For a long time, I’ve avoided cooking spaghetti squash.  I was really intimidated by the whole thing – it’s too hard to cut, I could slip and slice a finger, or I might burn it or undercook it.  But, I love the idea of squash that magically turns into spaghetti and the flavor of it is great, too.  So, when a friend told me I can cook spaghetti squash whole (using a slow cooker or pressure cooker), it was music to my ears.  I tried it for myself and what do you know?  It worked!  It worked so well, in fact, that we’ve been dining on this nifty squash a couple times a week.  In just one meal, spaghetti squash has become a family favorite.  It makes for a light summertime pasta dish and it’s great for anyone who has a gluten allergy or wheat sensitivity.


Spaghetti Squash Pasta with King Trumpet Mushroom Garlic Kale Sauté

Vegan, gluten free, dairy free, grain free

Recipe by Jentry Lee Hull

Yields 4-6 servings


  • 1 whole spaghetti squash, cooked
  • 6-8 King Trumpet mushrooms, trimmed and sliced
  • ¼ cup white wine
  • 2 tsp. olive oil (optional)
  • 2 shallots, minced
  • 3 cloves garlic, minced
  • 1-15oz. can stewed tomatoes
  • 1 small bunch curly kale, stems removed and Chiffonade
  • ¼ to ½ veggie broth
  • 1 tsp. salt, or to taste
  • 1 tsp. red pepper flakes, or to taste
  • 1 tsp. dried oregano
  • fresh basil, for garnish
  • Parmesan cheese (Follow Your Heart, dairy free), for garnish


  • Cook spaghetti squash using one of the following methods. *Notice the difference in cooking times and consider cooking ahead of time if using a longer cooking method.
    1. Instant Pot Pressure Cooker (cooking time <20 min.): Insert metal rack into inner pot, add 1 ½ cups water and whole spaghetti squash.  Cover with lid and seal.  Turn setting to “Manual” and adjust time for 10 minutes.  Allow time for pressure to release before removing lid.
    2. Slow Cooker (cooking time 4 hrs.)
    3. Oven (cooking time <1 hr.)
  • Carefully remove spaghetti squash from heat, hold with utensils, slice lengthwise and scoop out seeds.  Remove skin and stem (they should easily fall away) and place into a large bowl.  Break squash apart, using a metal fork, until spaghetti strands form.
  • Rinse and scrub mushrooms. Trim unwanted edges and slice stems into coin shapes, and caps into thin slices.
  • In a large pot, over medium heat, add mushrooms and cook for 3-5 minutes or until edges begin to brown. Add a splash of white wine/water/veggie broth to prevent sticking.
  • Incorporate olive oil (optional), minced shallots, stir and cook for another 3 minutes. Add another splash of white wine.
  • Stir in minced garlic and a small splash of white wine. Cook for 2 minutes.  Be careful not to burn garlic.
  • Add stewed tomatoes, cover and let simmer for 5-8 minutes.
  • Incorporate kale and veggie broth, reduce heat to low, partially cover and wilt kale for about 5 minutes.
  • Add seasonings and adjust to taste.
  • Toss in spaghetti squash (start with half, depending on how large your squash is) and stir to evenly coat. Add more squash if desired.
  • Transfer to serving dishes, garnish with fresh basil and/or dairy free parmesan cheese and enjoy!


  • I highly recommend using an Instant Pot Pressure Cooker for cooking your whole spaghetti squash. It’s an investment up front, but worth it if you cook beans, grains, potatoes, and other goodies on the regular.  It’s a huge time saver, money saver (in the long run) and really easy to use!


Thrive on,

Coach Jentry


Gumsaba Outdoor Fitness Class schedule Saturday 8/6/16

8:30 AM Saturday Co-Ed Boot Camp – Coach Jentry – Cardio Coreture