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  • 1 spaghetti squash, about 3 pounds
  • ¾ to 1 cup of wicked good sauce (recipe as follows)


  • Preheat oven to 350°F. Wash the spaghetti squash, then poke with fork or metal skewer in about six places. Place in shallow baking pan with sides.
  • Bake for 90 minutes or until fork tender. Allow the squash to cool for about 10 minutes, then transfer it to the cutting board. Cut it in half, lengthwise. Remove the seeds and pulp with a large spoon or an ice cream scoop, then discard. Using a fork, rake the flesh onto a large platter or bowl to create the spaghetti-like strands.

If you are worried that spaghetti squash won’t fill you up, think again. The fiber content of spaghetti squash and enriched spaghetti is very similar, providing just over two grams per cup. This means that spaghetti squash provides the same fiber content for less calories, helping you feel just as full without eating hundreds of calories.


One study screened the seed extracts of spaghetti squash to detect the presence of phytochemicals, such as alkaloids, saponins, tannins, phlobatannins, steroids, glycosides, and terpenoids. To extract the spaghetti squash, solvents like methanol, chloroform, acetone, benzene, and petroleum ether were used. When tested against microbial strains such as Pseudomonas aeruginosa, Proteus vulgaries, Staphylococcus aureus, and Escherichia coli, it was found that extracts derived with methanol and acetone showed the most potent antimicrobial properties.