Spaghetti Squash with Red Lentil Tomato Sauce

In recognition of Colorectal Cancer Awareness Month it is important to embrace a healthy lifestyle as research is very supportive of the impact of lifestyle, especially diet on colorectal cancer risk. An overwhelming amount of evidence has found a strong connection between red and process meat intake with increasing colorectal cancer risk. There are several possible causes for this risk including that red and processed meats are high in potentially harmful substances such as saturated fat, an overabundance of essential amino acids and other nutrients that promote cell growth, and potentially carcinogenic compounds such as nitrates, heterocyclic aromatic amines (HCA) such as PhIP, and polycyclic aromatic hydrocarbons (PAH), which are formed during the processing or cooking of meat. Red and processed meat also lacks protective compounds that have been found to have preventative effects on cancer, such as fiber, antioxidants, and phytochemicals (plant chemicals with cancer fighting properties). For this reason it is recommended that people consider decreasing their intake of red and processed meat while increase their intake of plant based foods. Plant based foods such as fruits, vegetables, nuts, seeds, legumes, and grains have many protective components as they are rich in fiber, antioxidants, and phytochemicals. See below for a recipe full of fiber, antioxidants, phytochemicals, and plant based protein.

Spaghetti Squash with Red Lentil Tomato Sauce:

Recipe by: Eric C. Sharer, MPH, RD, CSO, CDN Serving size: 1.5 cup Yield: 8 servings

Sauce Ingredients:

5 cupswater

1 ½ cupred lentils

2 eachmedium onion, chopped

4 clovesgarlic, minced

2 eachlarge parsnips, diced or grated

1 ½ broccoli crowns, chopped

½ poundsliced fresh organic mushrooms

1-2 eachorganic green peppers, seeded, de-stemmed, and diced

1 eachmedium organic zucchini, sliced or grated or eggplant, chopped

1 28 oz. Cancanned organic tomatoes, whole or diced (Check for no added sugar) *

1 eachcan/jar organic tomato sauce (Check for no added sugar) *

3 tbsp.fresh basil or 1 tbsp. dried

3 tbsp.fresh oregano or 1 tbsp. dried

Squash Ingredients: 1-2 eachSpaghetti Squash

Directions: Sauce- Stove-top method:

1. Combine lentils and water in a large pot. Bring to a boil and reduce to a simmer. Cook covered for 25 minutes. Add extra water if necessary.

2. Combine remaining ingredients into pot. Bring to a boil, and reduce to a simmer. Cook until vegetables are tender. Approx. 45 – 55 minutes ** If using fresh herbs, do not add them until the end of cooking the sauce.

Slow-cooker (crock pot) method:

1. Place all of the ingredients in slow-cooker. Cook on low for 6-8 hours or on high for about 4 hours. * If you have hypertension (high blood pressure) or are trying to avoid excess salt consumption choose No salt added tomatoes, or sauce containing low sodium (< 300mg per serving).

Directions: Squash

1. While the sauce is cooking, Preheat oven to 400° 2.Cut squash in half lengthwise. Scoop out and discard the seeds. Place skin side facing up in a casserole pan. Add water to pan to cover ½” of squash. Bake for 30 to 40 minutes, until the squash is tender. * May take longer depending on squash size. Also may need to add water over time. 3.Remove from oven, cool for 5 minutes, and scrape out insides using a fork (it comes out in strands like spaghetti)



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