spaghetti squash with creamy avocado sauce

Posted by on Oct 29, 2012 in vegetables | 0 comments

I love avocados.  I guess that is obvious.  I add them to anything and everything and even eat them plain with maybe a little balsamic drizzled over.  I came across a recipe from one my favorite food blogs, Oh She Glows, for an avocado cream pasta sauce – YUM!  Creamy equals comfort to me.  Now that the weather has finally gotten cooler, I crave warm and creamy foods.  I tweaked her recipe just a little and am loving this sauce tossed with quinoa pasta or spaghetti squash.  I served this with chipotle lime salmon for a complete meal.

Growing up, I was part of the “no fat” generation.  I believed that as long as a food had no fat (despite the mega amounts of sugar), it was healthy and I would get skinny eating it.  What a myth I bought in to!  Our bodies must have healthy fats to be strong and thrive.  Avocados are a food known for being especially high in fat – about 85% of  their calories come from fat.  The types of fat in avocados have several health benefits:

  • Phytosterols (a big part of avocado fats) are important in keeping inflammation under control, especially the inflammation involving arthritis.
  • Polyhydroxylated fatty alcohols or PFAs (mainly in ocean plants) are also quite anti-inflammatory.
  • The fatty acid called oleic acid (over half of the total fat in an avocado) is similar to the fat of olives and olive oil, so it not only helps our digestive tract absorb fat-soluble nutrients and but it is also a monounsaturated fat, so it has been shown to lower the risk of heart disease.
spaghetti squash with avocado cream sauce
Recipe type: side dish, vegetable
Serves: 2

  • 1 spaghetti squash
  • 1 medium avocado
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • juice from ½ lemon
  • zest from 1 lemon (for garnish)
  • ½ teaspoon sea salt
  • 2 cloves garlic
  • handful of fresh basil leaves
  • handful of parsley
  • fresh cracked pepper

  1. Preheat the oven to 425 degrees.
  2. Place spaghetti squash in the preheating oven for 5 minutes to soften, making it easier to cut in half.
  3. Remove from the oven and cut in half lengthwise. Scoop out and discard the seeds.
  4. Place the squash cut side down on a parchment-lined baking sheet, and bake for 45 minutes.
  5. Scoop out and divide squash “noodles” onto 2 plates.
  6. In a food processor, combine avocado, olive oil, water, lemon juice, sea salt, garlic, basil, and parsley and blend until smooth and creamy. Add more water if a thinner sauce is desired.
  7. Spoon and divide the avocado sauce over both plates of spaghetti squash and toss to evenly coat the “noodles”.
  8. Garnish with lemon zest and fresh cracked pepper.


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