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Vibrant health means you can live life to the fullest. Empower yourself with the steps I used to free my life of chronic disease and medications.

Reader Interactions


  1. Your recipes have been really helpful. I am sharing them with my 15 year old who is getting used to being grain free as well as GF and casein free. How long do I bake the spaghetti squash I keep over baking and getting mushy instead of strands?

  2. Made these tonight as one of my first Paleo meals ever. It was my first time using coconut oil, too. OMG they blew me away. And I’m saying that even though they were a little crunchy — I probably should have cooked the squash slightly longer. But seriously. I am amazed how good this is, and it’s so easy.

  3. I make a cauliflower fritter that I have started baking, as it is so much less time consuming. No actual recipe, but here is the gist: a whole riced cauliflower, several grated carrots, 4 eggs (or so) a bit of onion, sunflower seeds, pumpkin seeds, sesame seeds, 2 T flax meal. To season, i add 2 T dukkah, some Aromat seasoning and/or Johnny’s seasoning salt. Bake until a bit golden. 350-400 degrees…20 minutes plus. Sorry for the relaxed nature of this recipe. It is a family favorite. Great for grab-and-go snacking straight out of the fridge.

    I would love it if you gave input as to the “healthiness” of this recipe. I have an inkling the flax is less than optimal. But what about the pumpkin and sunflower seeds and sesame seeds?

    • Nancy, that recipe sounds delicious and I’m going to try it! You are right about the flax–I’m not a fan of flax because it is very high in phytoestrogens (which I have to do more research on but my conclusion so far is that they aren’t good). But everything else sounds great! Seeds are filled with great nutrients. They can be made even more digestible if you soak and dehydrate them first, like in my Sun-Flour (

  4. These are great! I just made two batches – one savory and one sweet. For the savory one I used 1/4 tsp salt, a heaping tsp of Greek seasoning, and a dash of onion powder. For the sweet one, I used a pinch of salt, 1/2 tsp vanilla, 1 tsp coconut sugar, and a heaping tsp of pumpkin pie spice. Both batches are wonderful! Although my toddler won’t eat the Greek ones, and my husband thinks the pumpkin ones could be sweeter.

  5. Thank you for sharing this recipe! Made for a delicious breakfast this morning! Almost tasted like a cross-blend between pancakes and quiche . . . Sounds odd, but it works! 🙂 Thanks!

  6. I made these today. I don’t follow a paleo diet but love a good recipe to use up leftover spaghetti squash. They remind me of Egg Foo Yung. Very tasty! I added 1/4 c of crumbled feta, 2T finely diced red onion, garlic powder and salt/pepper. It yielded six 3 inch fritters. Next time I’ll follow jt wood’s suggestion and use egg whites for a crispier texture. This recipe is definitely a keeper! I’ll be making this often and playing with other interesting ingredients..

  7. Is the 1 cup of squash before or after you squeeze out the liquid? I measured out 1 cup before squeezing but then my squash seemed to get lost in the egg and it ended up just being more like an inlet with squash 🙁

  8. Hi Lauren, as I bake spaghetti squash from your recipe, (thank you ohhhh so much for this awesome, easy method) I found the fritter recipe. Have you by chance tried making them with grass fed gelatin in lieu of the eggs? I think I’ll try it regardless for breakfast with the left over squash and see how it goes.

    Thank you for sharing your always creative and delicious recipes!


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I’m Lauren Geertsen, an author and Nutritional Therapy Practitioner. When doctors told me that surgery and medication were the only answers to my chronic health issues, I decided to use the power of nutrition and a natural lifestyle instead.
My mission at Empowered Sustenance? To show you the simple steps on your path to vibrant health.

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