08/08/2009 05:12 am ET | Updated Nov 17, 2011

Pasta That Works

Pasta raises your insulin levels. And today we know, in any kind of weight management program, you need to manage your insulin levels.

There are two solutions. Either you make whole grain pasta, such as whole wheat, brown rice or spelt pasta or you stay with the vegetable pasta made from spaghetti squash.

Yuck, you think!

I admit, I tried many times, yet I did not like it. Spaghetti squash tasted very bland to me and I did not like the texture. Till this past weekend. One of the house guests told the story about his mother, making spaghetti squash with tomato sauce. What a great idea, I thought and we did it.

This is how I made it.

Tomato sauce
1 large red onion
5 minced gloves of garlic
5 medium size tomatoes
½ tsp sea salt
½ tsp thyme [I used dried yet fresh would be better]
½ tsp cumin
1 tsp extra virgin olive oil

Dice the red onion, mince the garlic, cut the tomatoes and heat the oil in a large omelet pan. When the oil is hot, add on the onion and garlic and roast till golden brown. Add the sea salt, thyme, cumin and tomatoes. Cover the pan and let it simmer for 20 minutes on medium heat.

Spaghetti squash
2 spaghetti squash

There are 3 ways to cook the spaghetti squash. Bake it, boil it or nuke it. Micro waving goes really fast and this is how you are going to do it.

Cut the spaghetti squash in half, clean out the seeds and place both sides upside down on a microwave plate. Nuke it on high for 14 minutes and test for tenderness with a fork. Or bake it on 350 degrees for 45 minutes. If it is not done yet, add additional 2 minutes to it.

Then take the squash and a fork and start lengthwise scraping the squash out. The typical pasta-like form will emerge. Place it in a bowl.

Lastly, poor the tomato sauce over the spaghetti squash and voila, ready to serve.

This is so far the only way that I really, really enjoyed spaghetti squash.

And if it worked for me, I am confident it will work for you.

Also, spaghetti squash has only 37 calories in a 4-ounce serving.

Stefan Aschan is a leading expert on lifestyle, health and fitness who has helped more than 30,000 people get fit through advice on nutrition, fitness and lifestyle changes. For your free "How to live 100 years in perfect health" report and the must read "updates and solution" newsletter on how to have 10 times more success, stay on top of your goals, and accomplish the change of body and appearance, go here.