Tbsp. nutritional yeast or grated parmesan cheese.  Enjoy!

References:

Mercola, J. (2015). Food Facts. Retrieved from http://foodfacts.mercola.com/

Murray, M. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books

Recipe adapted from: Robertson, R. (2007). Spaghetti with Red Lentil Sauce. Quick-Fix Vegetarian. Kansas City, MO: Andrews McMeel Publishing, LLC