Run Oregon Kitchen: Spaghetti Squash 5k


As we know, a 5k is 3.1 miles. Here is my take on the so-called Spaghetti Squash 5k – 3.1 different ways.Each way is very delicious, very healthy, low carb, and vegetarian or vegan. First of all, in case you’ve never had spaghetti squash, the insides of the gourd peel out and provide a yellow spaghetti-like texture. You technically could do any of these recipes with pasta, but here is a healthier option for the season.

Mile 1: Squash Stroganoff

  • 1 Spaghetti Squash
  • 2 cans Cream of mushroom soup
  • You need a bunch of different kinds of mushrooms – I prefer brown, white, and shiitake. You can use whatever you want, but make sure you have plenty of them
  • Garlic, minced
  • Salt, pepper, other preferred seasoning

Cut the squash in half and scoop out the seeds. Place the rind side up onto a pan and cover the base of the pan with some water. Bake on 400°F for 35-45 min or until you can stick a fork easily in it. While it’s in the oven, slice up the mushrooms and sauté them all in one pan with some oil. Throw some minced garlic in there, salt, pepper any of your favorite seasons to your liking. Once all the mushrooms are sautéd and cooked through, combine the cream of mushroom soup into the pan and set on low heat.

When the squash is done, scoop out the yellow meat, which gets real stringy. I recommend using a fork to get it out, but a spoon works.Then just put the squash into a bowl, cover with the mushroom sauce, and garnish with some fresh parsley or basil.

Mile 2: Squash Bolognese Autumn Edition

As you may have seen before, I gave a recipe for Bolognese that I highly recommend you check out. This recipe is essentially the same, but using spaghetti squash instead of zuudles.

  • Spaghetti Squash
  • Mirepoix (Carrots, Celery, Onion)
  • Mushrooms
  • Red wine
  • Tomato sauce
  • Garlic, minced
  • Salt, pepper, other preferred seasoning

The first thing you need to do is follow recipe one for making the squash. If you are strapped for time, you can cheat a little for this recipe to make it simpler. Trader Joe’s has a precut mirepoix mix that can save time. If you are going to forego that and use your own chopping and cooking, dice the mirepoix veggies into pretty fine cubes and sauté them all together in one pan with oil. Then slice the mushrooms and mince some garlic and add them both into the pan. Add your tomato sauce to the sautéd veggies and mix around before adding a splash of red wine to add an acidic savory flavor to the sauce. Leave on low heat once all mixed in together. When your squash is ready, simply pour over the spaghetti portion and add some fresh basil as a garnish and/or grated cheese.

Mile 3.1: Squash Pasta Salad

This one may be a bit more “summery” than “autumnal, but it is still a favorite of mine regardless of the season.

  • Spaghetti squash
  • Fresh Spinach
  • Black olives
  • Artichoke hearts
  • Broccoli
  • Italian dressing

This one should take minimal time and effort and provide a tasty result. Follow the same squash cooking as above. I also like to cook the broccoli for this dish, but it can be done raw as well. When the squash is ready, simply combine all the ingredients into the bowl and mix in the italian dressing. Simple as that!


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