Dr. Sinatra's Greek Spaghetti Squash Boats

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

Looking for a new way to enjoy spaghetti squash? This simple, hearty, Greek spaghetti squash recipe is nutritious, deliciously healthy and ready in 35 minutes from start to finish (vegan variation also available below).

Greek Spaghetti Squash Recipe

1 large spaghetti squash, halved and seeds removed
1 large onion, diced
2 large garlic cloves, chopped
1 large organic red bell pepper, chopped
14 oz can or jar of artichokes in water, chopped
½ to 1 lb organic ground beef
2 cups organic spinach
1/2 cup organic feta cheese
1 Tbsp extra virgin olive oil, plus more as a finish
Optional: Squeeze of lemon juice

For the Greek Seasoning:

1/2 Tbsp dried oregano
1 tsp dried basil
1/4 tsp marjoram
1/4 tsp thyme
Sea salt and pepper, to taste

VEGAN VARIATION: Instead of ground beef and feta, add chopped walnuts or pine nuts and beans (giant, white, or garbanzo) when sautéing the veggies.

Preparation:

Mix together Greek seasoning ingredients in a jar and set aside.

Preheat oven to 400F. Pour 1 cup of filtered water in a roasting pan then place the spaghetti squash halves face down, then roast them for 30 minutes. While the squash is roasting, heat olive oil in a sauté pan over medium heat and sauté the onion, garlic and pepper until fragrant and soft, around 7 minutes. Remove the sautéed veggie mix from the pan and set aside in a bowl.

Return the pan to medium heat and add the ground beef and Greek seasoning mix. As you cook the meat, break it into bite-sized crumbles. When beef is fully cooked, add sautéed veggie mix back in along with feta cheese and spinach. Turn off heat and place cover on sauté pan until spinach is wilted and feta is melty.

When the squash is finished baking, remove from oven, transfer to a large plate and scrape a fork along the inside to loosen strands of squash into “spaghetti.” When done, top with some of the meat and veggie (or vegan veggie) mix, then drizzle with olive oil as a finish. If you have fresh lemon on hand, squeeze some juice over the top and serve immediately. Serves 4 as a light meal or 2 as a main course.

What I Love about these Greek Spaghetti Squash Boats

Not only are they delicious, these squash boats are PAMM compliant! In a nutshell, PAMM (which stands for Pan-Asian Modified Mediterranean) means:

40-45% low-glycemic carbs: veggies, fruits and legumes
30-35% healthy fats, like olive oil, avocado, nuts
20-25% lean protein, like organic meat or chicken, or if vegan – more beans and nuts

I’m a big fan of plant-based meals supplemented with a little bit of animal protein. Besides ground beef and a little feta cheese, this dish is literally overflowing with nutrient-rich veggies. Spaghetti squash is jam-packed with nutrients. One cup of the stuff has only 42 calories but provides a good source of fiber, antioxidants vitamin C and beta-carotene, manganese and vitamin B6. This spaghetti squash recipe also contains artichokes, which are naturally very low in sodium, yet full of fiber, antioxidants, and essential vitamins and minerals. They’re also one of my top foods for detox support. And onions and garlic have been on my list of top healing foods forever! The thing that ties the whole dish together for me, is olive oil – my favorite superfood.

Mangiare!

Additional Reference:

Healthline. Is Spaghetti Squash Good for You? Nutrition Facts and More. Healthline.com, last accessed 4.5.20 at https://www.healthline.com/nutrition/spaghetti-squash#antioxidants