sea and salt spa

AIR FRYER SPAGHETTI SQUASH

This air fryer spaghetti squash recipe is ready in just 25 minutes, offering a delicious low-carb alternative to pasta. Enjoy it as a main dish with your favorite pasta sauce or as a savory side!

INGREDIENTS

  • 1 small spaghetti squash (about 2 pounds)
  • 1 tbsp olive oil or avocado oil
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • ¼ tsp garlic powder
  • ¼ tsp paprika (optional)

For Serving:

  • Grated parmesan cheese
  • Butter
  • Freshly chopped parsley

INSTRUCTIONS

  • Preheat the air fryer to 350°F.
  • Wash and dry the spaghetti squash. Slice it in half lengthwise (through the stem) and remove the seeds with a spoon. Drizzle 1 tablespoon of olive oil over the inside of the squash and season with salt, pepper, garlic powder, and paprika. Use your fingers to evenly coat the squash.
  • Place the squash halves in the air fryer, cut-side up. Air fry at 350°F for 25–30 minutes, or until the squash is fork-tender.
  • Carefully remove the squash from the air fryer. Use two forks to scrape the flesh and fluff the noodles.
  • Top with freshly grated parmesan, butter, and/or chopped parsley. Alternatively, serve as a pasta substitute with your favorite sauce, such as chicken bolognese or keto turkey meatballs.

NOTES

  • Oil-Free Option: Use olive oil or avocado oil spray, or add 1–2 tbsp of vegetable broth to each half instead of oil.
  • Freezing: Cool and shred cooked squash, then store in freezer-safe bags for up to 6 months. To reheat, warm on the stovetop, in the microwave (1–3 minutes wrapped in a damp paper towel), or in an oven-safe dish at 350°F for 5–10 minutes.
  • Storing: Keep leftovers in an airtight container in the fridge for 5–6 days.
  • Reheating: For best results, reheat in the air fryer at 300°F for 5–7 minutes, in the oven or toaster oven at 350°F for 5–10 minutes, or in the microwave for 1–4 minutes (wrap in a damp paper towel).

NUTRITION (PER SERVING)

  • Calories: 106
  • Carbohydrates: 16g
  • Protein: 2g
  • Fat: 5g
  • Saturated Fat: 1g
  • Polyunsaturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Sodium: 332mg
  • Potassium: 261mg
  • Fiber: 4g
  • Sugar: 5g
  • Vitamin A: 290 IU
  • Vitamin C: 5mg
  • Calcium: 56mg
  • Iron: 1mg

CREAMY HAM AND POTATO SOUP

This Creamy Ham and Potato Soup is ready in just 30 minutes, making it the perfect hearty and wholesome meal for busy weeknights. Packed with diced ham, tender potatoes, onions, carrots, and celery, all simmered in a rich and gently seasoned broth, it’s comfort in a bowl.

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 1 carrot, sliced into thin rounds
  • 3 cups Yukon Gold potatoes, cut into large bite-sized pieces (leave the skins on)
  • 1/2 lb sweet deli ham, sliced into strips (see notes)
  • 2 cloves garlic, minced
  • 1/2 teaspoon onion powder
  • 2 teaspoons dried parsley
  • 3 cups low-sodium chicken broth
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 1 cup milk
  • Salt and pepper to taste

INSTRUCTIONS

  • Sauté the vegetables and ham: In a large stockpot, heat olive oil over medium heat. Add the onion, celery, carrot, potatoes, and deli ham. Cook for 5–7 minutes, stirring occasionally, until the onions are translucent and the ham begins to crisp at the edges. Add the garlic, onion powder, and parsley, and cook for another minute.
  • Simmer the broth: Pour in the chicken broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 15 minutes, or until the potatoes are tender.
  • Prepare the roux: In a separate skillet, melt the butter over low heat. Whisk in the flour and cook for 3–4 minutes, stirring constantly, to create a smooth paste. Gradually whisk in the milk until the mixture is creamy and free of lumps.
  • Combine and finish: Slowly stir the thickened roux into the soup, mixing well. Simmer the soup until it’s heated through and has reached your desired consistency. Season with salt and pepper to taste.

NOTES

  • Ham options: For crispy edges and added texture, use deli-style ham. Alternatively, a ham bone, leftover ham, or smoked ham steak work well for added flavor.
  • Potato varieties: Yukon Gold or red potatoes are ideal for this recipe as they are less starchy and hold their shape better than russets.
  • Optional garnishes: Top the soup with chives, green onions, sour cream, or shredded cheddar cheese for added flavor.
  • Storing leftovers: Transfer the soup to an airtight container and refrigerate for up to 3 days. Reheat gently in the microwave on reduced power or on the stovetop over low heat to avoid overcooking the potatoes.
  • Freezing instructions: Allow the soup to cool completely before freezing. Portion into quart or gallon-size freezer bags, leaving about an inch of space at the top for expansion. Remove excess air to prevent freezer burn. Lay the bags flat on a baking sheet to freeze, then stack them to save space.

NUTRITION (PER SERVING)

  • Calories: 520
  • Carbohydrates: 46g
  • Protein: 23g
  • Fat: 28g
    • Saturated Fat: 11g
    • Polyunsaturated Fat: 3g
    • Monounsaturated Fat: 13g
    • Trans Fat: 0.3g
  • Cholesterol: 65mg
  • Sodium: 856mg
  • Potassium: 1312mg
  • Fiber: 5g
  • Sugar: 7g
  • Vitamin A: 3004IU
  • Vitamin C: 39mg
  • Calcium: 134mg
  • Iron: 3mg