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Spaghetti Squash


Spaghetti Squash can measure anywhere from 8 to 14 inches long.  This cooked vegetable possesses a mild flavor that complements a variety of main courses.  As well, it easily absorbs the flavors of its ingredients, making it a stand-alone dish that satisfies the palette.  If you have never tried spaghetti squash, you will be in for a treat, and for those of you who have made this a kitchen staple or a permanent alternative to pasta, share your love of it and this page with friends and family.

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The Renegade Farmers value the health of the vegetation, of the ecosystem, and of our patrons:

Spaghetti Squash And Its Environment:  No Herbicides!  No Pesticides!  No Chemical Fertilizers!

We practice permanent agriculture, which in part translates into vegetables grown on a land managed by a system of farming principles and practices that promote nature’s influence of –

Reparation, Conservation, and Regeneration:  To support biodiversity of soils, of vegetation, and of creatures and to enhance the water cycle and all known and unknown ecosystem services.

Our practice also translates into squash that, in accordance, grew as nature intends –

Absorbing, Transporting, Regulating, And Photosynthesizing: within a sustainable ecology unmarred by exposure to herbicides, pesticides, and chemical fertilizers.



Family: Cucurbitaceae Juss.

Genus: Cucurbita L.

Species: Cucurbita pepo L.

Spaghetti Squash is a good source of the following vitamins and minerals  –


Vitamin A: Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.
Vitamin C:  May lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.
Vitamin D:  Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures.
Thiamin:  Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function
Riboflavin (B2):  Helps convert food into energy. Needed for healthy skin, hair, blood, and brain.
Niacin (B3):  Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system.
Vitamin B6:  Aids in lowering homocysteine levels and may reduce the risk of heart disease.  Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function.
Vitamin B12:  Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA.
Pantothenic Acid (B5): Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin.
Choline: Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats.


Calcium:  Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure.

Iron:  Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones.

Magnesium:  Needed for many chemical reactions in the body.  Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth.
Phosphorus:  Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells.
Potassium:  Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones.
Sodium:  Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure.
Zinc:  Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration.
Copper: Plays an important role in iron metabolism and immune system. Helps make red blood cells.

Manganese: Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates

Selenium:  Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity.

To learn more, go to the Food Data Central at the U.S. Department of Agriculture.



The spaghetti squash is favored as an alternative for some pastas because of its spaghetti-like texture; and therefore this squash makes for creative and interesting cooking.   Once cooked, the mass can be pulled gently with a fork to release the stringy flesh.  The rind however, is hard and cannot be eaten. 


The Renegade Farmers are developing a food forest wherein we are growing earth’s finest wild harvests foods for our community.  Foods to impart to its consumers those regenerative qualities that prove resilient to the natural and sometimes even the unnatural fluctuations of every day living.

Stay-tuned for more information.

Patrons: we value testimonials of your experience cooking spaghetti squash from our farms!  Send yours to

your review is needed here!

Thank you for your patronage!


Actual Pricing?

Actual pricing refers to items for which the cost depends on the weight of the item.  For example, spaghetti squash is sold by the pound.  The actual weight of your squash, and, or other weighted items in your Cart, is measured and calculated on the day your order is packaged for you.  Every effort is made to meet your preferred range of weight.  However, actual weight may be lesser or greater than the range selected. And therefore, the actual cost of each of your weighted items will be reflected on your final invoice and, if it is greater or lesser than the amount reflected in your Cart, reconciliation will be made upon delivery. 



L'Chaim &

thank you for your patronage!