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    Tuscan Kale and White Bean Spaghetti Squash Bake

    Jan 7, 2016 • Luteal Phase, Main Dish, Menstrual Phase

    Jump to Recipe·Print Recipe

    Tuscan Kale and White Bean Spaghetti Squash Bake - Vegan, Gluten Free & Low Fat. This healthy and hearty recipe is filling, nourishing and savory. With kale, tomatoes, mushrooms and white beans, it's a feel-good meal that's complete in the best way. From The Glowing Fridge.

    If you haven’t already noticed, it’s prime time for healthy recipe hunting.

    Everyone is on a health kick which basically means the more kale you eat, the better off you’ll be ha.

    Since clean, nutrient-dense recipes with kale are my jam, I figured I should be a resource for amplifying your veggie intake with body-loving plant based foods. In other words, you can relax because you’re in the right place as I have hundreds of healthy recipes at your fingertips.

    Nowadays, it comes as no surprise that eating less animal products is better for your health, the environment and the animals. Switching to a plant based vegan lifestyle would be the ultimate way to kickstart a healthy new year but if you’re not quite ready for that, you can celebrate little victories like with my Tuscan Kale and White Bean Spaghetti Squash Bake. 

    I’m absolutely obsessed with this creation because it’s wholesome and complete in the best way possible. Savory, satisfying, filling, warming and nourishing… what more could you want in a delicious winter recipe?

    Monitoring how my body feels after each meal is important as it gives me insight as to what foods make me feel good and what foods set me back. The goal with healthy eating is to feel full and satisfied but not weighed now and heavy. You want the sensation of a hearty meal but could do without the bloating and heavy brick feeling in your stomach. You know what I mean? Plant based eating achieves this sensation perfectly which is why I rave about this lifestyle so much. Going a step further, consuming minimal oils will make you feel like a new person.

    Tuscan Kale and White Bean Spaghetti Squash Bake - Vegan, Gluten Free & Low Fat. This healthy and hearty recipe is filling, nourishing and savory. With kale, tomatoes, mushrooms and white beans, it's a feel-good meal that's complete in the best way. From The Glowing Fridge.

    My spaghetti squash bake is low-fat and depending on what pasta sauce you use, can be oil-free or have a teeny amount of olive oil (if you want to learn more about why I avoid oils in my diet, read this post). I love the new Bertolli Riserva Pasta Sauce with farm-grown premium ingredients. You will feel amazingly nourished and light afterward. Plus, you’ll feel adequately full for a long while due to the leafy green kale, fiber-full cannelinni beans, hearty mushrooms and buttery-tasting spaghetti squash. Topped with gluten-free breadcrumbs for a crunchy kick!

    Does it really taste like spaghetti?

    Yes and no.

    The texture is a bit different and not as smooth as noodley pasta but the taste is on point. There’s no skimping on flavor here and either way, those tastebuds will be left happy. Feel free to serve it in a bowl or in the squash which is way more fun!

    Ready?

    First, use your ninja skills and chop the spaghetti squash in half, carefully. Scoop out the seeds (like a pumpkin!). Bake it in a roasting pan with just enough water to cover the bottom. 

    Tuscan Kale and White Bean Spaghetti Squash Bake - Vegan, Gluten Free & Low Fat. This healthy and hearty recipe is filling, nourishing and savory. With kale, tomatoes, mushrooms and white beans, it's a feel-good meal that's complete in the best way. From The Glowing Fridge.

    Meanwhile, saut? the body-loving veggies.

    Tuscan Kale and White Bean Spaghetti Squash Bake - Vegan, Gluten Free & Low Fat. This healthy and hearty recipe is filling, nourishing and savory. With kale, tomatoes, mushrooms and white beans, it's a feel-good meal that's complete in the best way. From The Glowing Fridge.

    Once the squash is tender, let cool for 5-10 minutes. Using a fork, scrape the inside of the squash to resemble spaghetti noodles and mix in the saut?ed veggies. Top with warmed pasta sauce and breadcrumbs. Enjoy a happy tummy and healthy meal! Makes two large servings.

    Tuscan Kale and White Bean Spaghetti Squash Bake - Vegan, Gluten Free & Low Fat. This healthy and hearty recipe is filling, nourishing and savory. With kale, tomatoes, mushrooms and white beans, it's a feel-good meal that's complete in the best way. From The Glowing Fridge.

    Tuscan Kale and White Bean Spaghetti Squash Bake - Vegan, Gluten Free & Low Fat. This healthy and hearty recipe is filling, nourishing and savory. With kale, tomatoes, mushrooms and white beans, it's a feel-good meal that's complete in the best way. From The Glowing Fridge.

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    Tuscan Kale and White Bean Spaghetti Squash Bake

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    Ingredients

    Scale
    • one large spaghetti squash, halved
    • 1/3 cup water
    • 1/3 cup veggie broth or water (plus more as needed)
    • 1 cup cherry tomatoes, halved
    • 1 cup mushrooms, chopped
    • 1 teaspoon oregano
    • 1 15 oz. can white cannelinni beans, drained and rinsed
    • 3 cups kale (any kind) chopped/ripped
    • pasta sauce of your choice
    • gluten-free breadcrumbs (optional)

    Instructions

    1. Preheat oven to 400 degrees F.
    2. Cut the squash in half and scoop out the seeds with a spoon. Fill a roasting pan with 1/3 cup water. Lay the squash cut side down in pan and bake for 35-40 minutes or until soft and tender then let cool for 5-10 minutes.
    3. Meanwhile, sauté the tomatoes, mushrooms, white beans and oregano in the veggie broth (or water) for about 5 minutes. Add in kale and cook about 3 minutes or until kale is slightly softened. (Don’t overcook the vitamins/minerals out of the veggies!)
    4. After the squash has slightly cooled, scrape it with a fork to resemble spaghetti like noodles. You can serve it in the squash as I did or in a bowl.
    5. Warm the pasta sauce in microwave or on stovetop.
    6. Mix in the sautéed veggies then add desired amount of pasta sauce on top along with optional breadcrumbs.
    7. Enjoy!

    Notes

    • If you’re not oil-free, 1 tablespoon olive oil can be used in place of the veggie broth for sautéing vegetables.
    • Serve in a bowl or in the squash like I did!

    Nutrition

    • Serving Size: 2

    Did you make this recipe?

    Tag @theglowingfridge on Instagram and hashtag it #theglowingfridge

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    If you want to try the yummy Bertolli Riserva Pasta Sauce I chose, be sure to redeem your coupon of $1.50 off here!

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    Reader Interactions

    Comments

    1. Kelsey

      February 22, 2017 at 7:07 pm

      This was great!

      Reply
    2. Cristan

      January 09, 2016 at 7:20 am

      You are an inspiration!

      Reply
    3. sarah

      January 08, 2016 at 3:39 pm

      This looks so good! And good for you 🙂

      Reply

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    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

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    SHANNON LEPARSKI / IHP
    yes, being a mama will always be my #1 priority bu yes, being a mama will always be my #1 priority but in that I’ve sort of lost myself.

It’s my own doing too so don’t feel bad for me 😂 because it truly never felt right to leave my girl. We are very attached. Am I crazy? Yes, probably. But I’m okay with that. I realized my baby will be FINE if I go get a professional haircut or a pampering pedicure. Idk what changed but I think it’s the fact that I’m noticing more wrinkles and my hair could use a transformation. It’s greasy, heavy and lacking life. So I’m getting a haircut this week 💇‍♀️ I’m changing to a customized hair care system AND I’m scheduling a hydra facial because my skin desperately needs hydration. My skin, hair and nervous system need some serious self care haha.

Mamas, it may not feel right just yet to prioritize you but the time will come. Just follow your intuition 🖤🖤🖤 you deserve it.

#hairlove #selfcare #mamablogger #momlife
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@theglowingfridge started out of my love for the plant based lifestyle but so much has changed in the last 9 years and I’ve been itching to update. Nothing else will change and my blog will still remain as is, if you still use my recipes and such. Love you all and thank you for supporting me through all these changes 🤍🤍🤍

#namechange #handlechange #branding
    what I eat for gut health, happy hormones, healthy what I eat for gut health, happy hormones, healthy skin & hair, and to be a patient mama 🖤

When my blood sugar is on a nasty rollercoaster, I’m not the best mama that I know I should be for my girl. I’m more irritable and short. So I prioritize protein, healthy fats and carbs at each meal. This helps me feel balanced and provides energy to play and chase after her all day! I need all the fuel I can get.

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But when I do I feel better, duh! And more confident. More productive. Happier in general. Of course I have super lazy days but I try to get myself together because I’m more likely to leave the house, you know mamas? I hate when people ask “why do you get ready if you’re home all day”.. 

I’m sharing different content like this because I feel like it and don’t want to be stuck in a box 😀

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It should be organic, mold-free, tested for mycotoxins and taste delicious, etc. King coffee goes a step further with a therapeutic dose of reishi spores, the most powerful and potent part of reishi mushroom! Most other companies use the lucidum part of reishi, in case you’re wondering 👑

Want more info? DM me “king” and I’ll send you the deets 🤍🤍🤍

#kingcoffee #reishicoffee #reishi #healthycoffee #organic

    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

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