Fall Into Good Habits

Football season and school are back in session and have seriously affected my eating habits. I am sad to admit this, but it has also affected my weight. Yes yours truly is up.....a whopping 9 pounds! I knew I was gaining weight and let my emotional eating get the best of me. Wine and no exercise apparently are not good for your waist line.

The good news? Fall is a time of reflection and to let our old habits die off and begin healthy ones again. So back to the drawing board again! This morning was complete with a little hip hop dance workout on Comcast (yes the girls joined in.."Exercising makes me tired, but I'm having so much fun!" A quote from the 2 year old). On the lineup for dinner tonight...turkey meatballs and spaghetti squash with homemade tomato sauce from the garden! Fabulous and 250 calories (goodness I can have two plates worth!). I also made a berry compote which is awesome on nonfat Kemps Frozen Vanilla Yogurt. Thanks Elle Krieger for dessert!

Ingredients
2 cups frozen blueberries
3 tablespoons water
1/4 cup sugar
2 teaspoons lemon juice
Directions
Combine 1 cup of the blueberries, water, sugar and lemon juice in a small saucepan. Cook over a medium heat for about 10 minutes. Add the rest of the blueberries and cook for 8 minutes more, stirring frequently. Serve warm.


I also had a super fabulous meal at SaladWorks. Cindy's Salad...sugared pecans, spring lettuce, sliced granny smith apples, fresh crumbled cheese, dried cranberries and grilled chicken in an amazing dressing...312 calories! It also came with a whole grain roll and apple chips for 250 calories extra. Really when did eating healthy get to be so easy and DELICIOUS!

Below are some basic recipes for Spaghetti Squash...so easy! Adapted from Healthy Recipe for Kids at http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html

Basic Spaghetti Squash Recipes:
These are the basics for cooking a spaghetti squash. If the spaghetti squash recipes farther below say "cook it" or similar, it implies that you can use whichever of these basic recipes you choose.

Baking Method:

You can bake it whole or cut it in half lengthwise. If you keep it whole, just make sure to pierce a few holes with a large knife, skewer or an ice pick to allow steam to escape.
If you prefer to cut the squash before baking, just halve it and scoop out the seeds and fibers. It's still a good idea to pierce a few holes near the ends.
Then, place the whole squash or two squash halves cut side down in a baking dish with enough water to cover the bottom of the dish (water's not necessary when whole but it doesn't seem to hurt either.)
Bake at 350 degrees about an hour or until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Once the squash is cooked and cooled for 10-15 minutes, if it hasn't already been cut, halve the squash and scoop out the seeds and fibers with a spoon. You can discard these unless you want to save the seeds to bake for a tasty treat, similar to pumpkin seeds, later.
Then take a fork and scrape out the squash flesh little by little. It will naturally separate into noodle-like strands.
Serve immediately or reheat later by either steaming or microwaving.


Tip #1: Make sure the squash is cooked until it easily gives under pressure (using an oven mitt) or is easy to pierce with a regular fork (not just a knife.) If it's undercooked at all, the strands won't separate and the taste won't be pleasing, especially to kids!

Tip #2: When cutting the spaghetti squash in half, feel free to do it either crosswise or lengthwise.


Microwave Method:
Cut squash in half and scoop out the seeds and fibers with a spoon.
It's especially important, when microwaving, to pierce a few holes in the squash skin with a large knife, skewer or an ice pick to allow steam to escape.
Place squash halves, cut side up in a large microwave safe dish with 1/4 cup water.
Cover with plastic wrap and pierce the wrap in a few places to allow steam to escape.
Microwave on High power for 10 - 20 minutes or until the skin gives easily under pressure (using an oven mitt.) Let stand for a minute or two.
Using a fork, scrape the pasta-like insides out onto a service plate or bowl.


Boiling Method:
Cut squash in half and scoop out the seeds and fibers with a spoon.
Place squash halves, cut side down, in a large pot. Add water to fill pot to about 2 inches.
Pierce the shell a few times with a large knife, skewer or an ice pick to allow steam to escape.
Bring to a boil.
Cover, reduce heat, and simmer 20-25 minutes or until tender. Drain.
Using a fork, scrape the pasta-like insides out onto a service plate or bowl.


Simplest Spaghetti Squash Recipes
We'll start with these quick and easy spaghetti squash recipes with only a few ingredients and then work our way up to the more elaborate recipes:


Back to The Basics Buttered Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoons butter or olive oil
Salt and Pepper to taste

Steps:
Prepare and cook spaghetti squash with one of the basic cooking methods above.
Use fork to pull the squash strands from the shell onto a serving plate or bowl.
Mix with butter or olive oil.
Sprinkle with salt and pepper to taste.

Serves 4-6


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Simple Cheesy Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
1/2 Cup Grated Parmesan Cheese
1/4-1/2 Cup Butter or Olive Oil
Salt and Pepper to taste.


Steps:
Cook and Prepare Spaghetti Squash with your choice of basic methods (above).
Toss squash strands gently with butter, cheese, salt, and pepper.


Serves 4-6

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Velveeta Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
1/4 - 1/2 Cup Butter
Salt & Pepper to taste
1 Clove Fresh Garlic
1/2 - 1 Cup Velveeta Cheese

Steps:
Prepare and cook squash (see basic methods above).
Place the pulled squash strands in a microwave-safe dish.
Season the squash with salt and pepper.
Add the butter, clove of garlic and Velveeta cheese.
Cook the mixture in the microwave on High power for about 5 minutes or until velveeta is melted.

Serves 4-6

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Spaghetti Squash with Tomatoes and Herbs
Ingredients:
1 Medium Spaghetti squash
2 Cloves Garlic, minced
2 teaspoons Olive Oil
1 Can Diced Tomatoes, drained
1 Tablespoon Chopped Fresh Basil
1/8 teaspoon Dried Oregano
2-3 Tablespoons Grated Parmesan Cheese (or Romano Cheese if you prefer)

Steps:
Prepare and cook squash using any of the basic methods above.
Sauté the minced garlic in the 2 teaspoons Olive Oil until it's softened and fragrant.
Add the tomatoes, basil, and oregano to the garlic and simmer for 10 - 15 minutes.
Spoon the garlic tomatoe mixture on top of squash strands.
Top with grated parmesan or romano cheese.

Serves 4-6

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Reduced Fat Cheesy Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoons Reduced Fat Grated Parmesan Cheese or Topping
1/2 cup Shredded Reduced Fat Mozzarella Cheese
2 Plum Tomatoes, chopped
1/4 Cup Fresh Parsley, chopped


Steps:
Cook and Prepare Spaghetti Squash using one of the above basic methods.
Toss squash strands with Parmesan cheese, mozzarella cheese, tomatoes and parsley
Serve and enjoy.


Serves 4-6

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Spaghetti Squash Ratatouille
Ingredients:
1 Medium Spaghetti Squash
1/4 cup White Wine
1 small Onion, diced
2-3 cloves Garlic, minced
1 Green Pepper, diced
1 Red Pepper, diced
1 medium Eggplant, peeled and cubed
1 Zucchini, sliced
2 cans Stewed Tomatoes
1 cup Spaghetti Sauce
Oregano, Basil, Pepper to taste

Steps:
Prepare and cook squash with one of the above basic methods.
Heat wine in skillet.
Saute diced onion and minced garlic in wine for a few minutes.
Add peppers to the skillet and continue to cook until tender.
Add zucchini, eggplant, and tomatoes. Cook, stirring constantly, until mixture begins to thicken.
Add spaghetti sauce and stir.
Add oregano, basil, and pepper to taste.
Spoon vegetable sauce mixture over spaghetti squash strands on serving dishes.

Serves 6-8

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Spaghetti Squash Hash Browns
Ingredients:
1 Medium Spaghetti Squash, cooked
1/3 cups all-purpose Flour (or try Whole Wheat Flour for a healthier dish)
1/2 cup Grated Parmesan Cheese
4 Tablespoons Butter or Olive Oil
Salt and Pepper to taste
Sour cream garnish (optional)

Steps:
Prepare and cook squash (see basic methods above).
Mix squash strands with flour and cheese.
Heat 1 Tablespoon Butter or Olive Oil in skillet over medium-high heat.
Spoon 1/4 cup of squash mixture into skillet.
Pat and press the squash mixture to form a thick "hash brown" cake.
Cook until bottom is lightly browned.
Turn hash brown over and cook the other side until lightly browned.
Continue with remaining squash mixture, adding butter or oil to the skillet as needed.
Sprinkle with Salt and Pepper to taste.
serve with a dollop of sour cream if desired.

Serves 4-6

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Ginger Spaghetti Squash
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoon Butter
1 Tablespoon Honey
1/2 tablespoon Minced Ginger
Salt and black pepper to taste


Steps:
Instead of using one of the above basic methods, for this recipe you must follow these steps:
Preheat oven to 375 degrees.
Cut the spaghetti squash in half and remove seeds and membranes.
Place squash on baking dish and add the butter, honey, ginger and seasoning.
Add enough water to cover the bottom of the dish.
Bake for 45 to 60 minutes at 375 degrees until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Use a fork to pull out the spaghetti-like strands from the inside of the squash.
Toss the strands a little to distribute the seasonings.
Serve and enjoy.


Serves 4-6

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Spicy Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
1 Tablespoon Olive Oil
1/2 cup Minced Onion
3 cloves Garlic, minced
2 Green Onions, minced
12 ounces Ground White Turkey
2 cups Crushed Tomatoes
2 Tablespoons Red Wine
2 teaspoons Capers
2 teaspoons Minced Fresh Oregano
2 teaspoons Crushed Red Pepper Flakes
2 Tablespoons Chopped Fresh Parsley

Steps:
Prepare and cook squash (see basic methods above).
When squash is 30 minutes from being cooked, heat the olive oil in a skillet over medium high heat.
Add the onion, garlic and scallions. Saute for 2 minutes.
Add the ground turkey and cook for another 4 minutes.
Add the crushed tomatoes and red wine
Bring the mixture to a boil, reduce the heat, and simmer for 20 minutes.
Add the capers, oregano, red pepper flakes and parsley.
Simmer for an additional 5 minutes.
If the squash has cooled, it may be reheated in the microwave, covered, on High power 2 to 3 minutes.
Spoon the sauce over the spaghetti squash "noodles" and serve.

Serves 6

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Dessert "Spaghetti" Squash
Ingredients:
1 Medium Spaghetti squash
6 Tablespoons Butter
1/4 cup Brown Sugar
1 Tablespoons Ground Cinnamon
1 cup Chopped Pecans
Salt and Pepper to taste

Steps:
Prepare and cook squash (see basic methods above).
Use fork to pull the squash strands from the shell onto a serving plate or bowl.
Toss with butter, brown sugar, cinnamon, pecans, salt and pepper.
Serve hot, microwaving tossed strands, covered, on High power for 2-3 minutes if necessary.

Serves 4-6

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Spaghetti Squash with Onions and Garlic
Ingredients:
1 Medium Spaghetti Squash
2 Tablespoon Olive Oil
1 medium Onion, sliced
4-5 cloved Garlic, pressed
Salt and black pepper to taste


Steps:
Instead of using one of the above basic methods, for this recipe you must follow these steps:
Cut the spaghetti squash in half and remove seeds and membranes.
Preheat oven to 375 degrees.
Place squash on baking dish and add 1 Tablespoon olive oil, half of the onion slices, and half of the garlic to each squash half.
Sprinkle with Salt and Pepper to taste.
Place in deep pan and add enough water to just cover the bottom of pan
Cover pan with a lid or aluminum foil.
Bake at 375 degrees for 45 to 60 minutes until the skin gives easily under pressure (using an oven mitt) and the inside is tender.
Use a fork to pull out the spaghetti-like strands, onions, and garlic from the inside of the squash.
Toss and Serve.


Serves 4-6

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Greek Spaghetti Squash
Ingredients:
1 Medium Spaghetti squash
2 Tablespoons Olive Oil
1 Onion, chopped
1 clove Garlic, minced
1 1/2 cups Chopped Tomatoes
3/4 cup Crumbled Feta Cheese
3 Tablespoons Black Olives, sliced
2 Tablespoons Fresh Basil, chopped

Steps:
Prepare and cook squash (see basic methods above).
While squash is cooking, heat olive oil in a skillet over medium heat.
Add onion and saute until tender.
Add garlic and saute for 2-3 minutes.
Stir in the tomatoes and cook an additional 2-3 minutes.
Toss the cooked spaghetti squash "noodles" with the sauteed vegetables, feta cheese, olives, and basil.
Serve warm.

Serves 4-6



Okay enough of recipes. Let's keep this ball rolling on health. Keep your chin up and stick it out! You only get one body in life!

Cheers,

The Dieting Dietitian