Spaghetti squash is so named because its flesh forms long, tender strands when shredded with a fork after cooking. Its mild taste pairs easily with myriad ingredients. Plus, it’s low in carbs, gluten-free, and high in vitamin A and other essential nutrients—no wonder this pale-yellow, oblong-shaped squash is having a moment with fitness fans.

This recipe, adapted from “Listen to Your Vegetables: Italian-Inspired Recipes for Every Season” (Harvest, $45), offers a handy trick for boosting its deliciousness in several notches. After the cut halves steam in the oven, the cooked strands are spread out on a baking sheet and returned to the stove, allowing the flavors to concentrate and caramelize as the moisture evaporates. Mixed with cheese and herbs and heaped back in its shell, run under the broiler until bubbly; it becomes your favorite spaghetti sauce’s new best friend. Sorry, pasta! Serves 4. RECIPE HERE. – Susan Puckett

Ingredients

• 2 small spaghetti squash (2 to 2 ½ pounds each)
• Kosher salt and freshly cracked black pepper
• 1 tablespoon olive oil, plus more for coating the foil
• 1 cup plus 2 tablespoons freshly grated Parmigiano-Reggiano
• 2 tablespoons fresh thyme leaves or chopped oregano leaves, plus more for garnish
• 4 ounces of burrata or fresh mozzarella torn into small pieces
• Quick Marinara Sauce (recipe follows) or your favorite pasta sauce, optional

Instructions

1. Preheat the oven to 425 degrees. Set the squash on a cutting board and nestle it in a folded kitchen towel to hold it in place while you cut it. With a heavy, sharp chef’s knife or serrated knife, carefully cut the squash in half lengthwise, rocking the knife gently back and forth after you cut through the skin. (If you’re struggling, you can zap it in the microwave for 3-5 minutes to soften it before cutting.)
2.  With a spoon, scoop out the seeds and discard them.
3. Line a baking sheet with foil and brush it lightly with oil. Season the squash halves well with salt and pepper and drizzle with a tablespoon of olive oil.
4. Set the squash halves cut side down on the baking sheet. Roast in the preheated oven for 30 minutes or until the squash skins are tender to the touch.
5.  Remove the pan from the oven, leaving the oven on. Let the cooked squash rest for about 10 minutes, allowing it to steam as it slowly cools, then flip. With a fork, gently pull and shred the squash from the skins, forming spaghetti-like strands. Spread the strands on the oiled baking sheet. Set aside two of the squash skins for later.
6. Return the baking sheet with the shredded squash to the oven and roast for 20 to 30 minutes, or until caramelized (but not burned) in places and dried out a bit.
7. Place the double-roasted squash in a bowl and toss with 1 cup of parmesan, thyme, oregano, and plenty of cracked black pepper. (Squash may be kept at room temperature for a couple of hours before broiling.) divide the mixture between the reserved squash skins and top with the burrata and remaining parmesan.
8. Before serving, ensure a rack is set about 4 inches from the heat source and turn the broiler high. Place the squash under the broiler for 5 to 6 minutes or until golden and bubbling and the skins of the squash are slightly charred.
9.  Remove from the oven, garnish with more herbs, cut in half, and serve with pasta sauce if desired.

Quick Marinara Sauce
Makes 2 cups
Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic (or more or less), minced
• Pinch of red pepper flakes
• ½ cup finely chopped parsley (leaves and stems)
• 1 (28-ounce) can of crushed tomatoes
• 1 bay leaf
• 1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
• Kosher salt and black pepper to taste

Instructions

1. In a large skillet, heat the oil over medium heat. Add the garlic and the red pepper flakes, if using, and sauté for a minute or until the garlic begins to turn golden. Stir in the parsley and sauté another minute.
2. Add the tomatoes, bay leaf, and oregano and lower the heat to a simmer, occasionally stirring, until slightly thickened, 15 or 20 minutes. Season to taste with salt and pepper.

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Steps You Can Take to Protect Your Immune System

A strong immunity system is essential to staying healthy.

A healthy diet can help maintain it. Basic steps include exercising regularly; limiting our alcohol; avoiding too much sun; losing extra weight; and not smoking.

The disease-fighting benefits come from maintaining healthy habits over a period of time. A glass of OJ this morning isn’t going to jumpstart your immune system into the stratosphere by the afternoon.

An immune-healthy diet includes a rich range of food choices. In fact, that variety is part of what makes it so effective – including fruits and vegetables of every color. So, load up your grocery cart with all the colors of the rainbow (or at least the produce section).

The Cleveland Clinic advocates for the power of three vitamins – C, B and E. That means, citrus, strawberries, spinach and broccoli; plus, chicken, salmon, tuna and green vegetables; and nuts, seeds and spinach.

WebMD adds button mushrooms, oysters, watermelon, low-fat yogurt, tea (white, green or black, regular or decaf), garlic, miso, ginger and – seriously – chicken soup.

And AARP encourages us to eat lean beef, legumes and pumpkin, as well.

Remember to drink plenty of water every day and always get enough rest.

Then you’ll be giving your immune system everything you can to protect you from invaders new and old.

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans, which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

What You Need

Serves 8

• 1 large-size globe eggplant, cut in ½ inch cubes
• 1 tablespoon water, for sautéing
• 2 medium-size red onions, sliced
• 3 medium-size zucchini, cut in ½ inch cubes
• 2 red bell peppers, cut into ½ inch squares
• 4 garlic cloves, minced
• ¼ cup dry white wine
• 1 cup vegetable stock
• 4 tomatoes, seeded and roughly chopped (or 2 cans – 15 oz each – fire roasted diced tomatoes)
• 1 tablespoon chopped fresh parsley
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• 2 bay leaves
• 2 (15oz) cans white beans, drained and rinsed
• Salt and fresh group pepper, to taste
• ½ cup finely chopped fresh basil

Instructions

1. Steam eggplant cubes for 10 minutes. Heat the water in a large-size sauté pan, add onions and cook, for 5 minutes.

2. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.

3. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.

4. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.

5. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutrition

One serving equals:195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.