Replacing Carbs with Vegetables

College of DuPage Nursing Student Nastika Cukali shared that pizza, sandwiches, and pasta are all comfort foods that we end up consuming regularly. The over consumption of these carbohydrates can be detrimental to our health. Carbs are digested in our bodies and become sugar, which then enters the blood. A recent study shows that high-carb diets — containing an average 77 percent carbohydrates — were associated with a 28 percent increased risk of death versus low-carb diet. Looking for new ways to introduce vegetables in your diet? There are great recipes that use vegetables to replace cabs. Although we don’t have to completely eliminate carbs from our diet, we can make smarter choices. When making a sandwich opt to use whole wheat bread instead of white bread. Instead of having your cheeseburger with a bun, you can use lettuce leafs and still enjoy your meal without loading up on the hamburger bun. Down below you will find an easy and delicious recipe on how to use squash to replace regular pasta!


Spaghetti Squash Recipe

Prep time: 15 mins, Cook time: 30 mins, Ready in 45 mins


-1 spaghetti squash, halved lengthwise and seeded

-2 table spoons olive oil

-1 onion chopped

-1 glove garlic minced

-1 1/2 cups chopped tomatoes

-Tomatoes on the Vine Red Cluster

-3/4 cup crumbled feta cheese

-3 tablespoons sliced black olives

– 2 tablespoon chopped fresh basil


  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
  2. Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven and set aside to cool enough to be easily handled.
  3. Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender. Add garlic; cook and stir until fragrant, 2 to 3 minutes. Stir in tomatoes and cook until tomatoes are warmed through.
  4. Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the vegetables, feta cheese, olives, and basil. Serve warm


*This and other healthy recipes can be found on “


McMaster University. (2017, August 29). Moderate consumption of fats,

carbohydrates best for health, international study shows. ScienceDaily.

Retrieved October 26, 2017



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