The best substitute for white pasta could be over in the produce aisle: Go say hello to spaghetti squash.

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If you are a serious pasta lover, these days you can find several alternatives to white semolina flour that let you have your noodles and eat them, too, without spiking that sugar count. But nature’s own alternative could end up being your favorite. Buy a spaghetti squash that is hard and uniformly pale. Cut it in half with a heavy cleaver, scrape out the seeds, and bake it cut sides down on a cookie sheet for 30 to 40 minutes in a 375-degree F oven. (Other options are boiling for 20 minutes or microwaving with a little water for 6 to 8 minutes.) When it’s done, while wearing an oven mitt, scrape out the “spaghetti” with a fork. An average four-pound squash will yield about five cups. Be creative with toppings. Try a small amount of light cream sauce; olive oil and grated parmesan; pesto sauce; or a simple marinara.

Reviewed by Francine Kaufman, MD. 4/08

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