Spaghetti Squash & Sausage Pasta Meal Prep Recipe

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We’re in the midst of ALL-PUMPKIN-EVERYTHING season, so what better time than now to post a recipe using spaghetti squash!

I like preparing squash by microwaving it first to soften it, because I don’t trust myself enough to cut through one without the knife slipping and accidentally stabbing myself.I’m not particularly weak or anything so I don’t know how other people cut through raw squashes.

Serves 4 (if you are really hungry) to 6

Ingredients:

  • 2 medium spaghetti squash
  • 1 can of tomato sauce
  • 1 package of Italian Field Roast sausages*, sliced into 1-inch coins
  • 2 T pesto
  • 2 cloves garlic, minced
  • 1 T olive oil
  • vegan cheese (optional topping)

Prepare the “noodles”:

Preheat the oven to 450 degrees.

To make the squash easier to cut through, microwave each one at a time for 5 minutes each, turning them over halfway through.

Let them cool for 10 minutes, or until they are cool enough to handle.

At this point, the squashes should be soft enough that you can cut through them with a knife somewhat easily. If not, microwave for an additional 1-2 minutes.

Cut each squash in half and place on two baking sheets, rind side down. Bake for 50 minutes.

Prepare the sauce:

In the meantime, sautée the sausage in olive oil for 5 minutes over medium heat.

Add the garlic and cook for an additional minute.

Add the tomato sauce and pesto, increase the heat to medium-high, and bring to a light simmer.

Assemble:

Once the squash is done, let them cool for 15-20 minutes, or until it’s cool enough to handle. Take a fork and scrape the flesh of the inside to get the spaghetti and collect in a large bowl. If the squash cooked all the way, you should be able to get everything all the way to the rind.

Mix some of the spaghetti “noodles” with the sauce, top with vegan cheese, and serve.

Stored separately, the sauce and noodles will keep in the fridge for 1 week.

* You could also use a package of vegan ground meat.

Meal Prep Sunday – Week of July 24

Meal Prep Sunday - July 24 | Vegan burrito bowl

Hello from Toronto (my home city!) — I took the red-eye two nights ago from San Francisco. My flight was delayed by almost 4 hours, so we left my connection at 2:30am instead of 10:30am and I was so tired during my connection at LAX.

I passed the time by catching Pokemon and reading magazines, one of which was Veg News. I had never picked it up before, and ended up really liking it. I got a lot of ideas and inspiration, and I also like seeing ads for new vegan products 😛

Meal Prep Sunday - July 24 | Veggie soup

Meal Prep Sunday - July 24 | Veggie soup

This week I only made breakfast, a morning snack, and dinner. For breakfast, I made vegetable soup. I cut up all the veggies (tomato, mushroom, spinach, and avocado) and put them into jars beforehand, with a spoonful of veggie broth. Then in the morning I’d just add water and microwave it for 3-4 minutes until the mushrooms got soft. It’s really warm and filling, which is nice because it’s cold right now in SF.

Meal Prep Sunday - July 24 | Tofu chocolate smoothie

Meal Prep Sunday - July 24 | Chocolate tofu smoothie

There wasn’t much protein in the veggie soup, so as a morning snack I made a protein smoothie which I’d take to work. I adapted this recipe from Chocolate Covered Katie. It has a huge block of tofu (about 1 cup) instead of protein powder. You can’t taste it though because the cocoa powder and peanut butter masks the tofu taste really well. I highly recommend it if you don’t like using protein powder.

Meal Prep Sunday - July 24 | Vegan burrito bowl

I didn’t make lunch because I just decided to eat the lunch we get at work. I normally don’t, because there aren’t many vegan options that are also healthy, so I end up eating the same thing on consecutive days.

For dinner, I made burrito bowls with Beyond Beef meatless crumbles, black beans, store-bought salsa, quinoa, and home-made guacamole. The guac did start turning brown on Thursday, but it still tasted perfectly fine on Friday. I ended up sprinkling some Daya shredded cheese on the beans because they were a little bland (I didn’t add any seasoning).

I decided I should start rating my meals based on:

  • taste
  • how much effort and time were required to make them
  • cost-effectiveness
  • how long they stayed good

So here it is!


Veggie soup

  • Taste: 5/5
  • Prep: 5/5
  • Cost: 5/5
  • Longevity: 5/5

Burrito bowl

  • Taste: 4.5/5
  • Prep: 4.5/5
  • Cost: 4/5
  • Longevity: 5/5

I’m about to head off to a very early family dinner / combined birthday celebration. I ordered a vegan birthday cake from a vegan bakery called Bunners. I’m debating whether or not I’m going to tell my family that it is vegan until they taste it, because I don’t think they’ll suspect that it is.

Anyway, have a wonderful week!

Meal Prep Sunday – Week of July 17

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Apologies for this blog post being late — Pokemon Go has taken over my life.

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I think about it all the time, and all I want to do is go out and find Pokemon. I don’t even like games normally, so I’m surprised at how into it I am.

The good part about it is my boyfriend is also obsessed too, so one person is not annoying the other 🙂 Also, we’ve been going on Pokemon runs: Part of the game involves “incubating” eggs, which hatch after you’ve moved 2, 5 or 10 km with the app open, so going on runs speeds up this process.

Meal Prep Sunday - Week of July 17 | Project Meal Prep

Anyway, I’ll shut up about Pokemon now.

Meal Prep Sunday - Week of July 17 | Project Meal Prep

Meal Prep Sunday - Week of July 17 | Project Meal Prep

This week, I made “raw oatmeal” for breakfast, I got the idea from Rawvana (video here).

Meal Prep Sunday - Week of July 17 | Project Meal Prep

I didn’t have to prep anything because you make it on the morning of. Basically I took 1-2 bananas + 2 apples + 1 date + protein powder and pulsed it all in a food processor until it was all chunky. Then I put it in a bowl with some almond milk and toppings, like raisins, walnuts, hemp seeds, and chia seeds. It’s so filling and I love it.

Meal Prep Sunday - Week of July 17 | Project Meal Prep

For lunch I made Panang curry (recipe here). It’s one of my favorite things to make because it’s filling, quick, and so flavorful. One of my coworkers (who is a meat-eater) even said it looked really good. It only stayed good until Thursday, however, and after that it started tasting like it had gone bad.

Meal Prep Sunday - Week of July 17 | Project Meal Prep

Meal Prep Sunday - Week of July 17 | Project Meal Prep

For dinner, I made lettuce cups / wraps with Beyond Meat beef crumbles, shredded carrot, and shredded zucchini. It was a nice light dinner, albeit a little awkward to eat.

I hope you’re having a good week and that Pokemon Go hasn’t taken over your life too.

Meal Prep Sunday: Week of July 10

stuffed peppers

I went on a road trip to the LA area this past weekend — which I’ll do a blog post about — and did a meal prep Monday. I intended on making things that were quick, which I did for breakfast and lunch, but I somehow ended up making stuffed peppers for dinner, which were a little more involved.

tofu scramble with soyrizo

tofu scramble with soyrizo

For breakfast, I made something high in protein: scrambled tofu with Soyrizo (soy chorizo), bell peppers, and black beans.

zucchini

tofu zucchini

tofu zucchini with rice

For lunch I had tofu sauteed with zucchini and yellow zucchini, with a side of rice. I don’t normally eat white rice but I needed it for the stuffed peppers and accidentally made too much.

tofu press

I used my tofu press for the first time. I like how it works more quickly than my normal method of using heavy objects around my apartment.

Italian roasted peppers

Italian roasted peppers

For dinner I made Italian stuffed peppers, which I adapted the recipe for from Laura in the Kitchen. I veganized her recipe by using Yves veggie ground round instead of ground beef, Daiya mozzarella instead of regular mozzarella, and not adding egg. The recipe calls for charring the skin of the bell peppers directly over your gas burners, then peeling the skin off. It looks weird and seems dangerous but it’s really not, and the flavor you get from doing it is delicious.

Italian vegan stuffed peppers

I like this recipe because it’s low carb (aside from the small amount of rice inside) but really warm and filling.

 

I hope you’re having a good week! Stay tuned for my road trip blog post. I went to Disneyland and a couple of interesting vegan restaurants in LA.

Meal Prep Sunday: Week of June 19

MEAL PREP SUNDAY

This week was kind of crazy. I had stuff to do after work every single day of the week, plus I got sick in the middle of the week. Also, I ran out of dinner food on Tuesday night!

When I made this quiche, I used a store-bought vegan crust, which turned out to be sweet. I ate around it because it tasted so weird with the filling. The filling, btw, was soft tofu with spinach, basil, and some vegan cheese sprinkled throughout. It was so good!

Overnight oats with blueberries

For breakfast, I had really basic overnight oats.

Vegan chicken salad open faced sandwich

For lunch I made “chicken” salad sandwiches, made with Beyond Meat strips, grapes, and celery.

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When I ran out of dinner food, I bought a bunch of zucchinis and spiralized them to make zoodles with avocado cream sauce (avocado, lemon, garlic, water, salt, chili flakes). It was so fast and easy to make!

What did you all make this week?

Meal Prep Sunday: Week of May 29

It’s good to be back home, making my own food, and eating greens after eating so much bread and potatoes on my trip.

rvng-book

This week I made lunch and dinner both from the new Raw Vegan Not Gross cookbook. I’ve been a huge fan of RVNG ever since my friend introduced me to the videos on the Tastemade YouTube channel. I find Laura Miller’s approachable, non-pretentious personality and attitude towards food to be really refreshing.

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For lunch I had Walnutballs in red sauce on top of zoodles. I think you’re supposed to serve it cold but I thought it tasted better warmed up. It didn’t taste much like spaghetti and meatballs but it was delicious in its own way and doesn’t make you feel sleepy after eating it!

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For dinner I had Spaghetti squash mac and cheese. The sauce was primarily cashews and nutritional yeast. I added salt and half a can of full fat coconut milk to make it taste more “cheesy”. It was so tasty I ate a serving of it while I was cooking 🙂

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Since I did that, I made another impromptu dish with the leftover veggies I had along with coconut milk, curry powder, and red curry paste. It was supposed to be a soup but the flavor was a little strong, so I ate it with rice.

Fun fact: I ordered my groceries from Instacart (a grocery delivery service) this week because I didn’t have time to go the store, and the shopper picked out a rotten watermelon. It was extremely heavy for a watermelon of its size, so I thought it was just really ripe. Also, on the outside it was a solid dark green color, so I thought it was a different species. I didn’t think it was rotten, so I took a sip of the juice inside and nearly threw up.

I may be traumatized from eating watermelon ever again, guys.

Time-efficient food

 

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One Sunday for meal prep, I had decided to try making fresh spring rolls. You know, the kind with the clear rice paper and fresh veggies & tofu inside. I love eating spring rolls and it didn’t seem that hard. It wasn’t until I realized how bad I am at wrapping them and how many steps were involved that I was like, What the heck did I get myself into?

I had to fry up the tofu, julienne all the vegetables, make a dipping sauce, make a sauce for the tofu (I skipped this because ain’t nobody got time for that), soak each sheet of rice paper in a shallow bowl of warm water, then put all the filling inside and wrap everything up.

It took me like 1 minute to eat each spring roll but so many more minutes to prepare.

When the magnitude of prep time is so much greater than eating time, I feel like those recipes aren’t very time-efficient and, frankly, not worth it to me, unless I’m trying to impress someone or I have a lot of spare time. These are also the foods that I like ordering when I go out to eat.

These are the foods on the orange (bottom right) of my food matrix of eating vs. prep time.

On the top left purple quadrant are foods that are both quick to prepare and quick to eat, like cereal — you dump it in a bowl with some milk and you can eat that one serving in like 5 minutes.

Foods on the top right yellow quadrant hit the sweet spot — they still require little active cooking time but make a lot of servings or take long to eat. For example, raw veggies and salads require a lot of chewing and most of the prepping involves chopping stuff. Crockpot meals require little active cooking time since you let time and the crockpot or slow cooker do all the work, but you can make a lot of servings that take days to consume.

Foods in the blue section can take a longer time to make but also yield a lot of servings.

In summary:

  • foods in the top left and bottom right corners take about as much time to eat as to make
  • foods in the orange section take way longer to make than to eat
  • foods in the yellow section take way less time to make than to eat

Let me know if you have any more yellow section recipe ideas!