What is the best thing you can do for your health, weight and to ensure a long healthy life? Make sure your blood sugar and insulin levels are in the normal range. The Canadian Diabetes Association states that 1 in 3 of us has either pre-diabetes or diabetes, meaning that our blood sugar is certainly not in the healthy range! The carbohydrates from processed grains and added sugars are what spike our blood sugar the quickest and the highest, so eliminating these foods means you are well on your way to slower aging and a reduced risk of chronic diseases like heart disease, cancer and dementia.
But what about pasta you ask? When you really feel like spaghetti, dive into this low-carb version. One cup of cooked spaghetti squash has about 10 grams of carbohydrates and one cup of cooked spaghetti made from wheat has about 35 grams of carbohydrates. And when you are having spaghetti, who eats just one cup? There are also wonderful things like beta-carotene and lutein in the spaghetti squash, but the biggest benefit for blood sugar, is the low carb count. Now you can have your spaghetti (squash) and eat it too.
Spaghetti Squash Bolognese (page 232)
Makes 6 servings
• Preheat oven to 400°F (200°C)
1 large spaghetti squash (about 6 lbs/3 kg), halved lengthwise and seeded 1
1 tbsp extra virgin olive oil or avocado oil 15 mL
Sea salt and freshly ground black pepper
1 lb ground grass-fed beef 500 g
4 slices pasture-raised bacon or turkey bacon, chopped (optional) 4
1 large onion, finely chopped (about 11⁄2 cups/375 mL) 1
3 cloves garlic, minced 3
3 medium carrots, diced (about 11⁄2 cups/375 mL) 3
2 stalks celery, diced (about 1 cup/250 mL) 2
1 cup sliced mushrooms 250 mL
1 tbsp dried oregano 15 mL
1⁄4 tsp ground cinnamon 1 mL
1⁄4 cup chopped fresh parsley 60 mL
2 tbsp chopped fresh basil 30 mL
1 can (28 oz/796 mL) crushed tomatoes 1
1 can (14 oz/398 mL) diced tomatoes, drained and juice reserved 1
Additional chopped fresh parsley
1. Brush the cut sides of the spaghetti squash with the olive oil and season with salt and pepper. Place cut side up on a baking sheet and bake for 45-50 minutes.
2. Place a large Dutch oven over medium heat and add the ground beef and chopped bacon (if using). Cook for about 5-7 minutes, until just done. Transfer the meat to a separate bow with a slotted spoon and set aside.
3. Pour off most of the fat from the Dutch oven leaving about 2 tbsp (30 mL) to sauté the vegetables. Return the Dutch oven to the heat and add the onions. Sauté, stirring occasionally for 5 minutes. Add the carrots, celery, mushrooms, garlic, dried oregano and cinnamon, and sauté for another 3 minutes. Add the basil and parsley and sauté for 2 minutes. Add the 2 cans of tomatoes and the beef and bacon (if using), stirring well to combine. Bring to a boil, reduce heat to a simmer, uncovered, for about 30-40 minutes, stirring occasionally. Season with sea salt and pepper.
4. When the spaghetti squash is done and the Bolognese sauce is ready, scrape the insides of the spaghetti squash with a fork to form spaghetti-like strands. Divide the spaghetti squash between 4 plates and top with the sauce. Sprinkle with minced parsley.
Credit for recipe & book cover:
Courtesy of The Paleo Diabetes Diet Solution by Jill Hillhouse and Lisa Cantkier © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
