Hey friends! I’ve been a bit pokey with the blogging in the past week or two; certainly not out of laziness, I assure you! I’ve been running my arse off and have just returned from a weekend with the Mister in PEI.

I’ve got some fun recipes coming atcha this week though. Pinky swear.

This one is an original, which I’ve decided I’m going to make a better effort to post. Often I feel like suppers I just throw together on a whim aren’t blog-worthy, because often they’re a little random with the ingredients and maybe only qualify as ‘Sheena’ food.

My friend/coworker/fellow-Island-girl Kathy Johnston and I often try to healthify traditionally naughty foods. Sometimes they’re winners, sometimes they result in stuff that only the two of us would be within ten feet of; hence it being tagged as a ‘Sheena/Kathy Food’. I think it’s something that happens to people when they’re dead-set on making clean, healthy eating an important part of their every day diet. They may be a little more lenient with compromising flavour, or, more often texture, for enhanced nutrition. Case in point – baked goods can really get a funky flavour/texture when protein powder is added, and if baking with applesauce, you often (not always) give up a bit of the light and fluffy texture of cakes and muffins. And as much as I adore my Black Bean Brownies, I know full well that there is no substitute for egg yolks and buttah in a classic, fudgy brownie. Mmmmmm…brownies….gurgle om nom nom gurgle….

I can assure you that this tasty little single-serving supper is not just a dish that I’d be happy to mow down on because it’s good for me. It’s damn tasty. Flavourful, cheesy, crispy, comforting. And I made it all by myself! Look, Ma! No cookbook!

Mediterranean Spaghetti Squash Casserole

Yield – 1 serving

For Casserole:

1/2 spaghetti squash, baked and scraped out
1/4 cup milk of choice (I used unsweetened almond)
1/2 tbsp flour
3 tbsp soft cheese – I used 2 tbsp goat cheese and 1 tbsp light cream cheese
Pepper, to taste
Salt, to taste
3 oil-packed sundried tomatoes, chopped
1/4 cup olives, chopped
1/4 cup roasted red peppers
1/2 tsp italian spice mix

For Crust (feel free to experiment with different crumbs, nuts, seeds!):

1 tbsp bread crumbs
1 tbsp hulled hemp hearts
1/2 tbsp roasted pumpkin seeds

Preheat oven to 375 F. Cook your spaghetti squash whichever way you prefer, cut-side down in a heat-safe dish with a couple inches of water, either in the oven for ~50 minutes or in the microwave for ~11.
Scrape out the flesh of your cooked squash with a fork, creating the ‘spaghetti’.
Heat milk up in saucepan over low-medium heat on the stove, whisk in flour, then add goat cheese and cream cheese. Whisk until fully melted together. Be careful not to burn it! If you only have one type or the other, I think it would still be good! As long as you have an adequate amount of cheese to keep it flavourful.
Add your squash, chopped sundried tomatoes, olives, and red peppers to a medium sized bowl and pour on the cheese sauce and italian spices. Mix until well incorporated. Add to a small, oven-safe casserole dish.
Mix together your crust ingredients, totalling 2.5 tbsp. I used breadcrumbs, hemp hearts, and pumpkin seeds. I loved the varying textures and the crunch of the roasted pumpkin seeds! I think flaxseed, sunflower seeds, even crushed crackers would make a great crust. Get creative!
Top squash mixture with crust mixture, and bake at 375 F for about 10 minutes, or until bubbly. Broil for an additional 2 minutes until the crust is all golden and crispy! Remove from the oven and allow it to sit for 5-10 minutes, to cool and set. Then dig in!

Nutrition Facts
Calories  387
Total Fat  25.6g  39%
Trans Fat  0.0g
Total Carbohydrates  26.8g  9%
Dietary Fiber  4.5g  18%
Sugars  3.1g
Protein  15.6g


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