Spaghetti squash with tofu and marinara sauce

Fruits and vegetables should be the focus of your meals during your teatox as well as on a regular basis. Benefits of fruits and vegetables exceed far beyond just providing a low-calorie option that is appropriate for weight management. All colors of fruits and veggies can be associated with various health benefits, which means we should focus on increasing the amount as well as the variety we consume! This week’s recipe is centered around a classic Italian dish featuring Fall-veggies: spaghetti squash with tofu and marinara sauce.


Spaghetti Squash is a part of the orange-yellow squash family and is an excellent source of carotenoids, potassium and antioxidants. Certain carotenoids (including beta-carotene) help form vitamin A within our bodies.

Importance of Carotenoids and Vitamin A:

  • normal growth and development

  • vision (especially night vision)

  • skin and immune system function

  • acts as an antioxidant

Spaghetti Squash is an excellent replacement for pasta in any dish! It provides less calories and carbohydrates than traditional pasta which makes it great for those individuals with Diabetes, any form of insulin resistance, gluten sensitivity and Celiac Disease.

The “Spaghetti” and Sauce


  • 25 Roma tomatoes (diced)

  • 1 Tbsp olive oil

  • 1 Red onion (minced)

  • 6 Cloves of garlic (peeled and minced)

  • 10 Basil leaves (minced)

  • Salt, red and black pepper to taste

  • 1 Block of extra-firm organic tofu

  • 1 Spaghetti Squash

  • Olive oil Spray


  • Step 1: Preheat oven to 425 degrees Fahrenheit. Heat a medium sauce-pan over high heat until pan is hot. Place olive oil in pan for a few seconds to let it heat up. Once the oil is hot add the garlic and red onion and continuously stir with a soft spatula or spoon until mixture is aromatic (no longer than 3 minutes).

  • Step 2: Add in the diced tomatoes with the remaining seasonings. Simmer over medium heat for ~40-50 minutes stirring occasionally to break up the tomatoes.

  • Step 3: While the sauce is cooking, drain and cut up the block of tofu into small cubes and set aside to add to spaghetti-squash mixture.


  • Step 4: Cut squash in half (lengthwise). Spray a pan with olive oil spray. Place the open-sides of the squash face down on the pan and into the oven. Bake for ~30-45 minutes or until squash is soft enough that you can spread with a fork.


  • Step 5: Remove all of the seeds from the inside and discard. Shred the remaining spaghetti squash lightly with a fork (you should not have to work hard to separate the spaghetti- it should come apart very easily).

  • Step 6: Place the Spaghetti Squash in a large pot and combine with tofu and sauce.

    It’s ready ! Enjoy with a Iced matcha frappé