In this video, we are sharing a vegan recipe for a cacio e pepe spaghetti squash dish. We also share a recipe for a vegan nut Parmesan that we use in the final dish. These recipes are both naturally plant-based, gluten-free, and dairy-free.
*OT Feeding Therapy Tips*
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You can share with your kids how a big yellow squash can turn into long spaghetti strands! We teach you how to cook spaghetti squash so your child can help you with the food prep by scooping out the squash flesh. They then could help mix it into their favorite pasta sauce.
If you are serving the spaghetti squash to a child under the age of 18 months, you can cook a portion of the squash 5-10 min. longer, so it is softer for them. You could then serve the squash mashed or serve the squash in a bowl so child can practice grasping the strands. The vegan Parmesan is a great way to introduce your child to Brazil nuts, since they are ground up. When you’re blending up the ingredients, just save a portion for your little one, before adding salt to the remainder of the mix. You can then mix the nut mixture into a puree.
*Products Used in This Video*
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Brightland Olive Oil:
Lucid: Lemon Infused Olive Oil
https://brightland.co/
Nuvo Olive Oil:
The Early Harvest-Extra Virgin Olive Oil
https://nuvooliveoil.com
Himalayan Sea Salt
Himalania Himalayan Fine Pink Salt Shaker
https://www.amazon.com/Natierra-Himalania-Grain-Himalayan-Shaker
*Recipe Ingredients*
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Cacio e Pepe Spaghetti Squash
– 1 spaghetti squash
– Drizzle of extra virgin olive oil
– Kosher salt and fresh ground pepper
Vegan Parmesan
– ¾ cup Brazil nuts
– 3 tablespoons nutritional yeast
– ¼ teaspoon garlic flakes or powder
– ¾ sea salt
Thank you for watching!
Hello, friends. I’m Kelly from Feeling Yum. I’m an occupational therapist who is going to show you recipes that and show you how to adapt them for young eaters and also for different dietary needs. Because mealtime should feel good in your belly. They should feel delicious, but also they should feel good at mealtimes.
So everyone’s happy and having a good time with their food. So today we’re going to go over a recipe with spaghetti squash, but we’re going to flavor it with cacio a pepe flavoring. So that just means cheese and pepper, like black pepper in Italian. So, it’s a delicious Italian dish, but it’s
Just more of a plant-based and a plant-based version. And I’ll show you also how to make a vegan parmesan with Brazil nuts. So, you can use that on this dish, but also plenty of other dishes. So, we’re going to start with… I already have this squash cut, so just be careful
When you’re cutting it. It is pretty thick skin, so you have to kind of cut hard. So, just be careful and safe and then I’m going to show you from there how we are going to we’re going to scoop out all the contents first and before we roast it.
So, first, I’m going to use – you can use a big spoon, but then also as a tip, we’re trying out this this ice cream scooper and it really helps you dig in a little more. So, I’ll show you with that one. But you can also use a big spoon
So you don’t have to get all the little strings, but you want to get most of them. And the seeds. So, we’re going to try to scoop all of that out and we’re going to place it in the bowl. Just to get it out of our way. And so, this is also
Any of them, the messy food prep that is safe, not using a sharp knife or anything, it’s really good time to involve if you have some younger kids that maybe it’s a good thing if maybe they never had spaghetti squash so they can help with the prepping. So, they kind of
Get the smells and textures on their hands. They can kind of help with the scooping, or help maybe after you scoop, putting the seeds and some of those strings in there. You can also save this bowl and have them kind of play around and let them touch it. It’s kind of
Fun textures in there, since we get that out. Okay. Okay. So this one’s almost pretty clean. Okay. You can see how why it’s called spaghetti squash, because it’s already looking kind of stringy. And once we roast it, all of that flesh is going to be pretty stringy.
So, let me get to the other one [ sleeves ] The side first. Okay. So, now that we’re done scooping all that out and it’s pretty smooth, if there’s a few little strings inside, that’s okay. And then we are going to turn it over and we’re going to pull some holes in
Just to let some of that air out. So I’m going to grab a fork here. We’re just going to snap that round. Okay. And we’re going to flip it around and we’re going to drizzle on some olive oil, salt and pepper. So they started selling these at Whole Foods recently. And I
Kept seeing them online, but they’re really good. And it’s kind of makes it easier to kind of just drizzle it on when you’re cooking. So, I’m just going to drizzle that on. Add Some salt on there And if you are going to be serving this to like a baby under one or someone
You know, between that year, half a year to year and a half, you can save some without if you’re trying to hold off on salt, you could save a half for the little ones salt and then we’ll add some pepper. And then I’m just going to rub that in. So it’s nice
And even, so it cooks evenly Perfect. And now it will be ready to roast. So I’m going to go put this in the oven at 400 degrees and then we’ll put it in for at least 30 minutes and I would check on it. It might need up to 40 if it’s kind of
A bigger squash. But we don’t want it to get too mushy because we want to make a dish out of it and still have that some of that texture. For the purpose of this video. We have a squash already roasted. So I’m going to now scoop out all the flesh. And so it’s
Just kind of fluffing it up. So when you’re scooping, you’ll see it looks kind of like spaghetti and nice and stringy where it’s going to fluff it all up and then we’re going to scoop it into the bowl and the texture feels good. It’s not too mushy. So this roasted,
This was a little bit smaller, so it was for 30 minutes. And then I kind of checked on it and it looked good to go. So between 30 and 40, depending on the size of the squash is good and it’s hard and there we go for that one Ok I’m going to fluff
This one, trying to scoop it all out again. Another fun one to have a helper around to help scoop all this out. It’s interesting because there’s other squash don’t look like this. So it’s kind of a unique and fun food and it looks like spaghetti inside. Okay. It’s nice and out of there
So, now I’m going to scoop some out and we’re going to put it in the bowl flesh in there here pull some of that out. Okay. That’s one, and then you get the flesh on this one, which is bigger so, it has some more Okay. Okay. So, got most of it
But there’s still some pieces in there. So still scrape some out a little more and then we’re going to dress this with some olive oil and the pepper, and then we’re going to make the vegan parm that we can mix into the recipe or into the squash. Another scoop. Okay, squash that in
It’s looking good. This piece. Okay. Got most of that. So I’m just going to toss this away so it’s out of our way so we can kind of mix our content, mix our olive oil okay. So now that we’re ready to mix, I wanted to show this olive oil. So it’s from California
And it’s Women-Owned. And she visits all the the olive oil farms and they try to always have fresh products. So it’s a fun one. And I just saw that they are now selling it on Amazon. So it’s easily accessible, which is great. So I’m just going to drizzle some in here. Okay.
So, I used what’s left in there and we can always and then I’m going to put some pepper in. And since this dish is called Cheesy Pepper, I’m going to add a good amount. I’m just going to mix that, just so it doesn’t dry out while I’m making the cheese
So it stays moist and then it kind of marinades too that, olive oil flavor. Okay. So we have that there. So now I’m just going to move this out of the way so I can bring all the everything we need for the Parmesan Okay. So now we have everything set up for the
For the vegan parmesan. So I’m going to mix it inside the food processor. But if you have a high speed blender, you can use that too. So, I’m just going to add almost a cup, about three fourths of a cup. I’m going to use Brazil nuts for this one. But you can use
Different nuts like cashews or something like that or almond or different nut. But Brazil nuts are fun because I don’t eat them a lot. And then they have a good flavor. Flavor. And, then we’re going to add some nutritional yeast. So, nutritional yeast is great for someone who is plant-based
And wants, it has B vitamins in it. And so there’s not many plant-based that have that. And also if you’re dairy-free, then you get that cheesy taste without having the dairy. So that’s a good alternative. So we’re going to add about three tablespoons I’m just going to use,
Since I don’t like to have too many of those measuring spoons, I’m just using like a regular large spoon and it’s forgiving. So we’re not baking. So if it’s not exact, it’s fine because you can always make it more or less cheesy if you want to add more or less
Something in a punch kind of way. And we’re going to add some garlic flavor. So this is just garlic flakes. You can also use the powdered garlic if you have that at home. Right? We don’t want like a full teaspoon. It’s very strong. So I’m just going to put some like
A small amount in there and then we can blend that as is if you don’t want if you want to serve this to a little one again, like if it’s six months to a year, year and a half, it’s a great way to introduce Brazil nuts because we want to keep
Introducing those nuts because they’re an allergy food, but nuts can be a choking hazard. So when they’re all like ground up, that’s a really good way to introduce that. You can mix it into a dish like a puree or some vegetables. So or like the squash. So so you can always
Mix this up and then save a portion. But because we’re making like a vegan parmesan, Parmesan is usually really salty. So for serving for ourselves, we want to add like a good amount of salt, like almost even a teaspoon. Want it pretty salty. So I’m using Himalayan salt because it has some extra
Minerals in there. So it’s good to use. So and also I wanted to note, I like to double the recipe a lot because I like to keep like this will make about a jar. But if you want to have like a couple jars ready in the fridge, you can double that.
So, I’m just going to put the lid on I’m going to start with pulsing it because we don’t want it like a nut butter to I like to parade, but we want it to be chopped up. Okay. It’s not just roughly chopped. You can take a look just and kind of show
You the consistency of it. So it’s pretty grated. So it has some texture. So it’s good on top when you sprinkling it on top of a dish. And that’s I taste sure. Yeah. Definitely salty, which we want because I’ll give that dish, flavor, and we won’t have to add salt.
So, that’s really good, so I’m going to pour some into the jar gonna move these out of the way Pour some in, so it’s easy for us to pour into the dish. It won’t all dump on us if we’re trying to get it out of this container. Like I said,
This makes about, a good jar full. Okay, so, I can always do the rest. Okay, so now I’m going to go back to our our spaghetti squash dish. So I’m going to clear these out of our way so you can see. Okay. So, I was using that Brightland oil before
But it ran out, so I just used, so I can just drizzle a little bit. So I’m going to add some extra. This is another… I get this from our farmer’s market because it’s local and that’s good. You want a good amount in here because it’s the fat of the dish.
We’re not using any other fats, so we kind of mixed satin. So it’s nice and moist and you don’t want to drowning. It’s kind of like when you’re dressing a salad, you don’t want it pooling at the bottom, but enough to cover and coat it and so now I’m just going to add
Some of the cheese. Put that over here. Can mix that in. Can always add a little more pepper If you want that more peppery taste. So you can use this as a side dish and then or a… a good snack. Okay, so now I’m going to put it in a bowl.
So, if we’re serving this can make, at least a few sides or a few portions. I’ll kind of show you and put it in here. This is how we would serve it. Okay. And then we can always sprinkle a little more of the vegan parm on top just to give that texture.
It’s always good to put like a little olive oil, too. Just try to pour slow. Ok. So, that’s a good dish, I’ll give it one taste since everything is all done. So that’s what it’s looking like right now. And so, you can kind of twirl it even like spaghetti, which is fun.
Hmmm! Yeah, it’s delicious. The the spaghetti squash does really well with, um you can also mix it with, like, marinara or a lot of Italian flavors are fun to use with it. But, I want to thank you guys. Thank you guys all so much for watching and let me know.
I hope you guys try out this delicious dish! Ciao, for now!