Zone Fra Diavolo

Since this is a new year, we have been trying to get off on the right foot dietwise. CrossFit Julia is doing a fitness challenge called Vision Quest and we have joined the team. Part of the challenge is doing the Zone diet. CrossFit generally encourages eating either Zone or Paleo diets for maximum results. We were told that people get the best results with the Zone. For those of you who don’t know about the diet, it started in the 90’s  with research provided by Dr. Barry Sears. The concept is a diet ratio of 40:30:30  Carbs:Protein:Fat. It has been a big challenge for us, especially since we like to cook. Getting the proportions right can be difficult (and honestly, a bit boring.) This week I am taking it as a challenge to get creative and find a way to cook “In The Zone!”

Shrimp Fra Diavolo

(Adapted from Gavan Murphy)


1 medium spaghetti squash (preferably organic)

1 lb medium wild, locally caught shrimp (21-30′s) P&D’s (peeled & de-veined)

1 cup pasta tomato sauce (whatever you like, but I always have some homemade in the freezer: stay tuned for tips)

1 tbsp capers

1/2 lemon- zested

chili flakes (as much as you can handle)

salt and pepper to taste


Preheat oven to 400°F.

Cut the spaghetti squash in half lengthwise. Scoop out the seeds from the interior. Drizzle the flesh with olive oil and season with S&P. Lay each squash half flesh side down on a foiled oven tray and pop in the oven until a knife pierces the flesh easily. Smaller ones will take less time to cook than larger ones so check them after about 45 mins.

Once ready, remove from oven, let cool enough to handle and using a fork gently scrape out the ‘spaghetti’. Place in a colander over a bowl to drain some of the liquid. Set aside for later.

Place tomato sauce, capers and zest in a saute pan and gently simmer shrimp until pink and firm to touch about 5-10 minutes, approx. When ready to serve add spaghetti squash to sauce and toss to coat.

In order to get the zone portions right, I measured the squash separate and added the sauce and shrimp on top. This dish came out perfect and will become a staple in our house! (If you are not watching your figure, you could certainly substitute pasta, but the squash is excellent!)


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