We recently began the 21 Day Standard Process Purification Cleanse. We made this dish on Day 2 and it really helped to satiate our craving for “comfort food”.

After looking through many recipes online, I just couldn’t seem to find one single recipe that was EXACTLY what I was in the mood for. So, I zeroed in on Ragu and Spaghetti Squash and read several recipes. After doing so, I decided to “wing it” and create our own version of this healthy dish. We hope you enjoy!

Completed Vegetable Ragu Dish

Ingredients

While on the cleanse, it is important to try to use organic produce and products when you can. By limiting the ingredients to 95% produce, this was easy to do! The only ingredients that were not fresh were the can of diced tomatoes, olive oil, red wine vinegar, spices and Bragg’s Amino Acids (a GREAT flavor booster! but, not 100% on the “OK” list for the cleanse. You may omit if you are staunchly sticking to the cleanse). You may use Coco Aminos as a replacement. We kept this cleanse-friendly by using Muir Glen Organic Diced Tomatoes as there are no added sugars.
1 Spaghetti Squash
1 Green Bell Pepper, diced
1 Red Pepper or 3 Small Red Peppers, diced
3 Small- Medium Carrots, diced
1 Medium Zucchini, diced
8 oz of Fresh Mushrooms, diced
½ Medium Yellow Onion, diced
3 Cloves Garlic, crushed and/ or diced
1 28 oz can Organic Diced Tomatoes *Do Not Drain
1 Tsp Red Pepper Chili Flakes
1 Tbsp Dried Italian Herbs
1 Tbsp Amino Acids
½ Tbsp Red Wine Vinegar
¼ Cup Fresh Parsley
2 Stems Fresh Basil
2 Tbsp High Quality Cooking Oil – Olive oil can be used, but is not ideal due to the high cooking temperature during the sauté
Salt & Pepper to Taste

Ragu Ingredients

Prep

I found that a small dice works best for this dish rather than large, chunky cuts. Smaller bits match the size of the spaghetti squash bites and do not over-power each other, but rather blend together.

I like to prep all of my vegetables before I start cooking – I do this so I have all of my ingredients ready to enter the pot at the right time (and, I have a 4 year old, so if there are any distractions while cooking – WHICH HAPPENS FREQUENTLY – everything is already ready to go!) .
If you prefer, you can also do this in “waves” of what cooks first, second, and last. For example, the onion, garlic and carrot will need to go in the pot first as the onion & garlic release the most flavor and can withstand longer cooking time and the carrots need the most time to cook – So, dice your onions, garlic and carrots first. While they are cooking, you can then dice your peppers and add them to the onions, garlic and carrots when chopped. While the peppers are cooking, dice your mushrooms and zucchini. You get the picture. This may save you some time when it’s all said and done.
To prepare the spaghetti squash, slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with high quality cooking oil and sprinkle with salt and pepper. More on the spaghetti squash below (with a link for photos & tips).

Vegetable Ragu Prep

Cooking Method

I love, love, LOVE my InstantPot! At first, I saw it as cumbersome and didn’t see the efficiency and convenience that it offered. After many lack-luster attempts of using it, I almost stored it away to never be used again. Then, one day (pre-cleanse), I decided to try a simple spaghetti sauce in the InstantPot. I had always used a Dutch Oven for sauce, but thought, “Perhaps the ‘Pressure’ mode might infuse greater flavor in a shorter period of time?”. Boy, did it ever!!! That sauce was AMZAING and took less than 15 minutes cook time! So, now it is my “go-to” for almost every sauce, soup, or typically long-cook-time dish.

That being said, you can ABSOLUTELY prepare this Ragu in a pot on the stove. So, I will provide BOTH methods of cooking here. I am certain that the incredible flavor of the Ragu will shine through either way you choose to prepare it.

Tricks for Cooking Spaghetti Squash

Dr. Derik loves to cook as much as I do and we have found that assigning tasks is the best way to help us “dance” in the kitchen without stepping on our toes. On this particular evening, I was “Pilot” of this recipe (taking on the sauce) and Dr. Derik was the “Co-Pilot”. So, as “Co-Pilot”, Derik took on the task of baking the Spaghetti Squash. He found THIS RECIPE online. It turned out cooked to perfection. We cooked it for appx 40 minutes and it was still a little al dente and held up against the sauce nicely. I recommend duplicating this recipe.

Spaghetti Squash – loveandlemons.com

Now, Let’s pull it all together!

Vegetable Ragu & Spaghetti Squash Recipe
Ingredients
1 Spaghetti Squash
1 28 oz can Organic Diced Tomatoes *Do Not Drain
1 Green Bell Pepper
1 Red Pepper or 3 Small Red Peppers
3 Small- Medium Carrots
1 Medium Zucchini
8 oz of Fresh Mushrooms
½ Medium Yellow Onion
3 Cloves Garlic
1 Tsp Red Pepper Chili Flakes
1 Tbsp Dried Italian Herbs
1 Tbsp Amino Acids
½ Tbsp Red Wine Vinegar
¼ Cup Fresh Parsley
2 Stems Fresh Basil
2 Tbsp High Quality Cooking Oil DIVIDED – Olive oil can be used, but is not ideal due to the high cooking temperature during the sauté
Salt & Pepper to Taste

Prepare
Preheat oven to 450 degrees

Dice all Vegetables

Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with ½ Tbsp cooking oil of choice and sprinkle with salt and pepper.

When oven is preheated, place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes. Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still a little bit firm. The time will vary depending on the size of your squash.
While squash is baking…
If Using an InstantPot:
Turn on Sauté mode for 15 minutes and 1 ½ Tbsp cooking oil of choice.

When oil is hot, but not smoking, add the diced onions and carrots. Cook for about 1-2 minutes stirring frequently. Add diced garlic and cook for 1-2 minutes more.

Add diced green & red peppers and continue to cook for 3-4 minutes, stirring frequently.

Add diced mushrooms, zucchini, red pepper chili flakes, dried Italian herbs, amino acids, and red wine vinegar. Stir occasionally and allow to cook until the majority of the liquid has been reduced – About 8-10 minutes.

Add the can of diced tomatoes to the top of the ragu. DO NOT STIR.

Place the lid on and seal. Make sure pressure valve is closed. Cook on Pressure mode for 10 minutes.
Once pressure cooking is complete, allow to sit for 5 minutes and then manually release pressure.
Go to bottom of recipe for steps on how to “Finish the Dish”.
Don’t forget to check your spaghetti squash!
If Using Stove Top Method:
Heat 1 ½ Tbsp cooking oil of choice over Medium High heat.
When oil is hot, but not smoking, add the diced onions and carrots. Cook for about 1-2 minutes stirring frequently. Add diced garlic and cook for 1-2 minutes more.

Add diced green & red peppers and continue to cook for 3-4 minutes, stirring frequently.

Add diced mushrooms, zucchini, red pepper chili flakes, dried Italian herbs, amino acids, and red wine vinegar. Stir occasionally and allow to cook until the majority of the liquid has been reduced – About 10 minutes.

Add the can of diced tomatoes to the top of the ragu and stir well. Reduce heat to a Low Simmer and cook for 20-25 minutes.
Don’t forget to check your spaghetti squash!
Finishing the Dish

Salt & Pepper the ragu to taste

When spaghetti squash is ready, remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.

At this point, you can transfer some of the squash to a bowl and top with desired amount of vegetable ragu, or you can place your rage directly into the squash bowl.

Either way you choose to plate the dish, top it off with chopped fresh parsley and basil and ENJOY!
For more recipes, check our “RECIPES” tab or follow us on Facebook Dr. Derik Sanders, DC
Happy Cleansing!
SS