This delicious recipe is great if you’re looking to increase your vegetable intake. You could substitute pasta for the squash, but this is quite filling on its own. If you want a bit of meat you could add a little hot italian sausage.
The sesame seeds are ground so they are easily digested and you can utilize their calcium and iron.
1 spaghetti squash
For the tomato sauce:
1 small onion, chopped
2-4 cloves, sliced
1 – 796 mL can crushed tomatoes
1/4 cup tomato paste
oregano – 1 teaspoon fresh or 1/2 teaspoon dried
1/4 cup fresh chopped basil – only fresh will do! *
1 tsp brown sugar
salt and pepper to taste
For the roasted vegetables:
1 onion, chopped in large pieces
2 red, orange or yellow peppers, chopped in large pieces
1 head cauliflower, cut into florets
1 zucchini, sliced about 2 cm
3-4 cloves garlic, cut in half
2 tablespoons olive oil
juice of 1 lemon
2 tablespoons FRESH dill*
1/2 cup ground sesame seeds
salt and pepper
What you do:
1. Start with the sauce. While this cooks you will have lots of time to do the rest. Chop onions, cook in a pot with a little olive oil, stirring occasionally for a few minutes. Add garlic and cook until it has a hint of brown. Add oregano, tomato paste and crushed tomatoes. Give this a stir every now and then while you work on the rest of the recipe.
2. Preheat oven to 425F.
3. Cut squash in half, scoop out the seeds, and place face down on a baking pan.
4. Chop veggies and lay out evenly on another baking pan.
5. Drizzle olive oil over veggies, then pour lemon juice all over them. Sprinkle sesame seeds over top. Season with a little salt and pepper, and top with chopped dill.
6. Pop the veggies and squash into the oven. Take the veggies out about half way through and give them a little toss. They are done when they get a little brown. The squash is done when you can run a fork through it and it makes those spaghetti-like strings.
7. Just before serving, stir the basil, salt and pepper, and brown sugar into the sauce. Adjust to taste.
8. To serve, place some spaghetti squash on the plate, top with some sauce, then top with some veggies. Yum!
*Some herbs taste completely different when they are dried. Dill and basil are two of those. When I find some great fresh basil or dill I put them in the freezer. They are great to use in cooking – frozen basil not really great for using as a garnish or in something uncooked because it doesn’t look fresh any more, but great for sauces.