Cedars-Sinai Blog

Brain Food: Spaghetti Squash for Memory

This delicious roasted spaghetti squash is smart brain food, not just for its great taste and simple preparation, but because it is loaded with B vitamins. These vitamins play an important role in transferring memory from one area of the brain to the other, metabolic processes and brain cell communication.

Feeling dull, low, and foggy? A lack of B vitamins may be part of the cause—and it may be a good time to prepare this brain-healthy meal.


  • 1 spaghetti squash
  • Sea salt and pepper, freshly ground
  • 1 teaspoon extra virgin olive oil
  • Pasta sauce
  • Roasted pumpkin seeds for garnish
  • Parsley for garnish


Preheat the oven to 375°F.

If your squash is quite large, start by slicing off the stem. This makes it easier to slice through and also gives you a flat base to work with. You can do this on a cutting board or an old tea towel. Place squash flat end down. With a chef's knife, slice down the middle lengthwise.

With a metal ice cream scoop or spoon, scoop out the seeds and guts.

Brush halves with a small amount of olive oil (½ teaspoon oil on each). Sprinkle with sea salt and freshly ground black pepper.

Place on a baking sheet lined with parchment paper, cut side down. Roast at 375°F for around 35-45 minutes, or until you can easily scrape strands away from the squash. The outer yellow skin will also deepen in color. It usually takes about 45 minutes.

Remove from oven and flip each half. Use a fork to see if the strands easily come off. If it's ready, cool for about 5-10 minutes, then grab the fork and scrape the squash flesh over and over. You'll have spaghetti-like strands.

Serve immediately with pasta sauce of your choice. Garnish with parsley and pumpkin seeds.

It's not one food or nutrient that keeps your brain healthy. It's the combination of many good foods that works. This is one of a series of simple and delicious brain food recipes designed to feed your head with brain-building nutrients.