Summer Vegetable Spaghetti

 

Have you ever tried replacing regular spaghetti noodles with baked spaghetti squash? If you haven't, then you're in for a real treat. Spaghetti squash is such a nutrient-dense, and deeply satisfying food! In fact, we started growing it in our garden (it's very easy to grow). For instructions on baking winter squash, turn to page 260 in The Whole Life Nutrition Cookbook. The homemade Bolognese sauce recipe below is loaded with fresh summer vegetables and herbs, so it's not only filled with flavor but important nutrients as well. When purchasing ground beef, be sure to look for organic grass-fed beef at your local farmer's market or health food store. 

This beautiful recipe comes from our Whole Life Nutrition Cookbook!

Summer Vegetable Spaghetti

I like to make this sauce toward the end of summer when there is an abundance of vegetables needing to be used. You can freeze the sauce in pint-size jars for future use. I prefer to serve the sauce over baked spaghetti squash, but my children prefer brown rice noodles—either way it’s a nutrient-dense meal! Serve with a large green salad.

1 tablespoon extra-virgin olive oil
1 medium onion, diced
3 to 4 garlic cloves, crushed
1 tablespoon dried Italian seasoning
2 teaspoons sea salt
1 pound ground organic grass-fed beef
3 carrots, diced
2 red bell peppers, stemmed, seeded, and diced (about 1½ cups)
1 large zucchini (about 2 cups diced)
2½ cups tomato sauce (one 24-ounce jar)
¾ cup tomato paste (one 7-ounce jar)
1 to 2 cups chopped kale
½ cup packed fresh basil leaves, chopped
½ cup fresh parsley, chopped
freshly ground black pepper
pinch crushed red chili flakes (optional)
baked spaghetti squash or brown rice noodles, for serving

Heat the olive oil in an 11- or 12-inch, deep skillet over medium heat. Add the onion and sauté for about 5 minutes. Add the garlic, Italian seasoning, sea salt, and ground beef and sauté for another 5 to 7 minutes, or until the beef is no longer pink. Add the carrots, bell peppers, and zucchini and sauté for 5 minutes more.

Stir in the tomato sauce and paste, cover, and cook for about 20 minutes, or until the vegetables are tender. Stir in the kale, basil, parsley, black pepper, and red chili flakes and simmer for few minutes more. Taste and adjust the salt and seasonings if necessary. Serve over baked spaghetti squash or brown rice noodles.

Yield: 6 servings

 

Stay up to date with the current science and recipes that can help make your family healthy.

Comments

Is this a phase 2 recipe? I am surprised that the nightshade vegetable , tomato, is included - I would have thought that would have been added in phase 3 as a trial. Also, does the protol cover histamine intolerances?

Hello,

Do you have any protocols for histamine intolerances? My husband really suffers with that. Any information would really be appreciated.

Thank you,
Cheryl

Add new comment

Recipes from Whole Life Nutrition

Fried Plantains and Sausages

If you are looking for a very easy elimination diet breakfast meal that will keep you fueled throughout the day, then this recipe is for you. Plantains are an excellent source for complex carbohydrates that are easily digested. Use any type of nightshade-free organic sausage that is acceptable for phase 2. If you are vegetarian then try using cooked, drained black beans and ground cumin in place of the sausages. We like to make this quick and easy elimination diet meal for breakfast, lunch, or dinner!  Read more about Fried Plantains and Sausages

How To Crack Open a Young Coconut

When you are feeling wilted and tired, nothing seems to hydrate better than the water from a fresh, young coconut. This is because it contains minerals like potassium, sodium, and magnesium that allow for water to pass through cellular pumps and hydrate your cells. Not to mention, the flavor of fresh young coconut water is absolutely delicious! Learn how to crack open a fresh coconut in this short video.  Read more about How To Crack Open a Young Coconut

Nighttime Tea Recipe

Sleeping well is key to proper digestion and detoxification. When we don’t sleep our bodies produce more inflammatory chemicals. This can lead to a leaky gut, as well as pain and inflammation throughout the body. This tea calms the nervous system and helps prepare the body for a deep sleep.  Read more about Nighttime Tea Recipe

How to Make Broccoli Sprouts

Broccoli sprouts contain a chemical called sulforaphane which is one of the most potent antioxidants and detoxification substances that we know of. These have been shown to greatly reduce the risk of stomach, bladder, colo-rectal, and breast cancer. Just add about 1/4 cup a day to your diet and watch your health change! Read more about How to Make Broccoli Sprouts

Sunny Sunflower Seed Burgers

Try this meatless recipe as an alternative to hamburgers. In fact, this recipe is one of our children's favorites! They like to eat them with ketchup, a lettuce salad, sliced avocado, and homemade lacto-fermented dill pickles. These tasty nut-free, vegan burgers can also be wrapped in lettuce leaves (instead of using a bun) and used during phase 2 of our Elimination Diet.  Read more about Sunny Sunflower Seed Burgers