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Spaghetti Squash “Capellini” with Sweet Pepper Marinara Sauce

Makes 4 to 5 servings



1 large sweet onion, thinly sliced

2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided

1 1/2 tablespoons gluten-free tamari

1 1/2 teaspoons Italian seasoning blend, divided

1/2 cup plus 2 tablespoons water, plus more as needed

1 medium red or orange sweet bell pepper, seeded and chopped

1 can (26 to 28 ounces) crushed tomatoes (fire-roasted are nice)

Scant 1/8 teaspoon crushed red pepper

1 medium to large spaghetti squash, sliced in half lengthwise

Sea salt, to taste

Freshly ground black pepper, to taste

Parsley sprigs, for garnish (optional)


To make the sauce, put the onion and 2 tablespoons olive oil into a large sauté pan and cook over medium-high heat for 1 minute. Decrease the heat to medium. Add the tamari and 1 teaspoon Italian seasoning, cover and cook for 3 minutes, or until the onion becomes translucent, adding 2 tablespoons of water, if the pan becomes dry. Add the bell pepper and cook for 5 minutes, stirring occasionally. Add the tomatoes, crushed red pepper and remaining ½ teaspoon Italian seasoning. Pour 1/2 cup water into the tomato can and slosh it around to loosen the remaining crushed tomatoes. Add the “tomato water” to the pan. Decrease the heat to medium-low. Cover and cook, stirring occasionally, for 40 to 55 minutes, or until the sauce has cooked down and is thickened.


While the sauce cooks, prepare the spaghetti squash. Preheat the oven to 400 degrees F. Line a medium-sized rimmed baking pan with unbleached parchment paper. Using a grapefruit spoon or sturdy teaspoon, scoop out the seeds and stringy flesh from the inside of the squash. Season each squash half with 1 teaspoon olive oil, salt and pepper, to taste. Arrange the spaghetti squash halves cut side down on the prepared pan, and bake for 45 minutes to 1 hour (see note), or until the outside of the squash is very soft to the touch and the inside edge of each squash half is golden. Put the pan on a wire rack, and let the squash cool for at least 20 minutes.


Scoop out the spaghetti squash strands, breaking them up with a fork to resemble cooked spaghetti (or capellini), and arrange the strands on individual serving plates. Spoon a generous amount of the marinara sauce over each serving of squash, garnish with optional parsley or basil, and serve.


Chef’s note: The baking time for the squash will vary depending upon the size of the squash.


Zucchini Fettuccine Alfredo

Makes 2 to 3 servings



2/3 cup raw cashews

2/3 cup plus 2 tablespoons water, divided

3 large (or 4 medium) zucchini 

1 heaping teaspoon white miso

2 teaspoons freshly squeezed lemon juice

1/16 rounded teaspoon garlic powder

1/8 heaping teaspoon salt (see note)

Freshly ground black pepper, to taste

1 tablespoon extra-virgin olive oil


Put the cashews in a small bowl and top with 1/3 cup water. Put the cashews and water in the refrigerator and let them soak for 1 to 4 hours. Drain the cashews and rinse thoroughly in cold water. Put the cashews, 1/2 cup water, miso, lemon juice, garlic powder, salt and pepper into a high-performance blender and process for 30 seconds to 1 minute or until very smooth and creamy.


To make the “fettuccine,” use a vegetable peeler spiralizer (or regular spiralizer) to shave the zucchini into long fettuccine-style “noodles.” Put the zucchini fettuccine into a large, nonstick sauté pan and add 1 tablespoon of olive oil. Cook the zucchini over medium heat, stirring often, for 2 to 3 minutes, or until almost soft. Carefully add three-quarters of the cashew sauce, and cook for 2 to 3 minutes, gently stirring using tongs, until the sauce is heated through and the zucchini is cooked al dente. (Do not over-cook, or the zucchini “fettuccine” will be mushy!) Add more sauce, if a creamier consistency is desired (see note). Serve immediately with any remaining sauce served in a pitcher to pass around the table.


Chef’s note: For a saltier taste, use ¼ teaspoon salt in this recipe.


Chef’s note: This sauce doubles as a creamy salad dressing. Covered tightly and stored in the refrigerator, leftover sauce will keep for 2 to 3 days. 


Peanut-y Carrot Noodles

Makes 2 to 4 servings




4 to 6 medium (or 3 to 4 large) carrots, peeled



4 heaping tablespoons creamy peanut butter (see note)

2 tablespoons maple syrup

2 teaspoons gluten-free tamari

Dash cayenne pepper

3 to 6 tablespoons water, plus more as needed



1 scallion (white and green parts) thinly sliced, for garnish

1 small lime, cut in wedges (optional)


Cut the carrots into thin noodles using a vegetable peeler spiralizer (or regular spiralizer). Fit a steamer basket into a medium-sized sauce pan with a tight-fitting lid. Add 2 to 3 inches of water, then add the carrots. Cover and bring to a boil. Steam the carrots for 2 to 3 minutes or until they are al dente.


Meanwhile, to make the sauce, put the peanut butter, maple syrup, tamari, 3 tablespoons of water and a dash of cayenne pepper into a small bowl and briskly whisk until combined. Add more water, 1 tablespoon at a time, to achieve desired consistency. Transfer the warm carrots to a medium-sized bowl and pour the sauce over the carrot “noodles.” Gently toss using tongs or a large fork, until the carrots are thoroughly coated with the peanut sauce. Serve warm or cover and refrigerate for 2 hours and serve cold. To serve, divide the carrot noodles into 2 to 4 pretty bowls. Top each bowl of carrot noodles with some scallions, with optional lime wedge, on the side.


Chef’s note: If you prefer, you may use cashew, almond or sunflower seed butter in place of the peanut butter.