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 A Fall Dish of Nutritious Deliciousness: Roasted Spaghetti Squash Topped With Homemade Turkey and Veggie Packed Marinara Looking for a fall seasonal dish that’s equally tasty and nutritious? This may just be the recipe for you! It’s a rainbow of hearty, palate appealing ingredients, packed full of protein, fiber and vitamins. You can sub a few ingredients and make this an easy vegan option too! It’s low fat, full of flavor and filling. Roasted spaghetti squash is such an easy option when it comes to pasta. The winter vegetable is a healthier option to traditional flour based pasta. It’s lower carb full of fiber and stocked with vitamins and antioxidants. It goes in the oven to roast while the sauce simmers. No pots boiling over pasta water. It couldn’t be easier. This dish can be changed in so many ways. It can be topped with a creamy yogurt sauce for a French flair, tahini based sauce for a Mediterranean flavor or like I prepare it here for an Italian twist. Use vegan ingredients, turkey, beef, tofu, or shrimp. The possibilities are endless. Each natural ingredient lends its own nutritional, vitamin, mineral and antioxidant component, making this dish a warm, nourishing comfort food perfect for the season. So let’s get on to the details. What you need: Roasting pan or cookie sheet Spaghetti Squash cleaned and halved (1/2 per serving) Olive oil brushed on the open squash halves topped with Dash of salt and pepper Place sliced, oiled side down on pan to roast For the sauce 1 lb ground turkey or (tofu for vegan) 2 garlic cloves crushed 1 onion (I used red - it’s all I had on hand, yellow would be ideal) 1 can of tomato sauce 1 can optional Pumpkin purée for thicker sauce 1 TBSP Fennel seeds (adds a nutty sausage flavor) 1 TBSP Italian seasoning 1 TBSP Garlic powder Crushed red pepper flakes to taste 1/2 tsp celery salt Pinch of salt and pinch of pepper 16 oz Spinach 8 oz Mushrooms Mozzarella and Parmesan to taste as a topping  Leave me a comment if you try this dish. I would love to your thoughts. Follow me here and on social for my healthy habits to stay fit, fueled and healthy over the age of 50.
I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable. Please SUBSCRIBE, LIKE & FOLLOW me if you’re interested in all of my inspiration & tips, trials & tribulations, for life over 50. I am an Amazon Associate. The fitness equipment, apparel, supplements and more, that I use - are available in my Amazon Storefront. As an Amazon Associate I do earn commissions off of purchases through my links. This has no affect on the cost to you. Purchases through my links support my efforts to share on this blog. I only share information and items that I use regularly and truly believe in and love. My results may not be the same for everyone. I always recommend that you speak with your own healthcare provider prior to incorporating my routines into your own. I am not a fitness or healthcare expert I simply share what works for me. You can view all of my favorite things on my Amazon Store Front: https://www.amazon.com/shop/sheryldhealthinallthings Here’s shortcut to all my social media, links and sites where I post about my daily family life over the age of 50 https://linktr.ee/shedo50too Find me @SheDo50Too on all your social media to see more content, reels, and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 family life. I wish you health in all things and success in your own fitness endeavors. © Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein
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 In the beginning of a fitness journey, navigating food can be especially tough. Finding foods that have a good ratio of calories to protein and other macros is critical to achieve any weight loss or fitness goals. Eating more protein helps to lose more weight & gain more muscle when you’re working out. Eggs are perfect for this. But, who knew- eggs could be even better. I recently learned about mixing yogurt and cottage cheese into my eggs.
I knew about adding a spoon of milk, but never heard of this. I decided to give it a try. I have experimented with the amount to use and found a perfect ratio for our family. The eggs come out so creamy and fluffy. I scramble as usual. The only change, is to mix 1/4 cup of non-fat Greek yogurt into 2 large eggs, and then to scramble as usual. This mixture makes a great omelette too. (The cottage cheese version leaves a gooey, cheesy, soufflé type of texture). Both versions are fantastic. In my recipe, I add in 1 tsp of garlic powder, salt, pepper and chives. This mixture makes the most delicious and fluffy scrambled eggs, full of flavor, with an extra 8 grams of protein & 8% more calcium from the yogurt, while only adding 45 calories. This is the perfect fitness meal whether you’re dieting or attempting to gain muscle mass. Plated, it’s at about 185 calories and 20g protein. The whole scramble has only 10g fat, 5 carbs, 12% of daily vitamin A, 12% daily vitamin C, 8% daily iron. My whole family loves this recipe. With some vegetables or fruit on the side it seems like a great meal to start the day to me. I am doing another post for vegetarians, I am allergic, so I am not able to eat the eggs. I made the exact blend for myself using “Just Egg” substitute. My family could not tell the difference visually or in the taste profile. I am going to give it a try with blended tofu as well. Stay tuned!!! Let me know if you try it. You can see a quick video of the preparation on my Instagram account @ SheDo50Too. I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable. My motto is a healthy, beautiful and vibrant life at any age. Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50. I am an Amazon Associate. The fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront. As an Amazon Associate I do earn commissions off of purchases through my links. This has no effect on the cost to you. I only share items that I use regularly and truly love. You may experience different results from me. I recommend that you speak with your own healthcare provider prior to incorporating my routines into your own. You can view all of my favorite things on my Amazon Store Front: https://www.amazon.com/shop/sheryldhealthinallthings Here’s shortcut to all my social media, links and sites https://linktr.ee/shedo50too Find me @SheDo50Too on social media to see more content, reels and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors. © Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein  Any meal is easily modified to be even healthier. One of the simplest changes I made for our family was to incorporate vegetables into everything. If I am making taco meat I dice carrot, onion, celery and throw in a handful of spinach. It doesn’t affect the taste of a taco, in fact it enhances it. This swap cuts the calories and the fat content of the meat and adds vitamins and minerals from all of the vegetables. If we are eating a simple meal, I like to add a cup of homemade, seasoned, bone broth for the extra protein, collagen and iron, as well as immune boosting properties. Instead of a sandwich I might do a veggie wrap; equally delicious but minus the processed bread and unnecessary carbohydrates. Keep reading if you would like to hear more of the very simple substitutes we’ve made to increase strength, muscle and health.
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