Saturday, February 2, 2013

Spaghetti Squash

Spaghetti Squash is great for low carb and low calorie diets. It is a type of squash that when cooked the insides pull apart with a similar structure and texture to spaghetti noodles. It tastes wonderful plain with just a dash of olive oil and pepper or as a pasta substitute like spaghetti! 

To learn how to bake and more about Spaghetti Squash go Here.

I like to eat it with my home made low sodium marinara. Some People use it in cheesy dishes as well.

Nutrition 1 cup baked spaghetti squash:

Calories 42 Sodium 28 mg
Total Fat 0 g Potassium 181 mg
Saturated 0 g Total Carbs 10 g
Polyunsaturated 0 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 4 g
Trans 0 g Protein 1 g
Cholesterol 0 mg
Vitamin A 3% Calcium 3%
Vitamin C 9% Iron 3%

Low Sodium from scratch Marinara

Watching sodium for me tends to be harder than calories. Going to the store and buying a can of marinara tends to just be easier and cheaper but also contains a lot more sodium. I found that I can cut that sodium substantially by making things from scratch. Here is a very simple recipe for marinara that cuts sodium and preservatives.

What you will need:
 1 yellow onion
12+ Roma tomatoes
Other kinds of tomato if u like as well (I like lots of tomato)
Fresh Garlic (Minced is fine) about 3 cloves
4 teaspoons white sugar
1 teaspoon salt ( to taste.. the less salt the less sodium. ;)
Black Pepper .5 tsp
Crushed red pepper (To taste, I love it)
Red wine vinegar 2 Tbsp
olive oil 3Tbsp

How to:
First let me say I am kind of bad at precise measurements. I like to taste as I cook and add seasonings to my taste. The seasonings listed above will also have to be to your tastes. I find in cooking I like my food better if I come up with my own recipes as I go. Remember adding oils  and sugars adds calories and adding salt adds sodium which will make your recipe less healthy. The more vegetables and the less extras, the better it will be for you.

Step 1:
Preheat oven to 425. Wash your tomatoes. Cut them in half lengthwise. Place them cut side down on a baking sheet. (line the sheet with parchment paper or  I used tin foil with a spray of non stick spray. Roast your tomatoes for around 10 minutes. This will make the peals come right off.

Step 2:
Remove the peals from your roasted tomatoes. Also discard stems if you have not already. Chop the roasted tomatoes or crush them with clean hands. (drain some liquid if you like thicker sauce)

Step 3:
Finely chop your yellow onion and then saute in a small amount of olive oil over medium heat until translucent. Add minced garlic (about 3 cloves. I just used a small spoonful) and continue to saute. Add a small amount of the red wine vinegar and a small amount more oil to taste.

Step 4:
Make sure your pan is big enough to cook your sauce. Add your tomatoes and a small amount of sugarto your onions and garlic. Cover and let simmer on low heat for about 2-3 hours stirring occasionally. After this add seasonings to taste. Salt, pepper, sugar, oregano, oil, vinegar, crushed red peppers. You can add a single drop of red food coloring if you like your sauce to be very red but this is not necessary and purely just a color thing.

Step 5:
Taste and season to perfection. If you don't like chunky marinara it can be chopped in a food processor.  If you do than it is ready to eat. You can serve immediately or you can place the sauce in containers and freeze, To eat later simply thaw overnight, microwave and enjoy. The sauce is good 2-3 days in the refrigerator or a couple months in the freezer. Eat quickly or freeze as it is made with fresh ingredients.

Goes well with Spaghetti Squash, or Stuffed Bell Peppers.

The enire batch (for all 12 servings) would be about:

Calories: 899
Fat: 48g
Carbs: 114g
Calcium: 18% 


If divided into 12 servings this recipe has:

Calories: 75
Fat: 4g
Carbs: 10g
Calcium: 2%

per serving.

Spicy Parmesan Romano Green Beans

 Here is a low calorie and low sodium recipe which makes a great side dish or a healthy snack.

What you will need:
1 Large hand full of fresh green beans (around a cup)
1 spoon full Fresh Parmesan Romano Blend
Garlic: either powder or minced to taste
crushed red pepper flakes to taste
One cap full olive oil

-Buy a good hand full of fresh green beans
-Cut of tips -Place Green beans in a bowl
-Sprinkle beans with a cap full of oil
-add some garlic (dried or minced) and black pepper to taste
-Add a spoonful of fresh grated Parmesan Romano mix
-add a sprinkle of crushed red pepper to taste
-toss and shake the bowl gently until the beans are evenly covered in the oil and seasonings.
-Add more cheese to taste
-Spray a cookie sheet with non stick spray -lay out the beans on the sheet so that they all have room to cook
-bake at 425 for about 10 minutes or until desired doneness (I like mine still fresh and crunchy tasting)
 -Enjoy 1 small bowl of green beans this way is under 100 calories

Calories: 95
Fat: 6g
Carbs: 6g
Calcium: 10%


Popcorn can be low calorie and low cost. Here is an article from Dirt Cheap Eating that explains how.


Welcome to my new blog! This blog is going to be a sister blog to my other one called Dirt Cheap Eating. That blog focuses mainly on getting grocery costs as low as possible while still having diversity and balance in your diet.

This new blog though will be primarily where I post recipes I either made or found that are low calorie and low sodium.  I will try to tie the two blogs together sometimes but they are going to be separate and different Blogs.