They look like giant lemon footballs, yet spaghetti squash is packed with good nutrition. High in vitamins, minerals and fiber, it also offers a mild flavor and unique texture. It can easily become a favorite in anyone’s kitchen.
History and Fun Facts of Spaghetti Squash
This vegetable is native to Central America; it made its way to China in the 1850s and became an American veggie almost 100 years later.
- Also called vegetable spaghetti, a spaghetti squash typically weighs 2-3 pounds. It averages about nine inches in length.
- Spaghetti squash doesn’t taste like traditional spaghetti. Its name comes from the fact that when cooked, it naturally forms strands that resemble spaghetti noodles.
- During World War II, it was first served as a pasta substitute because it was hard to get processed foods like pasta.
- Squash fall into two groups, winter and summer. Despite being harvested in the fall, spaghetti squash is actually classified as a winter squash because it has year-round availability and an amazing shelf life.
Spaghetti Squash and Its Key Nutrients
This veggie is packed with an acid that turns food into energy (vitamin B5, or pantothenic acid). But that’s just the tip of its nutritional iceberg:
- Spaghetti squash is relatively low in calories: a single cup includes 30 total calories.
- Rich in fiber, it’s a helpful food for weight maintenance. Each cup offers 2.2 grams of fiber and 7 grams of carbohydrates.
- Spaghetti squash has lots of vitamin A and vitamin C, which helps with healthy eyesight and skin.
- It’s known as a decent source of manganese and vitamins that can form healthy bones and blood as well as supporting brain function.
Choosing the Best Spaghetti Squash
Since you can find it in stores all year long, look for the very best. Use these ideas to fuel your hunt:
- Find ones with uniform color that are free of bruises, soft spots or cuts.
- Your squash should feel dense and heavy and include a few inches of dried brown stem attached.
- Store your choices in a cool, dry place. They’ll be fresh for about three months.
Preparing this Unique Vegetable
Simplicity is the key with spaghetti squash. Try these approaches:
- Cut it in half, scoop out the seeds and add some olive oil.
- Baking/roasting is the most common approach to cooking this squash, but you can steam or microwave yours. You won’t lose nutrients.
- If baking/roasting, aim for about 30 minutes. Unlike acorn or butternut squash, you don’t need it “mushy.” To get firm “spaghetti noodle” feel from this veggie, less is more. Use a fork to pull the flesh from the skin.
- Use the flesh as a noodle replacement in stir fry or other pastas.
- Try it solo as a delicious side dish; just season it to compliment your main-dish protein.
Try These Recipes
More Fun Veggie Facts
Learn more about Avera nutrition services.
By Meghan Buckman, an intern with the dietary team at the Avera Human Performance Center in Sioux Falls.
