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Aligned Health Practice is to impart nutrition knowledge and skills to individuals, apply evidence-based research during the healthcare process, take part on the inter-professional healthcare team, and guide many in creating individualized and sustainable practices that align one’s physical, mental, and social well-being.


Spaghetti Squash

A veggie rich in fiber, Vit B6, Vit C, manganese, and potassium. This veggie is perfect in side dishes or as an ingredient in the main entrée. After roasting to perfection, try serving alongside your favorite whole grain and meatballs, then top with sauce of choice.



1 large Spaghetti squash

2 tbsp Extra virgin olive oil

Pinch Salt

Pinch Ground black pepper

Optional Topping: Pesto, red sauce, alfredo, oregano & lite butter

Optional Lean Protein: Shredded chicken, marinated tofu, lean Italian sausage, turkey meatballs, shrimp


  1. Cut squash in half lengthwise. Scoop out seeds and ribbing; discard.

  2. Optional Step: sprinkle with salt and let sit for 30 minutes. Soak up excess moisture by dabbing with a paper towel. This helps to draw out water to reduce the “mushy” texture of noodles.

  3. Preheat the oven to 400 degrees F.

  4. Brush the squash with olive oil. Sprinkle it with salt and pepper.

  5. Line the baking sheet with parchment paper and face squash cut side down. Poke holes in the skin using a fork.

  6. Roast for 40-50 minutes or until squash is tender and lightly brown. During this time, prepare your protein and sauce of choice.

  7. Remove from the oven and place cut side up. Be careful, as the squash is hot, but begin to scrape flesh with a fork. Start on one side of each squash and work your way to the other side. Scrap and fluff the flesh until all flesh is removed.

  8. Serve with your cooked protein, sauce, and whole grain of choice! Enjoy!


Servings Size: 1 Cup Spaghetti Squash

Servings: About 3


Image by Ella Olsson


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