Simply seasonal: Versatile, healthy spaghetti squash

Mild. Crisp. Light. Refreshing. Not the usual adjectives you think about to describe winter squash. Aptly named spaghetti squash, this veggie is decidedly different than its cousins Acorn, Butternut and Hubbard. When cooked, the ‘meat' pulls apart from the skin in strands, and looks a lot like spaghetti.

Many aficionados even claim it is a great substitute for pasta if you are watching your calories or carbs. With the upcoming holidays, and the tendency to over indulge, consider that suggestion! One four ounce serving of spaghetti squash is a mere 37 calories.

Low maintenance is another virtue of the spaghetti squash. It can be stored at room temperature for about a month. The squash can be baked, boiled or microwaved whole (just pierce the skin in several places.) Or split the squash in half lengthwise with a sharp knife and remove the seeds. Then place cut side down in a baking dish with a half inch of water added to the pan. When the squash is soft, pull the strands from the skin.

The cooked squash may also be frozen. Pack into freezer bags, seal, label and freeze. Partially thaw before re-using, then steam until tender but still firm, about 5 minutes.

“Spaghetti squash makes a perfect meatless entree,” said Dustin Beckner, Avondale's sous chef. “Try stuffing the squash with grains, veggies, fruits, and nuts. There are endless variations — use whatever you have on hand. Or keep it simple — just add a little butter, salt and pepper to the cooked squash to make a delicious side dish.”

However you choose to prepare spaghetti squash, it will provide lots of necessary nutrients including Vitamins C and B6, Iron, Potassium, and a healthy dose of dietary fiber. Cooked squash can be added to salads, served as a side dish or the main course. Versatile, healthy, and with a mild, sweet flavor, it may be the perfect veggie.

Stuffed Spaghetti Squash

Fresh sage leaves

Fresh parsley

Fresh thyme

1 cup cooked brown rice

1 cup cooked quinoa

1/2 cup cubed, cooked acorn squash

1/4 cup peeled baby carrots

1/4 cup chopped onion

1/4 cup quartered Brussels

1/4 cup dried cranberries

1/8 cup toasted hazelnuts

Salt and pepper

Preheat oven to 350°. Slice the squash lengthwise, scrape out seeds and discard seeds. Sprinkle cut sides of squash with salt and pepper and brush with olive oil. Place sprigs of sage, thyme, and parsley in hollows of each squash half. Place 1/2 inch of water in a roasting and then place each squash half cut side down in the pan. Place in oven and allow squash to steam till soft, about 45 minutes. Discard herb sprigs.

Cook rice and quinoa, according to

package directions. Sauté carrots, Brussels sprouts, onions, acorn squash, dried cranberries. Season with salt and pepper. Toss rice with sautéed veggies and place stuffing in the hollow of each squash half. Wrap loosely in aluminum foil and return to oven to heat through, about 15 minutes. (longer if ingredients are cool when placed in the oven.) Remove from oven when hot, sprinkle with toasted hazelnuts, chopped scallions, fried sage leaves to garnish. Serves 2 as a main dish, 4-6 as a side dish.

Prepare your filling: Get creative! Use any combination of grains, vegetables, meats, dried or fresh fruits, nuts.

Spaghetti Squash with Tomatoes and Basil

1 medium spaghetti squash

2 cloves garlic, minced

2 teaspoons olive oil

2-3 roma tomatoes, chopped

1 Tablespoon chopped fresh basil

Grated Parmesan cheese to taste

Pierce whole squash all over with a fork. Place in oven and bake at 350° 45-60 minutes until soft. Allow squash to cool. Sauté minced garlic in the olive oil until it's softened and fragrant. Set aside. When cool enough to handle, split squash in half and remove seeds. Pull the strands apart from the skin and place in a mixing bowl. Add cooked garlic, tomatoes, basil, and salt and pepper to taste. Serve topped with grated Parmesan cheese. Serves 4-6.

Sue Barham is the marketing director for Larkspur Restaurant and Restaurant Avondale. Larkspur, at the base of Vail Mountain, has been serving American Classics with a fresh interpretation since 1999. Avondale opened in September 2008 in the Westin Riverfront Resort and Spa and features a West Coast inspired, market driven menu.