- Choose a squash that's hard and heavy for its size, without any soft spots or green areas. Spaghetti squash is usually ivory to pale yellow in colour, but there are some that are more bright yellow/orange. These brighter squash are higher in beta-carotene and a bit sweeter than their paler counterparts. Spaghetti squash can be stored at room temperature for up to a month (probably longer). Once cut, cover it with plastic wrap and keep it in the fridge for up to 2 days. Cooked spaghetti squash freezes well: partially thaw it, then steam it for about 5 minutes until tender.
- The easiest way to cook spaghetti squash is in the microwave.
- To cook a whole squash: stab the squash in at least 10-12 places (make sure the holes go all the way to the center of the squash). If you don't have enough steam vents, the squash will explode in the microwave and the aftermath is enough to make you want to buy a whole new kitchen (you can YouTube this if you don't believe me). Place the ventilated squash in a microwavable dish to catch any juice that runs out while cooking. Microwave on high for 10 minutes. Use oven mitts! If the squash looks and feels soft (i.e. if you poke it, it should bend easily), it is done. If not, keep microwaving it for 5 minutes until it is soft. Remove the squash from the microwave, and let it cool for about 15 minutes. Cut the squash in half length-wise, being very careful of steam that might be trapped inside.
- To cook a half squash: cut the squash in half length-wise. place the squash open-side down in a microwavable dish. Cutting an uncooked spaghetti squash is hard work even for a CrossFitter, so I recommend cooking the whole squash and freezing/refrigerating the leftovers. Microwave on high for 6 minutes. Use oven mitts! If the squash looks and feels soft (i.e. if you poke it, it should bend easily), it is done. If not, keep microwaving it for 2-3 minutes until it is soft. Remove the squash from the microwave, and let it cool for about 10 minutes.
- Once the squash is open, remove the seeds (you can roast them and eat them like pumpkin seeds or just throw them away). Use a fork and scoop out the flesh of the squash onto a plate. You can go all the way to the skin. The flesh should come out easily and separate into long spaghetti-like strands. It can be substituted for pasta in almost any dish and has a very mild nutty flavour (also slightly sweet if you got the bright yellow version).
1 Squash serves 2.
Approx. Zone Blocks per serving: 0P 3C 0F
According to FitDay: Calories: 265 Protein: 6.5g Carbohydrate: 63g (13g fibre = 50g net carbs) Fat: 2.5g
The information contained in this post is provided for general informational purposes only. It is not intended as and should not be relied upon as medical advice. The information may not apply to you and before you use any of the information provided in the site, you should contact a qualified medical, dietary, fitness or other appropriate professional. If you utilize any information provided in this post, you do so at your own risk and you specifically waive any right to make any claim against Element CrossFit, its officers, directors, employees or representatives as the result of the use of such information.
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