Baked Spaghetti Squash Casserole
from The Science of Eating.com

Ingredients:

• 12 oz Gardein Original Meatless Ground or Lightlife Vegan Crumbles 
• 2 Tsp. Extra Virgin Olive Oil, divided
• 1 large Spaghetti Squash
• 1 Cups Light & Healthy Marinara Sauce or Prego Light Smart Traditional Sauce
• 1/3 Cup Helios Plain Organic Nonfat Kefir (Lifeway)
• 1 6oz Container of FAGE Total 0% Plain Greek Yogurt
• 2/3 Cup Mozzarella Cheese, shredded or your favorite white Vegetarian Cheese
• 1/3 of a medium Onion, chopped
• 2 Tbsp Garlic Powder, divided
• 2 Tbsp Onion Powder, divided
• 1/2 Tsp. Sage
• 2 Pinches of Rosemary
• 2 Pinches of Fennel Seeds
• 1 Tsp. Oregano
• 1 Tsp. Basil
• 2 Tbsp. Parsley
• Salt & Pepper to taste

Directions:

• Preheat the oven to 350 degrees.
• Cut spaghetti squash in half, remove the seeds and guts then poking the outside skin 10 times with a knife.
• Brush the inside and rim of squash with a tsp of olive oil.
• Microwave for 10 to 20 minutes (turning every 3 to 4 minutes if you don’t have a carousel.) You can tell when it’s done because the skin starts to buckle.
• While the squash cooks and is cooling off, heat a non-stick pan over medium high heat and add Lightlife Vegan Crumbles, cook 5 minutes.
• Once veggie crumbles have warmed through, add half of the onion & garlic powder along with sage, basil, oregano, rosemary and fennel seeds stirring well, and heat another 5 or 6 minutes on medium-low heat. Set aside.
• Once the squash is done, begin scraping it out with a fork, and transfer scraped squash into a greased 9X9 baking dish.
• Add veggie crumbles & 1/4 cup of the cheese to the squash, and stir well to combine.
• In a small pot, mix together sauce, kefir and Greek yogurt and the other half of the onion and garlic powder, and warm 3-4 minutes on medium heat.
• Stir in with the squash until it’s all well mixed.
• Top with remaining cheese & sprinkle with parsley
• Bake for 1 hour or until cheese is melted and bubbly and squash looks set.
• Remove from oven and let cool for 5 minutes before serving.

Nutritional Facts: (Serves 6)
203 Calories
5g Fat
21g Carbs
21g Protein

Why you can feel good about this meal:
Making spaghetti squash a good choice for a low-calorie meal, with a cup of it only totaling 42 Calories. 

Spaghetti Squash has many vitamins and minerals including Vitamin C, Vitamin A, Vitamin K, calcium, iron, thiamin, niacin, folate, magnesium, phosphorus, potassium, zinc, copper, selenium and manganese. They act as antioxidants, boosting the health of the bones, muscles, immune system, eyesight and the nervous system.

Spaghetti squash has an extremely low glycemic load which means that blood sugar levels stay low after eating it, maintaining a steady insulin level and preventing diabetes.

People who eat three servings of yogurt a day can lose up to 61% more body fat and 22% more weight than those who do not eat yogurt.  It also helps maintain lean muscle mass and a high metabolic rate. Kefir contains certain healthy bacteria that is not available in yogurt. These beneficial microorganisms help support digestive health and prevent the growth of harmful bacteria in the intestines. Vitamin K and B-12, are produced in our gut, and probiotics in kefir help this production.