Josef’s Fiance Presents: Veggie Spaghetti
Q: When is spaghetti a vegetable?
A: When it’s a spaghetti squash!
We all know that we will have less body fat, better health, and more energy with fewer processed carbs in our lives. The spaghetti squash offers a way to improve your physique and eat a yummy old favorite at the same time. Try this as a side dish with your favorite protein, or add ground turkey, beef, or imitation meat to the sauce for a complete meal.
Ingredients
| 1 medium spaghetti squash | |
| Salt & pepper to taste | |
| 1 jar pasta sauce (with no sugar added) |
Instructions
- Preheat oven to 450? F. Chop squash in half lengthwise. Scoop out the seeds and slimy gunk; be thorough and get it all.
- Spray lightly with olive oil, and sprinkle with salt and pepper to taste. Place cut side down on a baking sheet and roast for 30-40 minutes.
- Let the squash cool approximately 5 minutes. Scrape the tines of a fork across the insides to separate the “spaghetti,” scoop out, top with sauce, and enjoy.
Nutrition Facts
Number of servings depends on the size of your squash. Per 1.5 cup serving with 1/2 cup sauce including some olive oil is 150 kcal.
Josef’s Breakfast Fiesta
One night I was hungry, and I needed a new recipe for newsletter #29. So, I looked in my fridge and found eggs, spinach, avocado, turkey bacon, salsa and an orange, and asked myself, “How can I make something yummy and quick with this stuff?” With my hodgepodge of ingredients I created what I am now calling a “Breakfast Fiesta” because it was vaguely Tex-Mex and it was freakin’ awesome.
Ingredients
| 1/4 cup sliced ripe avocado | 80 kcal |
| 1/4 cup salsa | 18 kcal |
| 2-3 cups spinach | 20 kcal |
| 1/2 to 1 orange | 43-86 kcal |
| 1 or 3 whole eggs | 70-210 kcal |
| 2 or 3 egg whites | 17-51 kcal |
| 2 or 4 pieces turkey bacon | 40-80 kcal |
Instructions
- Begin cooking turkey bacon. While bacon cooks, begin wilting spinach in the pan that you will be cooking your eggs in.
- Add eggs and scramble with spinach. Flip turkey bacon.
- Cut up avocado, and add to eggs. Cut up 1 to 3 slices of the turkey bacon and add to eggs.
- Turn off heat under eggs, and mix well. Transfer to plate and top with salsa, and serve with remaining bacon and orange.
Nutrition Facts
Large version (3 whole eggs + 2 egg whites + 4 pieces turkey bacon 1 whole orange) = 1 serving @ 511 kcal (yes, it is ok for a man to eat a breakfast that large—the more muscle you gain the more food you can eat without gaining body fat and the easier it is to lose body fat.)
Small version (1 whole egg + 3 egg whites + 2 pieces turkey bacon + 1/2 orange) = 1 serving @ 332 kcal
Josef’s Quick and Easy Mock mashed Potatoes
After I dropped my 45 pounds of body fat I thought that mashed potatoes would be off-limits to me. And they are. BUT, I have found a really, really good substitute for them made of cauliflower. Before you turn up your nose, give them a try. You won’t believe how good they actually taste.
Ingredients
| 1 small head cauliflower, quartered & steamed | 66 kcal |
| 2 tbsp butter | 204 kcal |
| 3-5 cloves of garlic, chopped | 20 kcal |
| Salt and pepper to taste |
Instructions
- Steam cauliflower for 5-8min. While cauliflower is steaming, sauté the garlic.
- Place everything into a food processor and process until all chunks have been removed. This may take some stirring.
- Enjoy.
Nutrition Facts
Makes 4 servings at 73 kcal per serving
