SPAGHETTI SQUASH WITH GROUND BEEF [AIP RECIPE]

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Do you recall the days when you could indulge in a plate of spaghetti and meatballs without worrying about weight or cholesterol?

Many, especially flesh supporters, responded by shovelling down spaghetti, which was served with meatballs, a rich sauce, and plenty of carbohydrates.

Well, as we say, for some people, watching out for their health is no longer a dream, and that’s why it is clear that traditional spaghetti cannot be all that healthy.

At this point, Spaghetti Squash with Ground Beef comes in as the best direction towards healthy meals.

If you want penne or any other type of pasta, substitute it with spaghetti squash or even courgette. These go perfectly with the healthy minced beef, so you get those warm, sweet flavours without the guilt.

This allows you to feast on your favourite meal while adhering to your health objectives.

Let’s explore first the goodness of spaghetti squash as a replacement and the steps of making such a meal at home.

Key Takeaways

Spaghetti squash is a low-carb, nutrient-rich alternative to traditional pasta.
Lean ground beef offers high-quality protein with reduced unhealthy fats.
This dish is customizable for various dietary preferences like keto, vegan, and gluten-free.
Roasting the squash ensures it maintains a firm, spaghetti-like texture.
Spices like thyme, rosemary, and turmeric add flavour while providing anti-inflammatory benefits.

Why Your Favorite Spaghetti and Meatballs Might Be Hurting You

The Hidden Dangers in Traditional Spaghetti and Meatballs

There’s nothing wrong with spaghetti and meatballs, right? Wrong! The composition has played a role in deteriorating health for quite some time. A few of those are:

1- Fatty Meatballs

The common meats used in making meatballs are greasy pork and assorted fatty ground beef.

They are processed meat that contains saturated fats fried meatballs may be cholesterol-raising or even lead to heart problems.

2- Refined Carbs in Pasta

White pasta is a simple or refined carbohydrate that, upon ingestion, gets converted into sugars in the body.

Overconsumption of refined carbohydrates, in the long run, can lead to type two diabetes, mainly due to insulin resistance.

3- Sugary and Salty Sauces

Most pasta sauces found in supermarkets have high added sugars and salts.

Over-sugary foods can lead to excessive weight gain and issues with the decaying of the teeth, while sodium excess causes high blood pressure.

Spaghetti Squash: A Nutritious Pasta Alternative

What Is Spaghetti Squash?

It is also known as the winter squash, and when baked, it pulls apart in long strands similar to noodles.

While standard pasta is carbs51, spaghetti squash is low-carb with fewer calories and virtually no fat, making it very nutritious.

Nutrient	Amount (per cup, cooked)
Calories	42
Carbohydrates	10g
Fiber	2.2g
Vitamin C	5.4 mg (9% of Daily Value)
Vitamin A	2.4% of Daily Value
Potassium	180 mg (5% of Daily Value)

Why Choose Spaghetti Squash Over Traditional Pasta?

Low in Carbs: Spaghetti squash, unlike conventional pasta, which is made from refined wheat flour and contains many carbohydrates, contains very few carbs.
High in Fiber: Spaghetti squash fiber improves digestion, prevents hunger, and helps to manage blood sugar levels.
Nutrient-Dense: Spaghetti squash is beneficial for the immune and cardiovascular systems due to its high levels of vitamin C, vitamin A, and potassium.

The Health Benefits of Lean Ground Beef

This may be because traditional meatballs are made of fatty meat, whereas this recipe features ground beef which is lean. The flavour is meaty and delicious but lower in calories and unhealthy fat.

Nutritional Value of Lean Ground Beef (Per 100g)

Nutrient	Amount
Calories	250 kcal
Protein	26g
Fat	15g (6g saturated)
Iron	2.6 mg (14% DV)
Zinc	5.4 mg (36% DV)

Benefits of Lean Ground Beef

High in Protein: Protein helps restore and grow muscles. There’s a lot of good protein in lean ground beef with not too much fat.
Rich in Iron and Zinc: Iron plays a role in the transportation of oxygen in the body, and zinc helps build immunity.
Low in Saturated Fat: The use of lean ground beef automatically lowers the level of saturated fat in the diet which can increase the cholesterol level.

How to Make Spaghetti Squash with Ground Beef

Ingredients

Here’s a breakdown of the ingredients you’ll need for the recipe:

Ingredient	Amount	Health Benefits
Spaghetti Squash	1 large	Low in carbs, high in fiber, rich in vitamins
Lean Ground Beef	1 lb	High in protein, lower in saturated fats
Coconut or Olive Oil	1 tbsp	Heart-healthy fats, anti-inflammatory properties
Onion (diced)	1 medium	Low in calories, contains antioxidants
Garlic (minced)	2 cloves	Boosts immune health, anti-inflammatory
Butternut Squash (diced)	1 cup	Rich in vitamin A, adds sweetness without sugar
Diced Tomatoes	1 cup (canned or fresh)	Contains lycopene, a powerful antioxidant
Bone Broth	1/2 cup (or vegetable broth for vegetarian)	Promotes gut health, adds rich flavour
Fresh Thyme	1 tbsp	Antimicrobial properties, adds depth of flavour
Fresh Rosemary	1 tsp	Anti-inflammatory, adds a savory note
Sea Salt	1/2 tsp	Helps regulate fluid balance, adds flavour
Ground Turmeric	1/4 tsp (optional)	Anti-inflammatory helps reduce pain and swelling

Instructions

Prepare the Spaghetti Squash:

The desired temperature is attained by setting the oven to 200°C or 400°F.
Slice the spaghetti squash in halves vertically and scoop out the insides. Brush the flesh with either coconut or regular oil, then add salt.
Cut sliced squashes, place them with the inner side down on parchment paper over a baking tray, and bake for half an hour to forty-five minutes. When finished, with a fork, pull out threads reminiscent of ‘spaghetti’ from the squash.

Cook the Ground Beef:

Warm oil in a pan on medium heat. Then, add the onion and minced garlic and cook for a couple of minutes until it turns slightly transparent.
Thereafter, add the lean minced meat, cooking it well until brown. Leave any excess oil to make this dish healthfully light.

Prepare the Sauce:

Then, to the soaked beef mix, add diced pieces of squash, tomatoes, soup bones, thyme, rosemary, salt, and turmeric.
Cook for about 10-15 minutes to allow the squash to be well cooked without falling apart and the rather distinct tastes to come together somehow.

Combine:

If the beef sauce is too thick and the spaghetti squash strands are shallow and nice, mix them up with the beef sauce.
If there are too many leftovers, place the left sauces on the squashes.
There are no rules about scooping the left sauces with lots of rosemary or thyme if that was the intention.

Serve and Enjoy:

It can be packed away refreshing and served whilst hot gent comfort food which is devoid of any guilt.

Nutritional Breakdown of Spaghetti Squash with Ground Beef

Nutrient	Amount per Serving (approx. 2 servings)
Calories	600 kcal
Protein	45g
Fat	30g (9g saturated)
Carbohydrates	25g (8g fiber, 10g sugar)
Sodium	700 mg

This dish has the best protein-to-carbohydrate ratio, making it suitable for individuals who would like to adhere to a low-carb diet.

Health Benefits of Adding Herbs and Spices

Don’t think that herbs and spices such as thyme rosemary and turmeric, which have been used in this preparation merely for taste, have no health benefits because they have a lot of health benefits too.

Fresh Thyme

Thyme’s antibacterial properties make it a wonderful herb for elevating immunity. In gastronomy, it gradually enhances the savor of the recipe.

Fresh Rosemary

In addition, rosemary has anti-inflammatory properties that relieve swelling and enhance blood circulation. Its sweet and woody flavour adds warmth to the ground beef while balancing the apple and butternut squash.

Turmeric

Turmeric is a plant root that is yellow in colour and contains curcumin, which is known for its anti-inflammatory properties.

Most people use it to alleviate pain, inflammation, and oxidative damage in the body.

So, a very small dose of turmeric can be useful when preparing spaghetti squash by not only providing some health benefits but also a light accent that will harmonise with the rest of the spice.

Storing and Reheating Spaghetti Squash with Ground Beef

It is certainly acceptable to expect that one may have this glass or two, if not more, when preparing a large quantity of this dish.

So how do you store and reheat spaghetti squash with ground beef without compromising the flavor and texture?

Best Practices for Storing

Refrigeration: Store the dish in an airtight container in the refrigerator. It will stay fresh for 3-4 days.
Freezing: You can also freeze spaghetti squash with ground beef. Place the dish in a freezer-safe container or zip-lock bag. It will last for up to 3 months.
Portioning: For easy meal prep, divide the dish into individual portions before storing, making it easy to reheat single servings.

How to Reheat

In the Microwave: Place a portion of spaghetti squash with ground beef in a microwave-safe dish and cover loosely. Heat for 1-2 minutes on high, or until heated through.
On the Stove: If you prefer to reheat on the stove, place the dish in a skillet over medium heat and stir frequently until warmed through.

Customizing Your Spaghetti Squash with Ground Beef

The only challenge with this recipe is how limited it is in its completeness. It allows you to modify it depending on the type of diet you follow, what you enjoy the most, or if you run out of ingredients.

Low-Carb or Keto-Friendly Version

You can replace foodstuffs in this one if looking for keto-friendly options to cut carbohydrates even further:

Replace Butternut Squash: Butternut squash is quite healthy; however, it is one of the high-carb vegetables. Go for bell peppers or zucchini instead to reduce the carbs.
Cheese Topping: You could also consider sprinkling some mozzarella cheese or tej for added flavour in accordance with keto.

Vegetarian or Vegan Version

This dish can also be made vegetarian and/or vegan by removing the ground beef and bone broth easily without changing the taste of the dish:

Substitute Ground Beef: When looking for something high in protein and plant-based, substitute ground beef with plant-based or vegan ground beef, such as lentils. Tofu crumbles would work for the vegan protein that replaces ground meat.
Replace Bone Broth: You can replace bone broth with vegetable broth and make your recipe vegetarian or vegan. Nutritional yeast can also make the sauce cheesy without using dairy.

Gluten-Free and Dairy-Free Options

This dish is gluten-free because it uses spaghetti squash rather than noodles.

To prepare this meal without dairy products, do not add cheese toppings or use soy cheese toppings instead.

Serving Suggestions for Spaghetti Squash with Ground Beef

This dish is fairly complete on its own but does benefit from vertical kicks for more dramatic presentations.

Here are some suggestions of foods that could be combined with your dish to complete it.

Side Dishes

Simple Green Salad: A crisp, light salad with spinach, arugula, or mixed greens pairs perfectly with the heartiness of the spaghetti squash and beef.
Roasted Vegetables: Roasted Brussels sprouts, broccoli, or cauliflower make great sides to add extra fiber and vitamins to the meal.
Garlic Bread (Gluten-Free Option): For those who aren’t avoiding gluten, a small piece of gluten-free garlic bread can add a satisfying crunch.

Toppings

Parmesan Cheese: A sprinkle of Parmesan cheese on top adds a rich, savoury flavour.
Fresh Herbs: Garnish with more fresh thyme or rosemary for added aroma and flavour.
Avocado: Sliced avocado on the side will give the dish a creamy texture and boost its healthy fat content.