Pacific Wellness Toronto News

Fresh Pasta with Spaghetti Squash


Fresh Pasta Sauce with Spaghetti Squash
Original Recipe by Nicole Basque, RMT

Wet Ingredients:

  • One package of either ground chicken or ground turkey
    *for a vegetarian option, substitute the meat for a can of mixed beans, drained and rinsed*
  • Four cloves of garlic, minced
  • One cooking onion, chopped
  • One chilli pepper of choice, chopped finely (optional)
  • Three carrots, chopped or grated
  • One red pepper and one green pepper chopped roughly
  • One zucchini, chopped
  • Three stalks of celery, chopped
  • One cup of spinach, chopped
  • Three large fresh tomatoes, chopped
    *any other vegetable that you like can be added – be creative!*
  • One can of tomato paste
  • Two large cans of chopped tomatoes
  • Two large Spaghetti Squashes, sliced in half
    *You can substitute the spaghetti squash for any other squash if you like. The squash is used as a bowl, and as a replacement for the pasta, so other types are fine. Acorn squash is a great alternative also. I chose spaghetti squash because it really is like spaghetti: once it is cooked it will come out of its rind in long, noodle-like pieces.*
  • Extra virgin olive oil

Dry Ingredients:

  • 1 tsp Tarragon (optional)
  • 1 tbsp Oregano
  • Dried Chilli seeds to taste (optional)
  • Cayenne pepper to taste (optional)
  • 2 Bay leaves
  • ¼ cup Parsley (or to taste)
  • ¼ cup Cilantro (or to taste)
  • A pinch of Salt
  • Pepper (to taste)


  1. Combine garlic, onions, carrots and fresh chilli peppers with 1tbsp olive oil in a large pot. Cook until the onions begin to soften and the garlic begins to brown.
  2. Add the meat, the pinch of salt, and the pepper, and let the meat cook through
  3. Once the meat is cooked, add the rest of the vegetables (NOT the squash)
    *I like to add the green and red peppers at the end, while the sauce is simmering so that they remain a bit crunchy, but you can add them now if you choose*
    *The ground chicken/ground turkey is lean, so you won’t have to drain it once it is cooked. If you opted for the vegetarian sauce, add the beans at the end, along with the other canned ingredients.*
  4. Stir all of the dry ingredients to the mixture.
  5. Add the cans of chopped tomatoes and the can of tomato paste. By now you should have a nice looking sauce.
  6. Bring the sauce to a simmer and let it sit for at least half an hour. The longer you let the sauce simmer, the more the flavours will blend, the tastier the sauce!
  7. Set your oven to 400 degrees.
  8. Place the halves of spaghetti squash sliced-side-up in an oven-safe pan that is at least two inches deep.
  9. Pour approximately an inch of water in the bottom of the pan, and cover the pan with aluminium foil.
  10. Let the squash cook until tender, approximately 15-20 minutes.
  11. Once the squash is cooked, you can serve your delicious meal.
  12. Scrape out the inside of the spaghetti squash. You should have yummy noodle-like strands of the squash. You can scrape out the inside of the squash onto a plate, or use the peel of the squash as a bowl.
  13. Add the sauce to your “spaghetti” and enjoy!
    *If you use another type of squash, no need to scrape out the insides once it is cooked. Simply use the half as a bowl, add the sauce, and enjoy!* 

Nutritional benefits:

Ground turkey and ground chicken are great lean substitutes to ground beef. They have less saturated fat, and are easier for your body to digest.

It is also a great idea to eat at least one vegetarian meal per day, so using a blend of beans instead of meat is a great way to do so and still get a proper protein serving with your meal. Be sure to drain and rinse your can of beans as the liquid in the can is often high in sodium.

Adding tonnes of vegetables to any meal ensures proper digestion and absorption. Vegetables are loaded with important nutrients and vitamins that ensure health and proper bodily functions. Try to use every color of vegetable in your meals, as each color corresponds to different vitamins and minerals that your body needs. The more colors you eat, the healthier your meal!

The peels on vegetables are made of cellulose, which your body cannot digest, but this is a good thing. Cellulose acts as roughage and literally cleans you out. It promotes proper motility and healthy bowel movements, which in turn help ensure that your body properly absorbs nutrients. Substituting noodles with squash can help lower your blood sugar levels (especially if you regularly consume white pasta). Whole grain noodles or brown rice noodles are also a great, healthy alternative.


PUBLISHER  The Pacific Wellness Institute, Tim H. Tanaka, Ph.D., Director

CONTRIBUTORS FOR THIS ISSUE  Nicole Basque,B.A., RMT, Angela Garrett, RMT

THE PACIFIC WELLNESS INSTITUTE  80 Bloor Street West, Suite 1100, Toronto, Ontario M5S 2V1  T. 416 929 6958 F. 416 929 6365

Leave a Reply

Your email address will not be published. Required fields are marked *