Spaghetti Squash Bolognese

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WHAT’S IN IT

  • 1 spaghetti squash

  • 2 cloves garlic

  • 1 carrot

  • 1 stalk celery

  • 1 shallot

  • 4 oz Brussel sprouts

  • 2 small, ripe tomatoes, diced

  • 2 T tomato paste

  • 2 T chopped fresh basil

  • ¼ t dried oregano (or 1 t fresh)

  • ¼ t dried parsley (or 1 t fresh)

  • 1 bay leaf

  • Avocado oil

  • Kosher salt and freshly ground black pepper to taste

  • Beyond Beef Crumbles ½ - 1 lb(store locator online @ http://beyondmeat.com/store-locator )

  • Parmesan shavings (optional)

HOW TO MAKE IT

  1. Preheat oven to 375°F

  2. Wash the spaghetti squash and slice off the stem at the top. Cut the squash in half lengthwise. Use a spoon to scrape out the seeds.

  3. Rub avocado oil on the inner edges of the squash. Place each half face down on the baking sheet. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash).

  4. Peel and mince the garlic and shallot. Small dice the carrot and celery.

  5. Cut off and discard the stems of the brussel sprouts. Halve lengthwise and thinly slice crosswise.

  6. After squash has cooked for 20 minutes, heat a drizzle of avocado oil on medium high in a large pan. Add the garlic, shallot, carrot and celery. Season with salt and pepper. Cook, stirring frequently for two minutes. Add the tomatoes, oregano, parsley, bay leaf and basil. Cook for 5 minutes. Add brussel sprouts and cook for two more minutes.

  7. Add the tomato paste to the pan and cook, stirring frequently, for about two to three minutes, until dark and fragrant.  Remove bay leaf.

  8. Add Beyond Beef crumbles and stir in until warmed, about two minutes.

  9. Remove squash from oven and use fork to scrape “spaghetti” from shell to plates

  10. Serve Bolognese on top of warm spaghetti squash and top with parmesan (optional)

*Note – to simplify recipe and reduce prep time, substitute a jar of organic marinara sauce in place of tomatoes and tomato paste.  This also tastes great over your favorite pasta or zucchini noodles which are easy to find in most supermarkets.

WHY IT’S HEALTHY

Substituting Beyond Beef crumbles for ground meat lowers the acid intake on your body and is much easier for your body to digest.  Spaghetti Squash contains vitamins A and C, which can help prevent free radical damage to cells. It is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function, and beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health. Beta-carotene is beneficial for people with insulin resistance. Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Brussel Sprouts have really high levels of vitamin K and C and help protect against free radical damage, Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - betacarotene, lutein, and zeaxanthin - which are all good for eye health. Celery can lower high cholesterol and inflammation and is super hydrating. Onions (shallot) are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. Also high in vitamin C, folate, biotin and calcium.