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Spicy Sausage with Spaghetti Squash Pasta

SAUSAGE? WHAT? Joy eats sausage you might be thinking!? I sure do! I've noticed that people are always somewhat confused when I post photos of animal-based
Jan 26, 2015 | Joy McCarthy

SAUSAGE? WHAT? Joy eats sausage you might be thinking!? I sure do! I've noticed that people are always somewhat confused when I post photos of animal-based foods on instagram. I'm a flexitarian which means I eat both plant and animal foods as I find this is what makes me feel energized and keeps my skin healthy.

No matter your dietary choice, I recommend you focus on "quality" food for your most joyous health.

Although the large majority of recipe posts on Joyous Health are plant-based, I do enjoy a good quality meat sauce with chicken or turkey sausage especially when it's freezing cold outside (like it is this week!). I have always adjusted my eating to the seasons and recommend you do too.

You'll want to make sure you read your package labels. Most grocery stores sell factory farmed sausage with nitrates and other preservatives. This is the sausage you want to avoid. I shop at a variety of places from farmers markets to Cumbrae's and The Healthy Butcher for the best cuts of chicken, turkey and meat.

I'm pretty confident if you have little ones or teens to feed they'll love this spaghetti squash recipe. And if you're the main cook then you'll love how easy it is to make!

Mains & Sides
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  • Serves 2 with leftovers or 4 moderately
For the Sauce
  • 1 can whole tomatoes (look for low-sodium)* or your own fresh tomato sauce 2.5 cups
  • 3 turkey or chicken spicy sausages**
  • 1 whole white onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 tbsp olive oil, watered down
  • Sea salt and pepper
  • Fresh basil
For the Spaghetti Squash Pasta
  • 1 organic spaghetti squash, cut in half lengthwise and remove seeds
  1. In a medium saucepan, sautee onion and garlic in olive oil with some water to dilute the oil and prevent it from oxidizing. Add the tomatoes and let simmer. Season as you like. Don't add the basil until just before the sauce is ready.


*If canned tomatoes are a staple in your home then I recommend you buy whole tomatoes in a glass bottle. They will be more expensive but they will be BPA-free. As far as I know, you cannot get BPA-free canned tomatoes.
**Go to your local butcher. I shop at the Healthy Butcher and Rowe Farms. Many large grocery stores offer organic, nitrate-free sausage.

If the sausage isn't spicy enough and you want to kick it up a notch add 1 tbsp of dried red chilies or chop of 1-2 fresh chilis.

You can double or quadruple this recipe if you have a big family or if you want to get ahead and freeze it for future meals. I highly recommend you do because it's incredibly flavourful and satisfying.

Have a joyous day!


Jan 26, 2015 BY Joy McCarthy
gabrielle   •   February 2, 2015

Hi Joy, I do enjoy your cookbook and your recipes in the newsletter. I have a questions I rarely buy meat since I eat mostly vegetarian and occasionally wild sustainable fish. In Ottawa we have an excellent store for healthy meats and sausages etc called SEED TO SAUSAGE. When I inquired about nitrate free ham I was told there is a minimum requirement for nitrates in order tor it to be sold and that is what they maintain. It is minimal but it still is nitrates. I am surprised that you can get nitratte-free meats in TO. I would have assumed that the law is provincial or federal. Please comment. Thanks Gabrielle

Joy McCarthy   •   February 2, 2015

Lisa   •   February 7, 2015

Hi, I have been enjoying your site! I just wanted to comment that several companies now have BPA-free canned goods. Ontario Natural Food Co-op also has BPA free diced/crushed tomatoes ( ). I have found these at several health food stores in Toronto. Another common brand I have seen is Utopia Organic canned tomatoes. Bonus: they use Canadian tomatoes. According to their website none of their products use a BPA lining ( I have seen these at Loblaws and health food stores. Eden Organics can be found at most stores and their canned vegetables and beans are all BPA free. I know they sell crushed tomatoes, but I've never seen diced. Just thought I'd let you know!


Jackie Brown   •   February 12, 2015

I appreciate your work & recipe. Sure, I will try it on this valentine day for someone :)


Amber @ The Chakra Diva   •   August 14, 2015

I just wanted to tell you (although you obviously already know this) your recipes rock! I have followed you well over a year and your site is the only one I go back to. Thank you for making the most awesomest (??) HEALTHY recipes! You totally rock! Keep it up!

Kate McDonald Walker   •   August 14, 2015

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