Sometimes ingredients just jump off the shelf at me. Last week, it was big beautiful spaghetti squash. While I usually make a tomato-based sauce to go with spaghetti squash, I decided to add my new pesto sauce, which (in my humble opinion) is the most amazing oil-free pesto I've ever tasted.

In developing this recipe, I took into account the fact that spaghetti squash is a non-starchy, low-calorie food. Many people use spaghetti squash as a replacement for traditional spaghetti pasta to lower the calorie content of the meal. In the context of a Whole Food Plant-Based lifestyle, we do not recommend restricting carbohydrate-rich foods. In reality, the body needs a substantial amount of carbohydrate-based fuel at each meal to fuel a healthy metabolism and create the energy necessary to regenerate and heal. 

If you'd like to learn more about why embracing carbohydrate-rich foods is essential to optimizing health and weight, please listen to our podcast episode on the topic.

To increase the carbohydrate content of the meal, I included cannellini beans in the vegetable topping, and I also recommend enjoying this meal with a side of roasted potatoes. 

Let's take a closer look at the nutrition packed into this meal:

• Spaghetti squash is a unique winter squash because, whereas most winter squashes are high-starch foods, spaghetti squash is a low-starch food. It Is rich in B-vitamins, Vitamin C, Vitamin A, manganese, potassium, magnesium, zinc, and copper. It contains unique antioxidants called cucurbitacins, which have been shown to have anti-tumor effects. 
• Onions are a great staple in the WFPB lifestyle and shine nutritionally for a whole host of reasons. Onions have received the reputation for being a heart-healthy food because studies have shown they help reduce cholesterol, triglycerides, and inflammation, all of which help lower the risk of heart disease. These health effects may be attributed to onions' high content of quercetin and anthocyanins, potent antioxidative and anti-inflammatory compounds. Onions contain allicin, an antimicrobial compound that helps protect the body from infection. Onions are high in sulfur, a nutrient that is essential for detoxification and many other functions in the body. Finally, onions contain a high amount of specific fibers called inulin and fructooligosaccharides that serve as prebiotics and support a healthy microbiome. 
• Garlic, like other members of the allium (onion) family, contains high levels of a compound called allicin, which has been shown to help reduce blood pressure, cholesterol, triglycerides and also has a strong antimicrobial effect. Garlic is also high in sulfur-containing compounds, which are known for their detoxifying and anti-cancer effects.
• Mushrooms, every kind, contain very special beta-glucans, which are a specific type of polysaccharide that supports healthy immune function. Mushrooms are very rich in B-vitamins, which are essential for energy production. They contain high amounts of selenium and zinc, crucial minerals for the immune system and skin health.
• Tomatoes, like other nightshades, have received a bad reputation as being inflammatory foods when the opposite is true! Tomatoes contain many antioxidants such as naringenin that have a powerfully anti-inflammatory effect. Most notably, tomatoes are very high in lycopene, a nutrient shown to support skin health, cardiovascular health, eye health, and more. Additionally, tomatoes are high in Vitamin C, Vitamin A, and Vitamin K. To learn more about why nightshades aren't bad for you, listen to our podcast episode on the topic here.
• Cannelini beans, like all beans, are a fantastic source of fiber. This fiber is the ideal fuel for the beneficial bacteria in the gut, making beans a spectacular food for digestive health. Cannelini beans are also high in ferric acid, ferulic acid (a polyphenol that supports cardiovascular health and has anti-cancer properties. They are an excellent source of minerals, including manganese, copper, iron, magnesium, and potassium. 
• Basil is extremely rich in many powerful antioxidants that protect against cellular oxidative damage and have been studied to possess specialized protective qualities. Lutein and zeaxanthin, both found in basil, are known to protect eye health. Caffeic acid has anti-cancer, anti-inflammatory anti-viral effects. Quercitin has strong anti-inflammatory and immune-boosting effects. And this is not even a complete list! All-in-all, basil is a wonderful anti-inflammatory, ant-microbial, and adaptogenic herb. 
• Nutritional Yeast is a controversial food in some nutritional circles, but it is embraced in the Alter Health kitchen as long as it is unfortified, non-GMO, and free of added MSG. Unfortified nutritional yeast is naturally rich in B-vitamins and minerals, including Iron, Selenium, Zinc, and Potassium. It is best for individuals diagnosed with Crohn's Disease to avoid nutritional yeast. 
• Pine nuts are rich in Vitamin B1, Vitamin E, manganese, copper, magnesium, zinc, and magnesium. They contain pinolenic acid, which may help to lower LDL cholesterol levels because it helps the liver uptake and metabolize cholesterol from the blood. 
• Brazil Nuts are the selenium superstars! Just one brazil nut contains all the selenium the body needs for the day! Selenium is an essential mineral for thyroid health, skin health, detoxication (liver health), and immune health. While selenium is a major antioxidant, Brazil nuts contain other antioxidants such as gallic acid (with antimicrobial, anti-obesity effects) and ellagic acid (with anti-inflammatory and anti-cancer effects). They also have decent amounts of copper, zinc, and magnesium.  
• Almonds are one of the most Vitamin E-rich plant foods in the world. Vitamin E serves as a powerful antioxidant that protects your cells from oxidative damage and has been shown to lower heart disease, cancer, and Alzheimer's disease. They are also rich in Manganese, Magnesium, copper, and Vitamin B2. The skin of the almond is rich in polyphenols, which also serve as antioxidants and help to lower LDL cholesterol.