Your Cart is Empty

Italian Tempeh and Spaghetti Squash

December 09, 2013 2 min read

Hi BodyRockers,
An adventurous and sumptuous vegetarian option that is sure to sway even the most avid meat-lover. Crispy, crunchy and nutty in flavour, soy based tempeh is also a great source of fibre. The spaghetti squash packs added health benefits, bringing its carotene based cancer fighting properties to the table. Dig in!
Italian Tempeh and Spaghetti Squash (3 servings)   
1 tablespoon olive oil 2 1/2 tablespoons balsamic vinegar 2 1/2 tablespoons low sodium soy sauce 2 garlic cloves, minced 1/4-1/2 teaspoon red pepper flakes 1 teaspoon dried thyme 1 teaspoon dried basil 1 teaspoon dried rosemary, crushed between fingers 1 medium spaghetti squash
. Directions:
Cut tempeh into 1/2 cubes and then toss the oil, vinegar, soy sauce, cloves, thyme, basil and rosemary into a bowl. Add tempeh and mix until the pieces are thoroughly coated. If you have a container with a lid, it is ideal. You can place all the ingredients in the container and shake to cover the tempeh. Place the mix in the fridge for at least an hour, but preferably overnight. You want the tempeh to absorb the flavours. Once you're ready to cook, use a non-stick skillet and turn element on to a medium low heat. Add the mixture and cook for around 10 minutes. You should see the mix start to caramelize. Poke squash with knife or fork and microwave for 12-15, or until soft. Once it is done, cut the squash in half, scoop out seeds and use a fork to pull out the spaghetti like strands of squash. Place the tempeh mix over 1 cup of spaghetti squash and enjoy.
. Nutritional Value:
Calories: 255 Fat: 13 grams Carbs: 21.6 grams Protein: 17 grams


Diet Tips & Rules #1 – Here

My 14 Day Nutrition Guide is available Here

My Fat Loss, Diet & Portion Sizes … Here




Screen Shot 2013-09-22 at 9.55.55 PM

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

Lisa’s: Facebook Twitter Pinterest YouTube Flicker 

Slide.ly Tumbler Blog Instagram Store

Let’s Start Together …. TODAY !

 Lisa-Marie x


Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 135 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.