Monthly Archives: January 2010

A Nutritious Twist on Spaghetti

Spaghetti is a staple in our diet. Whenever I am not sure what to make for dinner or don’t really feel like cooking, we make spaghetti. There is nothing easier than boiling some whole wheat noodles, warming up some red sauce, mixing it all together, and topping it with Parmesan cheese.

This week I wanted to try something different with the spaghetti. While I was at my Diabetes Center rotation during my dietetic internship one of the RDs talked about how she had made spaghetti squash for her family and they loved it (even the picky ones)! I have always wanted to try it but never got around to it.

Spaghetti squash is a large, oblong squash that is loaded with B Vitamins, Vitamin C, and Fiber. It is called spaghetti squash because when it is cooked, the flesh comes out in long strands that resemble spaghetti noodles.  I was  a little hesitant for the first bite…what would it taste like? Surprisingly, it doesn’t really taste like anything. The texture is similar to spaghetti noodles that are cooked el dante (which is how I like them anyway). Next time I plan to bake the squash a little longer, because the “noodles” were a little firmer than we wanted.

One squash makes almost a whole gallon bag, so there is plenty for left overs. We froze a lot of it, hoping the freezing and thawing process would soften them up a little. If your squash comes out firm, you could also steam them or microwave them with a little water if you wanted to try to cook them longer. I’ll post an update on what freezing does to the squash.

Spaghetti Marinara

– 1 large spaghetti squash, washed and sliced lengthwise and seeded
– Homemade or canned spaghetti sauce
– Parmesan Cheese
– Vegetables of your choice (I really love how peas add a little pop to the mixture)


  1. Preheat oven to 350F
  2. Place the squash cut side down in a baking dish and bake for 30-40 minutes.
  3. Pull a fork across the flesh of the squash. The strands should easily peel away from the squash. If not, bake for 5-10 minutes longer. Let cool (so it is easy to handle) before scraping out all of the squash.
  4. Prepare any sauce and vegetables you plan to use.
  5. Top squash with sauce, vegetables, and cheese. Enjoy!
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Posted by on January 10, 2010 in Vegetarian


New Year, Old Recipe

I have to apologize for my lack of blogging over the past few months. Life has been so busy that blogging kept getting pushed down the “To Do” list until life settled down. For those of you who have been worried about Jason the last few months, you can rest assure that he has had a full belly of delicious and nutritious foods. Two years have come and gone faster than I could have ever imagined. The last month has been full of significant life events.

Dec.4 – Last day of my dietetic internship (wahoo!!)
Dec. 13 – Graduation from my Master’s program
Dec. 19 – We signed our new lease in Appleton, WI
Dec. 23 – Move in day!
Now – Studying for the R.D. (Registered Dietitian) Exam

Now that life has settled and I am focusing on finding a job and studying for the RD exam, I am able to schedule in some much needed food blogging. Here is a recipe from a few months ago that was so delicious that I kept it at the top of my “Recipes to Blog List.” This burger recipe stretches the meat, adds protein and nutrition, and is absolutely delicious – I promise, you won’t be disappointed!

Black Bean Turkey Burger
– 20 ounces ground turkey
– 1 can black beans, drained and rinsed
– 1 c. frozen corn, thawed
– 1 small onion, finely diced
– 2 TBSP whole wheat bread crumbs
– 2 tsp chili powder
– 1 tsp black pepper
– 1 ounce low-fat cheddar or part-skim mozzarella cheese
– Fresh Spinach
– Sliced tomatoes
– Kraft Olive Oil Mayo (optional)

1. Preheat oven (or grill) to 350F
2. In a large bowl, mix the first 7 ingredients together. Form into about 8 burger patties.
3. Bake for for 25-30 minutes, until the internal temperature reads 165F.
4. Serve on a whole wheat bun with a slice of cheese, spinach, tomatoes, and olive oil mayo.

That pasta salad in the recipe was just a hog-pog recipe that I threw together. Since it was a few months ago I cannot remember exactly what I did. It is likely similar to the Cucumber Relish Pasta Salad I made this past summer. As a general rule of thumb, I take whatever vegetables I have on hand, dice them all into different sizes/shapes, add cooked and cooled whole wheat pasta, and toss them with a salad dressing or oil, balsamic vinegar (my favorite), and herbs. There is no right or wrong recipe – just be sure to taste the dressing you are making before you add it to the vegetables and pasta. Enjoy!

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Posted by on January 5, 2010 in Favorites, Meat