Spaghetti Squash Bolognese

Spaghetti Squash Bolognese

  • Spaghetti Squash Bolognese

INGREDIENTS:

  • 2 small spaghetti squashes
  • 3 tablespoons extra virgin olive oil, divided
  • 1 small yellow onion, peeled and diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 cup cremini mushrooms, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • pinch red pepper flakes
  • 24 oz. crushed tomatoes
  • 1 tablespoon tomato paste
  • 1 ½ cups cooked French green lentils
  • salt to taste
  • fresh basil for garnish
  • 1 cup shredded mozzarella cheese

 

DIRECTIONS:

Preheat the oven to 375 degrees F. Cut spaghetti squash in half lengthwise. Season with a pinch of salt and pepper and a drizzle of olive oil. Place cut side up on a large rimmed baking sheet, and bake 35-45 minutes, until tender. Cool. Use two forks to scratch up the squash to create “noodles” inside the squash “boats.”

Dr. Farnesi’s tips:  To avoid burning the squash or drying it out too much, cook cut-side down in the baking sheet or a glass baking dish with a bit of water in the bottom and cook this way for the first 30 min, then turn over face up and add your seasoning and olive oil after it’s half way cooked.   Add an extra drizzle of olive oil over the squash after it’s cooked to mix with the “noodles” to help them stay separated more like spaghetti.

Meanwhile, make the lentil bolognese. Heat two tablespoons of olive oil in a skillet over medium heat. Add the onions, carrots, and celery and sauté until vegetables soften, about 7 minutes. Add the garlic, mushrooms, oregano, basil, and red pepper flakes, and sauté until the mushrooms begin to soften. Add the tomatoes and tomato paste and stir to combine. Add lentils and simmer the sauce 20 minutes, until sauce has thickened, and all the vegetables are tender. Season to taste with salt.

Spoon the lentil bolognese over the spaghetti squash noodles. Sprinkle vegan cheese over the top and place under the broiler until cheese is bubbly. Garnish with fresh basil.

Dr. Farnesi’s tip: For a non-vegetarian version, replace lentils with your favorite protein such as lean ground turkey, chicken or grass-fed beef.

Will you be making this recipe? Post a photo of your Spaghetti Squash Bolognese using the hashtag #MAMRecipe

Benefits, Risks, and Precautions of Saunas

  • Saunas Benefits, Risks and Precautions

Saunas have been used worldwide for thousands of years, and sweating has been used for the main benefits of relaxation and cardiovascular health, but with a word of caution that saunas may not be suitable for everyone. Read more here: Benefits, Risks and Precautions of Saunas

Sleep Impact on Social Life

  • Improve Your Social Life, Get More Sleep

Lack of sleep may be ruining your social life, new research has found. A study published in the journal Nature Communications found that sleep-deprived people feel lonelier and less inclined to engage with others. These individuals tend to avoid close contact in much the same way as people with social anxiety, researchers from the University of California Berkeley concluded. Read more here: Feeling lonely? You might need more sleep

7 Habits of People Who Age Well

  • 7 Habits of People Who Age Well

Exercise, diet—even attitude—can be as important as genetics when it comes to aging healthy. Click here to read 7 habits of people who age well: Habits of People Who Age Well

Summer Squash Casserole

  • Summer Squash Casserole

Prep time: 10 mins
Cook time: 30 mins
Serves: 4

Ingredients

  • 1 tablespoon coconut oil
  • ½ organic yellow onion, diced
  • 3 cups sliced organic yellow squash
  • 1 egg
  • ½ cup organic goat cheese or organic grated cheddar (alternative: cashew cheese)
  • ½ cup unsweetened, unflavored almond milk
  • ⅛ teaspoon cayenne pepper
  • ¼ teaspoon sea salt and freshly ground pepper
  • 1 cup Ezekiel breadcrumbs
  • 2 tablespoons fresh chopped organic parsley

 

Instructions

Preheat the oven to 350 degrees.

Heat the oil in a sauté pan over medium heat. Add the onion and squash and cook for 4-5 minutes.

In a bowl, whisk together the egg, cheese, milk, cayenne and salt and pepper.

Place the squash mix in a casserole dish and top with the egg mixture. Sprinkle the Ezekiel breadcrumbs on top and place in the oven for 25-30 minutes. To serve, top with some fresh parsley. Enjoy!

Will you be making this recipe? Post a photo of your Summer Squash Casserole using the hashtag #MAMRecipe

7 Health Benefits of Cucumbers

  • Health Benefits of Cucumbers

Cucumbers are a versatile vegetable that can be added into pretty much everything, from adding it into your water, to salads, guacamole, tahini, pesto and much more. But, this underestimated veggie is full of surprising health benefits, like weight loss, balanced hydration, and lowered blood sugar, to name a few. Click here to read all about the health benefits of cucumbers: 7 health benefits of cucumber

5 Myths and Facts About Vitamin D

  • 5 Myths and Facts About Vitamin D

What’s known to be true about Vitamin D has changed a lot in recent years. An impressive body of research has shed new light on the roles vitamin D plays in human health and wellness. Like the myth that if you live where it’s sunny, you’re probably getting enough vitamin D, which is false. Click here to read five common misconceptions and important facts about Vitamin D: five myths and facts about vitamin D

Heat Waves Reduce Cognitive Performance

  • Heat Waves Reduce Cognitive Performance

We might be able to blame the heat for our bad decisions: A small study published recently found that college students who lived in dorms without air conditioning during a heat wave did worse on cognitive assessments than students who had air conditioning. Read more here: heat waves reduce cognitive performance,

Summer Peach Smoothie

  • Summer peach smoothie

Prep time: 5 mins
Serves: 1

Ingredients

  • 1 organic peach, pitted
  • 2 cups organic spinach (or other leafy green – romaine works well too)
  • 2 tablespoons chia seeds
  • ½ frozen organic banana, peeled
  • ½ organic orange
  • ¼ cup plain grass-fed yogurt or nut milk of choice
  • (Optional: 1 date for an extra hint of sweetness)

Instructions

  1. Place all of the ingredients in a blender and blend until smooth.
  2. Place in fridge overnight or drink immediately
  3. Add more milk if a thinner consistency is desired or frozen banana if a thicker smoothie is desired. Enjoy!

Will you be making this recipe? Post a photo of your seasonal smoothie using the hashtag #MAMRecipe

 

7 Health Benefits of Cherries

  • 7 health benefits of cherries

It’s cherry season! They’re fresh, beautiful and delicious, but, you may be wondering—are cherries actually that good for you? The answer is yes! Cherries are not only one of the healthiest fruits, they also rank as one of the most health protective foods overall. One cup, or about 21 cherries, contains less than 100 calories and 15% of your daily vitamin C needs. To read more about why this fruit is a nutritional all-star, click here: Health Benefits of Cherries

Medical Age Management is a Premier Anti-Aging and Aesthetic Skin Care services provider in Southern California!