pumpkinrecipe Archives - the healthy parent

Portion size

Depending on how big your spaghetti squash is, the number of calories and macro’s may vary. The one I used was rather of large size, and I couldn’t completely finish one portion but my husband did. So this recipe can serve 2-4 people, depending on your appetite.

For the ingredients

The spaghetti squash: I used an organic spaghetti squash from my local market.

The seasoning: To season the spaghetti squash I used plain salt and pepper, as well as olive oil, which also adds some flavor. In the bolognese sauce, I used salt, pepper, paprika powder, Italian seasoning, and a pinch of cayenne pepper to give it a little extra spice. You can add in whichever seasoning you’d like, but I always love the combination of paprika with tomato. I used mainly dried spices but you can also choose to use fresh herbs like basil, parsley, or oregano to bring in some more Italian flavors.

The meat: In this recipe, I used ground beef. You can choose any ground meat of your liking.

The tomato sauce: I like to use passata when I make tomato sauces because it doesn’t have any additives. You can use any of the tomato sauces you prefer to make this recipe.

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Spaghetti squash bolognese recipe

2-4 servings

INGREDIENTS

– 1 medium-sized spaghetti squash
– Salt and pepper to taste
– 2 tablespoons Olive Oil
– 1 tablespoon ghee
– 1 medium-sized onion (cut in pieces)
– 2 cloves garlic (minced)
– 26 oz. / 750 grams ground beef
– 1 1/2 cup passata
– Salt and pepper to taste
– 1 tablespoon paprika powder
– 1 tablespoon Italian seasoning
– Pinch cayenne pepper (optional)
– 2 cups shredded mozzarella cheese
– Some spring onion (optional to finish off)

INSTRUCTIONS

Start by preparing the spaghetti squash. Preheat the oven to 375 Fahrenheit or 190 degrees celsius. Line out a parchment paper on a sheet pan.

Cut the pumpkin in two and deseed. Season both sides with salt and pepper and cover in Olive oil with the help of a brush.

Put both halves on the sheet pan and bake in the oven for 40 minutes.

In the meantime, prepare the bolognese sauce.

In a large pot, melt the ghee (or other cooking fat) at medium-high heat.

When the ghee is melted, add the onion and garlic. Stir until they start to glaze.

Add the ground beef and mix with a wooden spoon to break up the meat.

Lower the heat and add the passata, salt, pepper, paprika powder, Italian seasoning and cayenne pepper. Mix and let simmer on low heat.

Remove the spaghetti squash from the oven. Using a fork, scrape flesh from squash into “noodles”.

Cover the noodles with the bolognese sauce and shredded mozzarella.

Bake in the oven for another 10-15 minutes at 400 Fahrenheit or 200 Celsius, until the mozzarella starts to brown.

NUTRITION

This keto – paleo pumpkin pie recipe is one you’ll want to try this pumpkin season. Since our family is not that big, and a complete pumpkin pie would be too much, I decided to make some little ones. I found these small pie tins that are perfect for it. My 4 year old daughter loved these! This recipe can also be made into one big pie as well.

For the ingredients

The flour: In this recipe I used blanched almond flour.

The sweetener: depending on which diet you’re on, there will be a difference in the sweetener you’ll choose. If you’re on a ketogenic diet, you can use (golden) erythritol, monkfruit or stevia. When you’re on a paleolithic diet, you can use coconut sugar.

Pumpkin puree: I used fresh home made pumpkin puree, which is really easy to make by peeling, deseeding and cutting a pumpkin and cook in a steamer. Once the pumpkin is cooked I mix it in a blender and save it in a jar in the fridge or the freezer.
If you don’t want to go trough the process of making the pumpkin puree, you can also buy canned pre-made pumpkin puree, which works just fine too.

The creamer: If you’d like to make this recipe dairy free you can use coconut cream or any other nut creamer (not milk! As you need a thick consistency). When you’re on a ketogenic diet, and dairy is not a problem for you, you can use unsweetened heavy cream. Make sure to check the ingredient list when buying creamer. Avoid products that have ‘carrageenan‘ in it, since this additive causes inflammation.

Spices and flavour: In this recipe I use a pinch of salt and pumpkin spice.
Make your own pumpkin spice blend by mixing:
– 2 teaspoon of cinnamon
– 1/2 teaspoon ground cloves
– 1/2 teaspoon ground nutmeg
– 1/2 teaspoon ground ginger
You can use 1-2 teaspoons for the recipe and save the left over spice mix in a jar and save it for when you want to make some other delicious pumpkin spice recipes.

KETO-PALEO PUMPKIN PIE

4 small pies or 1 large pie

INGREDIENTS

For the crust

– 2 cups almond flour
– 2 tablespoons butter (keto version) or 2 tablespoons coconut oil (paleo version)
– 2 tablespoons granulated erythritol (keto version) or 2 tablespoons coconut sugar (paleo version)
– 2 eggs
– Pinch of salt

For the pie filling

– 1 cup pumpkin puree
– 1/4 cup heavy cream (keto version) or 1/4 cup coconut cream (paleo version)
– 1/3 cup golden erythritol (keto version) or 1/3 cup coconut sugar (paleo version)
– 2 eggs
– 1-2 teaspoons Pumpkin spice (see ingredient information to make your own blend)

INSTRUCTIONS

Preheat the oven to 350 °F or 175 °C.
Start by preparing the crust. In a large bowl, add the almond flour, butter, erythritol and eggs.
Mix everything together with a wooden spoon or spatula until it forms a dough.
Devide the dough into 4 small crust moulds, press well against the edges.
Bake the moulds with dough in the preheated oven for 20 minutes, until the crust starts to look golden.
Take the crusts out of the oven and set aside.
Prepare the pie filling: Mix the pumpkin puree, creamer, sweetener, eggs and spices in a large bowl and fill up the pies.
Bake in the preheated oven for 40-45 minutes until filling is slightly jiggly in the middle and crust is golden.
Let the pies cool down for another hour before serving.