Spice up your usual spaghetti squash dish with a Tuscan flare and featuring a summer favorite, brats! When combined in a casserole, this low calorie and low carbohydrate squash adds the perfect texture. Not only is spaghetti squash versatile, it is also nutrient-dense, full of fiber to aid in digestion, and has a low glycemic load to help manage healthy blood sugar levels.
When creating casseroles, quality ingredients matter. This dish has replaced all the possible inflammatory promoting creams, cheeses, and meats with high-quality substitutes that promote healthy digestion and cellular function. Grass-fed and grass-finished brats are higher in key nutrients, including antioxidants, vitamins, and a beneficial fat called conjugated linoleic acid (CLA) that has been tied to improved immunity and anti-inflammation benefits. Creating the “cheese” sauce eliminates any added preservatives and possible sensitivities to dairy (a lot of the population is lactose intolerant or sensitive to dairy). The array of vegetables used, including kale (feel free to substitute with spinach) and sun-dried tomatoes, increases the powerful antioxidant, vitamin and mineral load of this dish. Research consistently shows that people who eat the most vegetables have the lowest risk of many diseases, including cancer and heart disease.
Pair with a glass of red wine to complete this delicious Tuscan inspired meal.
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Spaghetti Squash Casserole
- 1 package (4) of grass-fed brats thawed and chopped (get your brats from @springcutcattle)
- 2 spaghetti squash
- 4 cups chopped kale easiest to buy a bag of organic chopped kale
- 2 jars of organic sun-dried tomatoes drained and sliced
- 1 sweet onion
- 1 large portabella mushroom
- 2 tbsp olive oil 1 for brushing on spaghetti squash and 1 for sautéing brats, onion and mushrooms
Cheesy Garlic Sauce
- 2 cups raw cashews
- 1 cup full fat coconut milk
- 2 cloves garlic
- Juice of 1 lemon
- 2 tsp pink salt
- 1 tsp red pepper flakes
- 1 tbsp dried oregano
- 1/3 cup nutritional yeast
- 1/2 tsp pepper
- Preheat oven to 400 degrees Fahrenheit.
- Cut spaghetti squash in half lengthwise. Scoop out the seeds with a spoon. Brush insides with olive oil. Place face down on a pan with sides, and cook for 30-45 minutes, or until golden brown on outside and soft to the touch.
- Once cooked, place aside and allow spaghetti squash to cool.
- While spaghetti squash is cooking, heat a large skillet over medium heat. Add in chopped brats, and chopped onion and sauté for 7-10 minutes. Add the mushrooms and sauté for another 5 minutes. Transfer everything from the skillet to a large casserole dish, leaving the fat.
- Sauté kale in the fat for 5 minutes.
- Make the cheesy garlic sauce. To make the sauce, combine all the sauce ingredients into a blender and blend on high until creamy consistency is achieved. May need to add some water to make creamier.
- Once the squash has cooled, use a fork to remove the strands and transfer to the large casserole dish and mix with the brats, onion and mushrooms.
- Add sauce to the casserole dish and mix.
- Add kale and sliced sun-dried tomatoes and mix some more.
- Bake at 400 degrees for 20-30 minutes, until edges are golden brown.
- Serve and enjoy!