Spaghetti Squash with Protein Sauce

IMG_4957I have an obsession with squash, but more importantly spaghetti squash. I am gluten-free, and as much as I love gluten-free pasta options, I still hate how many carbs are in a single cup. My parents used to serve us spaghetti squash as a treat when we were kids, and all three of us would gobble it up. In college, I rediscovered how cheap and easy it was to have a squash fill you up and be just as tasty as actual spaghetti. You can replace spaghetti squash in any of your favorite pasta dishes, or simply enjoy with olive oil and seasoning. There are virtually endless possible ways to consume this yummy squash.

Even if you aren’t gluten-free or on a low carb diet, this is an easy way to get a ton of vitamins in your diet. Spaghetti squash is high in fiber, vitamin B, potassium, and omega-3 fats. It also contains the essential minerals calcium, iron, phosphorus, and zinc. With all the benefits, spaghetti squash can help aid in weight loss, lower cholesterol, and help regulate your blood sugar. Who knew you could replace regular spaghetti with something so nutritious!?

For this recipe, I decided to make a meat sauce with ground turkey, garlic, olive oil, and fresh tomato and basil. I’m sure a meat substitute, such as lentils, would work fine (I was a vegetarian once, I get it!) or even without the meat substance at all. This is how I chose to fuel my body, and I have no regrets!

Spaghetti Squash with Protein Sauce Recipe

This recipe includes how to prepare a whole spaghetti squash, so there will be enough for leftovers. I made enough sauce for a single serving, but feel free to double or triple it to serve your whole family! Sorry, I do single girl servings!

Ingredients

  • 1 Spaghetti Squash
  • 1 Tablespoon olive oil
  • Salt and pepper to taste

For the sauce:

  • 1/2 a cup ground turkey
  • 1 roma tomato, diced
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • For spice, you could add crushed red peppers, but I didn’t have any on hand!

Directions

  1. Start by cooking the spaghetti squash. To do this, preheat your oven to 450 ℉. Pierce your squash with a fork so it can steam. Put your squash on a foil lined baking sheet and bake for about 10 minutes. This allows the squash to soften making it easier to cut. Cut the squash in half (I cut mine long ways, but the choice is yours) and remove all seeds. Evenly distribute olive oil and seasoning on the squash. Place the halves back on the baking sheet with the inside facing down. This helps the squash steam and not burn. Cook for about 10-15 more minutes. Take out of the oven and let it cool for 5 minutes before trying to touch. With a fork, carefully scrape your squash and create long strings. Boom. Spaghetti in squash form.
  2. For the sauce, start by cooking your protein. I put the ground turkey in a skillet on medium high heat with a drizzle of olive oil, flavored with salt and pepper, and occasionally stirred until it was fully cooked.
  3. Next, turn down the heat down to medium. Add your tomato and garlic to your protein. Cook and stir until the tomatoes have softened.
  4. Slowly incorporate the basil and 2 tablespoons of olive oil to the rest of the sauce.
  5. In a bowl, portion yourself a serving of spaghetti squash (I eat about 1 1/2 cups at a time) and add your sauce on top. Top with salt and pepper for added taste.
  6. Enjoy!
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Activated Charcoal Lemonade Detox

IMG_4923This drink might look a bit scary, but it tastes like lemonade and has some pretty amazing benefits. I will start by saying to check with a doctor before incorporating this into your diet, because activated charcoal can negatively interact with other medications (including birth control). Most health professionals recommend waiting 2-3 hours after taking your medication before consuming activated charcoal.

Activated Charcoal Benefits

You’ve heard of masks and face washed with activated charcoal, I’m sure! However, you can actually buy it in a pill form. I started using activated charcoal about a year ago when I was working in a classroom with kids. It is known to help fight the stomach bug and although I am unsure if that really was the reason I did not get sick, I am going to swear by how this stuff makes me feel! If I am bloated, in need of some relief due to eating something not agreeing with my stomach, or trying to avoid a nasty hangover from too many tequila sodas, I take a few capsules and soon, I am good to go.

So, how does it work? Well, charcoal, or carbon, is extremely absorbent and alkaline. Activated charcoal is carbon that is exposed to steam, so it has a negative charge that effectively bind it’s millions of mini pores to the positive ions of toxins. It then is able to draw to toxins out of the body, up to 100 times its weight. In a literal sense, it sucks up all toxicity and safely carries it out of the body. In fact, activated charcoal is often used in hospitals on patients who have overdosed on medications or who have severe food poisoning. I always keep a bottle of this at home, and in my purse.

Lemon Benefits

Fresh lemon juice is not only hydrating, but energizing. Health professionals say drinking lemon water first thing in the morning is one of the best things you can do for your body. It will kick start your digestion, and can relieve constipation. Although lemons are acidic, when lemon juice is consumed with water, it can alkalize us. Aka, your immune system will thank you! Not to mention, lemon water tastes delicious.

Activated Charcoal Lemonade Detox Recipe

This recipe yields about 12 ounces (one tall glass in my household) and should be consumed immediately after making for the best benefits.

Ingredients

1 teaspoon (3-4 capsules) activated charcoal

Juice from 1 lemon

10 oz of water

1 tablespoon of honey (optional)

Directions

  1. In a glass, combine water and honey. Stir until the honey is evenly distributed.
  2. Squeeze the juice from the lemon into the water. I like to roll the lemon on the counter for about 10 seconds to get the juices flowing. I also like to remove as many seeds as I can before squeezing to avoid too much of a seed issue.
  3. Cut or open the activated charcoal capsules into the glass and stir until it is evenly distributed. Be careful, because it does stain!
  4. Drink and enjoy!

 

Immune Boosting Herbal Broth

Winter; the season for soup…and a ton of germs. I honestly don’t like winter as much as I do other seasons simply because of how sick everyone gets. This year, the flu epidemic IMG_3511has been extreme and I am doing my best to avoid catching the bug. I take my vitamins, eat my nutritious food, wash my hands, get enough sleep, but there is always more that I can do. So, I did research about healing herbs.

Herbs such as rosemary, sage, oregano, and thyme are known for their immune boosting powers. Garlic and onions are also great antibacterial herbs that can be added to any dish. So, after realizing how powerful this combination is, I decided to make my own broth, or stock as some may say.

I spiced mine up with fresh cracked peppercorn, but feel free to add any additional spices or flavors. This broth is light, flavorful, and powerful. It can be used to make a variety of soups with root vegetables, chicken, kale, or even just consumed on its own. Guilt-free, gluten-free, vegan, all natural goodness.

Immune Boosting Herbal Broth

This recipe yields about 14 cups. Use a hearty handful of each herb. For a stronger broth, use less water.

Ingredients

  • 1 onion chopped, I used yellow onion, but the choice is yours
  • 1 head of garlic, cloves finely chopped
  • Fresh rosemary
  • Fresh sage
  • Fresh oregano
  • Fresh thyme
  • 2 tablespoons cracked black peppercorn

Directions

  1. Always, always wash your herbs to ensure all dirt and debris is removed.
  2. In a large stock pot, add herbs, garlic, onion, and pepper. Pour in 14 cups of water.
  3. Bring the mixture to a boil, and reduce to a simmer. On a low heat, cook, covered, for about 45 minutes-1 hour.
  4. Using a spoon, remove leftover large solids and discard. Cool the broth and store in containers. I used 2-3 cup containers and portioned some for the refrigerator and some for the freezer. Refrigerate for up to a week, or freeze for up to 3-4 months.
  5. Enjoy!

Lean Green Machine Salad

I love greens; yes I am serious. I have never had a problem eating my vegetables or finding new ways to consume them. With that being said, I am sure there are many of image1-2you out there who have a hard time with eating vegetables, especially greens. An old coworker of mine hated vegetables so much she only ate them when mixed in smoothies. This only makes me want to create recipes so everyone can try to get their greens in and actually enjoy it! I challenge all of you, lovers or haters, to try this salad out and let me know what you think! I also challenge you to enjoy this salad with an inspiring book, ice water, and if you are lucky like I was, a beautiful blue sky and sunshine. Daily vitamins include Vitamin D!

Lean Green Machine Salad Recipe

This recipe yields about 2 servings. I’m a single gal and like to make enough for 2 meals, but feel free to consume it all at once. No judgment here, just greens. 

Ingredients

  • 1 chicken breast
  • 4 tablespoons of your favorite spicy seasonings (I am using RawSpiceBar’s Shichimi Togarashi spice mix. This includes spices such as black peppercorns, red chili flakes, ginger, white poppy seeds, and black sesame seeds.)
  • 1 cup broccoli, chopped
  • 1 cup snow peas
  • 3 cups romaine or butter lettuce, chopped
  • 3 cups kale leaves, chopped
  • 1/2 cup green onions, chopped

Dressing

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup of fresh lemon juice
  • 1 tablespoon sea salt
  • 1 tablespoon pepper
  • 2 tablespoons fresh garlic, minced

Directions

  1. Always marinade your chicken. That is a rule to live by. To do this with spices, start by putting your chicken breast in a ziplock bag. Then add about a tablespoon of olive oil and rub on the chicken until it is coated. Repeat this with your spices, and really take the time to rub those spices in. Zip up your bag and place it in the refrigerator for 15-30 minutes. You will not be disappointed with how much more flavor your chicken will have.
  2. Cook your chicken on a non-stick skillet on medium high heat for about 5 minutes on each side, depending on your stove and pans. Let your chicken rest for 2 minutes  before dicing and place in the fridge to cool.
  3. Take your broccoli and snow peas and put them in a microwavable bowl. Add 2 tablespoons of water and put in the microwave to steam. I put a small plate on top of my bowl to ensure the steaming process will happen quicker, but this is up to you. Steam your vegetables for about 2 minutes so they still have a crunch. Drain and store in the fridge to cool.
  4. In a large bowl, combine lettuce and kale. I used butter lettuce because I like how sweet it is compared to the bitterness of the kale. I highly recommend butter lettuce to those who are not huge lettuce fans. It is softer and has less of a “green” flavor while still having plenty of vitamins. For an added crunch and flavor, I also combined green onions to my salad base. The more greens, the better!
  5. To make a simple homemade dressing, combine lemon juice, olive oil, apple cider vinegar, sea salt, pepper, and garlic in a jar or container with a lid. With the lid on, shake the dressing vigorously for 15 seconds. Boom, simple, yet delicious, salad dressing. The acid from the lemon will also give a boost of flavor to the bitter kale. Always balance vegetable flavors for a better dining experience.
  6. Pour about half of your dressing over your salad base and mix well. Store leftover dressing in the refrigerator to use in another recipe. Top your salad with your chilled chicken, broccoli, and snow peas. Serve with an extra lemon half if you want  added flavor.
  7. Enjoy!

Notes:

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