Scrumptious Spaghetti Squash

Scrumptious Spaghetti Squash

Tiffany Batsakis, MS, RD, LD

Registered Dietitian

Meals on Wheels of San Antonio


 In keeping with my goal of sharing a new vegetable for you to try, here is your weekly post, written by my intern, Gena Baisa, Dietetic Intern, from the UTSA Nutrition and Dietetics Program.  I hope you’ve been getting in your veggies.  Let us know what your favorite dishes are or if you try the spaghetti squash!

Spaghetti squash has gained recent popularity in place of traditional pastas and starches. Many people looking for low-carb alternatives seek out this vegetable for its versatility and spaghetti like resemblance!  However, spaghetti squash isn’t anything new.

Spaghetti squash is a type of winter squash that can be enjoyed all year long. Its mild flavor makes it easy to pair with a variety of different foods. Just Google search recipes for spaghetti squash and you’ll get over 625,000 results that range from spaghetti squash chow mien to green Chile chicken enchilada stuffed spaghetti squash.

One cup of spaghetti squash provides 42 calories, 0g of fat, 10g of carbs, 2g of fiber, 1g of protein, and a plenty of vitamin C, vitamin B6, manganese, copper, potassium, iron and calcium.

There are so many ways to enjoy spaghetti squash. Here is a simple, healthy, flavorful, and easy to follow recipe. For added nutrition and crunch, top with crushed almonds.


10 Minutes preparation time

40 Minutes cook time

50 Minutes total time


  • 1 medium sized spaghetti squash
  • 1 t. extra virgin olive oil
  • 1/4 t. garlic powder
  • 1/8 t. black pepper
  • 1/4 t. kosher salt
  • 1 T. fresh flat leaf parsley
  • 1 T. fresh basil
  • 1 T. fresh oregano
  • 1 t. lemon zest
  • 1/3 cup feta cheese, crumbled


  1. Preheat oven to 400 degrees.
  2. Line a baking sheet with foil and spray it with cooking spray.
  3. Cut the spaghetti squash in half lengthwise, spray the flesh with cooking spray, and sprinkle with salt and pepper.
  4. Roast the squash on the middle rack of the oven for 35-40 minutes.
  5. Remove the squash from the oven and let it cool long enough so that you can handle it.
  6. Using a fork, scrape the flesh out and put it in a bowl.
  7. Add the remaining ingredients to the squash and stir everything together.
  8. Serve immediately.

Note: To make this a complete meal, serve with a source of lean protein or a half a cup of beans of your choice.  You can easily store your spaghetti squash and reheat for tomorrow’s lunch!


Kimchi and good bacteria


Tiffany Batsakis, MS, RD, LD

Registered Dietitian

Meals on Wheels of San Antonio

Do you like to travel?  Are you an adventurous eater?  I recently went on a trip to Asia and really wanted to try some local foods. I would say I wanted to try everything, but the reality is, there are some things I simply have no desire to sample.  I spent the first week of my vacation in Seoul, South Korea, the homeland and birthplace of the ever beloved Kimchi.  Kimchi is a traditional Korean food that is made by fermenting vegetables.  The main vegetable is cabbage.  Bacteria is added to aid in the fermentation process and typically, garlic, ginger, red pepper, and other herbs and spices may be added.

Kimchi offers a host of health benefits.  Cabbage is a cruciferous vegetable which has similarities to the cauliflower and Brussels sprouts we wrote about in recent blogs.  Furthermore, the fermentation process makes kimchi a probiotic food.  Probiotics are known to be helpful for our digestive system and they are considered to be a “good” bacteria.  While Americans often get their probiotics from yogurt, Koreans get them from Kimchi!  This fermented vegetable is usually served at every meal and it was even served in individual serving sizes on some of the flights I was on.

Kimchi has a very distinct flavor.  I had tried some prior to my trip to Asia, but the real thing tasted quite different to me.  It is often served with rice and the first meal I had was bibimbap.  This is a traditional meal consisting of a mixed bowl of rice with vegetables, spicy seasonings, soybean paste, seaweed flakes, and a source of protein, mine had an egg.  I added my Kimchi before taking my first bite and I have to admit, I wasn’t too excited.  This is a pungent pickled vegetable that packs a strong punch of flavor and before I knew it, I was using my chopsticks to take it back out of my bowl!  From there on out, I sampled every side serving of kimchi I was served, but I have to be honest, I was not able to develop any type of affection for this favored food.  BUT, don’t let my opinion deter you from trying new things.  There were many foods I tried that I really enjoyed.  I think the best and most interesting part of travel is sampling local cuisine and I did plenty of that.  Perhaps I can share more of my foodie adventures in future blog posts.

Tiffany in Asia