By Irene Hayton

Spaghetti squash is a smooth oblong-shaped squash with a skin that is off-white to pale yellow in color. It contains vitamins C and B6, niacin, beta carotene, potassium, and fiber. It’s low in fat and has less than 80 calories in an 8-ounce serving. Once it’s cooked, the flesh of this type of squash separates into spaghetti-like strands that have a crisp texture and mild taste.

For those who can’t tolerate gluten or wheat and for those who are looking for a healthy, low-carb alternative, spaghetti squash makes a great substitute for pasta. Serve it with a bit of butter and parmesan cheese or with your favorite pasta or pesto sauce. Or see this month’s recipe (October 2007) for Mediterranean Spaghetti Squash.

This unique squash can be baked, boiled, or cooked in a microwave or crock pot. To bake spaghetti squash, cut it in half lengthwise; scoop out and discard the seeds and loose stringy pulp in the center. Place the halves on a baking sheet, cut side down. Bake at 375˚ F for 40 to 45 minutes. Alternatively, you can bake the squash whole; this method is a little easier because raw squash can be difficult to cut, but it does take longer to cook. Prick the spaghetti squash all over with a fork or skewer so that it won’t explode while it’s baking. Place in a shallow baking pan and cook at 375˚ F for about 1 hour, until soft. Let the squash sit for 10 to 20 minutes until its cool enough to handle, then cut it in half lengthwise and scoop out and discard the seeds and loose stringy pulp in the center.

The squash is done when the flesh separates easily into strands when you run the tines of a fork over it. Do not overcook the squash or it will be mushy; it’s best when it’s still a little bit crunchy. Gently scrape around the edge of the squash with a fork to separate the pulp into strands.