1. Heat the canola oil in a large, nonstick skillet over low heat. Add the onions and cook for 30 minutes, stirring often, until they are soft and brown. Let cool, and then store in a lidded container in the refrigerator for up to 3 days.
1. Heat the oil in a sauce pan over medium heat. Add the garlic, reduce heat to low and cook for 2 minutes, stirring constantly. Add the tomatoes, salt, allspice, pepper, basil and oregano. Bring to a simmer and simmer for 20 minutes.
2. Allow the sauce to cool for 20 minutes, then transfer to a blender. Hold the lid down firmly with a clean, folded towel over it. Start on low speed and blend until it is a smooth sauce.
3. Transfer to a lidded container and refrigerate for up to 5 days, or freeze for up to 3 months.
Spaghetti Squash Casserole:
1. Preheat the oven to 350 degrees.
2. Cut squash in half and scoop out seeds. Rub oil on inside of squash, season with salt & pepper and place cut side down on lined sheet pans. Roast in 350-degree oven for approx. 90 minutes, until squash is tender all the way through.
3. Let the squash cool, then cut it in half lengthwise and scoop out the seeds with a spoon. Scoop out the flesh into a large bowl. Add the grated zucchini, onions and tomato sauce. Season with salt and pepper.
4. Spoon the mixture into a 3-quart shallow baking pan. Bake for 40 to 45 minutes.
5. Remove the baking pan from the oven and turn the oven to broil.
6. Top the vegetables with the grated cheeses and place under the broiler until golden brown, about 5 minutes.
7. Let sit for 5 to 10 minutes before serving.
Option to add protein:
Mix 100% grass-fed or grass-finished ground beef into your Spaghetti Squash Casserole for extra protein and omega 3s.
Make it keto-friendly:
Prepare with half the spaghetti squash and adding full fat, fresh mozzarella. (Grass-finished beef is also a great keto addition!)
Make it paleo-friendly:
Prepare this recipe without cheese and add a grass-fed burger as well as avocado slices to garnish.
Make it vegan:
Make this recipe without cheese. Garnish with fresh, sliced avocado instead to add creamy texture as healthy fat and extra fiber!