Get your Gourd On

November 23, 2016

Fall is the perfect season to fall in love with pumpkin, squash, and other gourds. Extremely affordable, these autumnal vegetables are packed with nutrients while low in calories. A cup of cubed squash has just 40 calories, for example. Gourds are rich in potassium and vitamins A, C and B6. 

Pumpkin and butternut squash are the famous representatives of the gourd family, there are many other varieties that you can find in your supermarket or farmer's markets (those that are still open). Growing in popularity is the spaghetti squash, whose stringy texture has made it a favorite of low-carbers substituting it for pasta.

Gourds can be eaten as side dishes, added to soups and stews, or even used for dessert. One of the easiest ways to prepare them is to cut them up, remove the seeds, lightly baste the inside with olive oil, and then roast them until ready.

Prep tip: it can be very challenging to cut gourds due to their thick tough skins. Blast them in the microwave for a few minutes to soften them up.


Roasted Butternut Squash:

2 cups of cubed butternut squash

2 Tbsp. of olive oil

2 Tbsp. parsley

1 tsp. of salt

1 tsp. of pepper


Combine ingredients in bowl.

Once the squash is nicely coated place on a baking sheet and bake for 35 minutes at 375 degrees. 


Low Carb Spaghetti Squash Quiche:


4 Large eggs


8 oz.(s)
 Liquid egg whites


1 cup 


2cups diced 
Portobello mushrooms


1/2 cups 
Yellow onion


1 cup Green pepper


2 cups Spaghetti Squash (cooked)


1 tsp.


1 tsp. 
Black Pepper


Optional 2 oz. Sausage and Feta cheese 



  1. Pre-heat oven to 400 degrees.

  2. Fill an oven safe pan with enough water to cover the bottom.

  3. Slice the spaghetti squash length ways and lay each half face up in the tin filled with water. 

  4. Drizzle some olive oil on each spaghetti squash.

  5. Put spaghetti squash in oven for 45 minutes or until you are able to pull away spaghetti squash with fork.

  6. Sauté all of the vegetables in a 1 Tbsp. of olive oil until soft.

  7. While vegetables are cooking, combine egg whites and eggs in a bowl.

  8. Whisk all of the eggs together and season with some salt and pepper.

  9. Once vegetables are cooked, remove from pan and add to egg mixture Once cooked, remove spaghetti squash from oven and remove all spaghetti squash from the inside and move into another bowl.

  10. Season spaghetti squash with salt, pepper, and onion pepper.

  11. Once seasoned, spray your quiche pan with cooking spray and put spaghetti squash into the bottom of the pan (spaghetti squash should be packed up the sides of the pan as well)

  12. Place the pan into the oven and cook for another 20 minutes.

  13. Remove pan from oven and fill your cooked crust with egg and vegetable mixture.

  14. If desired, sprinkle feta cheese and sausage on top of the quiche.

  15. Cook quiche for 30 minutes or until you are able to insert a tooth pick and remove it cleanly.

  16. Slice into eight pieces and enjoy.



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