Mushrooms are a great substitute for meat and the ground flaxseed will assist in binding the “no meat” balls. Add the vegetable noodle and tomato sauce to complete the meal.
The "No Meatballs with Spaghetti Squash and Sauce" recipe is a perfect choice for those seeking a healthy, plant-based meal. The mushroom balls are seasoned with a variety of spices and are made using black beans and flaxseed, making them a protein-rich and flavorful alternative to traditional meatballs.
The accompanying tomato sauce is packed with herbs and vegetables, including onions, tomatoes, and parsley, giving it a rich, satisfying flavor. Finally, the spaghetti squash provides a healthy and low-carb base for this dish, making it a nutritious and well-rounded meal.
The "No Meatballs with Spaghetti Squash and Sauce" recipe is a perfect choice for those seeking a healthy, plant-based meal. The mushroom balls are seasoned with a variety of spices and are made using black beans and flaxseed, making them a protein-rich and flavorful alternative to traditional meatballs.
The accompanying tomato sauce is packed with herbs and vegetables, including onions, tomatoes, and parsley, giving it a rich, satisfying flavor. Finally, the spaghetti squash provides a healthy and low-carb base for this dish, making it a nutritious and well-rounded meal.
Shopping for and Selecting Spaghetti Squash
When shopping for spaghetti squash, look for ones that are firm, heavy, and free of cracks or soft spots. Choose squash that has a uniform color and a hard, tough skin. It is also recommended to select a smaller squash, as they tend to be sweeter and more tender than larger ones.
To store spaghetti squash, keep it in a cool, dry, and well-ventilated area, such as a pantry or basement. It can also be stored in the refrigerator for up to two weeks. Once cooked, store any leftovers in an airtight container in the refrigerator for up to four days.
When preparing spaghetti squash, be sure to wash it thoroughly and cut it in half lengthwise before removing the seeds. It can be roasted, boiled, or microwaved, and then the flesh can be separated into spaghetti-like strands using a fork.
Power Up with Mushrooms: A Low-Glycemic Food That Supports Blood Glucose Control!
White mushrooms are a low-calorie and nutrient-dense food that can be a great addition to a balanced diet, including for people living with diabetes. One cup of raw white mushrooms (about 70 grams) contains approximately 15 calories, 2 grams of carbohydrates, and 1 gram of protein. They are also a good source of vitamin D, potassium, and selenium.
In terms of glycemic index and glycemic load, white mushrooms have a very low glycemic index and glycemic load, which means that they are unlikely to cause a significant increase in blood glucose levels after consumption. This makes them a great choice for people living with diabetes who need to manage their blood glucose levels carefully.
Furthermore, mushrooms contain a type of carbohydrate called beta-glucan, which has been shown to improve insulin sensitivity and help regulate blood glucose levels. Additionally, the high fiber content in mushrooms can also help to slow down the absorption of glucose into the bloodstream, further reducing the risk of blood glucose spikes.
Overall, white mushrooms are a nutritious food that can be beneficial for people living with diabetes. They are low in calories, carbohydrates, and have a very low glycemic index and glycemic load. Additionally, they are a good source of vitamins and minerals, including vitamin D, potassium, and selenium.
Shopping for ‘Shrooms
When shopping for white mushrooms, look for those that are firm and plump with a smooth cap and stem. Avoid mushrooms that are slimy, discolored, or have a strong odor. It's also best to choose mushrooms that are sold loose so that you can inspect each one individually.
To store white mushrooms, keep them in their original packaging or transfer them to a paper bag or container with a paper towel on the bottom. This will help to absorb any excess moisture and prevent the mushrooms from becoming slimy or moldy. Store them in the refrigerator and use them within 3-5 days.
When preparing white mushrooms, be sure to rinse them thoroughly under running water and pat them dry with a paper towel before using. Avoid soaking mushrooms in water, as they are porous and can easily absorb water, which can affect their texture and flavor.
With these tips, you can confidently shop for, select, and store white mushrooms to enjoy their many health benefits and delicious taste in a variety of dishes, including this one below.
No Meatballs with Spaghetti Squash and Sauce
Ingredients
For the Balls
- 1/4 cup low-sodium vegetable broth
- 2 lbs fresh mushrooms divided, cleaned
- 1 medium onion chopped
- 1 clove garlic minced
- 1 tbsp cumin
- 1 tbsp chili powder
- 2 tsp paprika
- 1 tsp garlic powder
- 1/4 tsp cinnamon powder
- 1 pinch cayenne to taste
- black pepper to taste
- 2 cups cooked black beans or 15 oz can low-sodium black beans
- 1 tbsp ground flaxseed
- 3 tbsp warm water
For the Sauce
- 1/4 cup low-sodium vegetable broth
- 1 small onion chopped
- 5 medium tomatoes chopped
- 1 cup parsley chopped
- 1 tsp cumin
- 1 tbsp oregano
- 1 tbsp thyme
- 1 tsp black pepper
- 1 large spaghetti squash cut in half and seeds removed
Instructions
- Preheat the oven to 400 degrees F and prepare a baking sheet with parchment paper or silicone mat.
- Prepare the spaghetti squash by cutting it lengthwise and remove all the seeds. Place the cut side down on the prepared baking sheet and put in the oven and bake for 45 minutes.
- In a small bowl mix the ground flaxseed and warm water and set aside.
- Place 1 1/2 lb mushrooms in a food processor and pulse until finely chopped.
- Roughly chop the remaining mushrooms.
- In a large pot, heat the vegetable broth and saute the onion and garlic for 3 minutes or until browned.
- Add the 1/2 lb of chopped mushroom and sauté for 5 minutes. Let the mushrooms release their liquid.
- Add the minced mushrooms and cook for 9 to 10 minutes until liquid is released and evaporated.
- Mash or pulse in the food processor the black beans. The beans should still be chunky. Add to the pot along with the cumin, chili powder, paprika, garlic powder, cinnamon, cayenne, and pepper.. Mix well.
- Add the flaxseed water mixture and combine well into the mushroom mixture.
- Using your hands, form 12 to 16 balls and place them on the prepared baking sheet. If the squash is baking, put the balls on the same baking sheet. Bake for 20 to 30 minutes.
- Meanwhile,make the sauce, in a large pot, heat the vegetable broth then add the onion and garlic and saute for 5 to 8 minutes or until brown.
- Add the tomatoes, parsley, cumin, oregano, thyme and black pepper and cook for another 5 minutes. Set aside.
- Once the squash is cooked, scrape out the spaghetti string from the shell and place in a large bowl. Add the tomato sauce and mix well.
- Divide the spaghetti into 3 portions and divide the no meatballs among the plates and enjoy.