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Spaghetti Squash, Kale and Sausage Bowls

Sick of turkey? I'm not!

Stay cozy and well fed this winter with this easy, seasonal and nutrient dense meal for the whole family! Lots of beta carotene is found in squash and can help keep the immune system boosted, turkey gets you lots of good protein a well as the specific amino acids to help with serotonin and melatonin production (important for mood and sleep!), kale gets you lots of folate and other vitamins and minerals.



  • 1 medium spaghetti squash or 2 small spaghetti squash

  • 1 1/2 lbs. unmedicated Italian turkey sausage, casings removed (or ground turkey)

  • 1 yellow onion, diced

  • 4 cloves garlic, minced

  • 1 bunch kale

  • 3 tbsp organic extra virgin olive oil, plus more for drizzling

  • Sea salt and fresh ground pepper

  • 2 tbsp pine nuts, roasted (I have also substituted in raw walnuts and other nuts I had on hand)

  • 2 tbsp fresh cilantro, chopped (the original recipe called for parsley but I just love cilantro)


  • Preheat the oven to 400 degrees F. Place squash in the microwave for 3-4 minutes to soften. Using a sharp knife cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the oven for 45-50 minutes, until you can poke the squash easily with a fork. Let cool until you can handle it safely.

  • Meanwhile, prepare the kale by removing the center stems and either tearing or cutting up the leaves. Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and sauté for 4-5 minutes. Add the turkey sausage and break apart with a spatula to crumble. Cook for 10-12 minutes, stirring regularly, until the sausage is browned and cooked through. Add the kale and stir. Cook for a few minutes more to wilt the kale. Remove from heat and set aside.

  • Once cooled, scrape the insides of the spaghetti squash with a fork to shred the squash into strands. Transfer the strands into the skillet with the sausage and toss to combine. Season to taste with salt and pepper. Divide the mixture among the squash shells, and then top with nuts and cilantro or parsley to serve.

Servings: 4

This recipe was adapted from


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