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Culinary Therapy: Spiralized Veggies Bring Fun Back Into the Kitchen

Liz Merritt
March 31, 2017
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Shoving vegetables through a spiralizer is my therapy of late. I can’t resist watching perfect curlycues drop out of the chute as I dream up new ways to to create my favorite entrees, salads and desserts with spiralized veggies and fruit.

It’s no wonder these contraptions are so popular. I love that spiralized zucchini or sweet potatoes, for example, can turn a once-heavy pasta dish into a light and healthy family favorite in no time.

Tips & Tricks

As I’ve acquired some spiralizing skills along the way, there are few things I’ve learned.

  • Look for medium to larger veggies to spiralize. They tend to make a more even noodle, and you don’t end up with as many tiny pieces – half-moon shapes – in the end.
  • For zucchini or veggies with a higher moisture content, lay them out on a kitchen towel or paper towels and blot gently to dry. Ridding the noodles of excess moisture before cooking will keep sauces from becoming watery.
  • Clip long noodles with kitchen shears. The really long noodles are tough to work with, so clip them into sections before sautéing or steaming.
  • Clean and dry the spiralizer before storing. Use a mushroom brush or other soft brush to get all the tiny bits out from the blades and dry thoroughly.

Turning to Inspiration

spiralized veggies

Spiralizers turn a once-heavy pasta dish into a light and healthy family favorite in no time.

There are a couple of places I turn for inspiration when it comes to dishes with spiralized veggies.

For a local, vegan flair, I hit up my friend Melanie Albert and her Intuitive Cooking approach to creating delicious, plant-based meals. Her recipe for Spiral Veggie Saute with Vegan Cashew Basil Pesto is a winner.

Inspiralized is a rock-star favorite loaded with great ideas and recipes up the wazoo. Check out their Kale Bowl With Spiralized Beets and Goat Cheese.

Finally, the MyFitnessPal blog is also a great place to find healthy recipes. And this protein bowl with spiralized sweet potatoes is amaze-balls.

3 Healthy Recipes for Spiralized Veggies

 

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Spiral Veggie Saute with Vegan Cashew Basil Pesto

A delicious twist on vegan cuisine, featuring the nutty flavor of cashews melded with fresh basil.

Servings: 2
Ingredients
  • 4 cups spiralized veggies, select in-season organic
  • 1 heirloom tomato large, chopped
  • 1/2 cup raw cashews soaked 3-4 hours in water
  • 1/2 cup fresh basil leaves
  • 4 cloves garlic
  • 2 tbsp lemon juice fresh-squeezed
  • 1 tsp sea salt
  • 1/4 cup organic olive oil extra virgin
Instructions
  1. Spiralize in-season veggies of choice and set aside.

  2. Lightly sauté tomatoes in a small amount of olive oil with 1 clove fresh garlic and sea salt.

  3. Add spiralized veggies to the sauté pan and cook for about 10 minutes.

  4. Make pesto dressing, a creamy, dairy-free alternative that adds a refreshing taste to your dish. Start by placing drained, raw cashews, basil, remaining garlic cloves, lemon juice into food processor.

  5. Add 1/4 cup olive oil a little at a time, until smooth.

  6. Taste and add extra garlic, lemon juice or basil leaves to create the taste that's right for you.

 

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Kale Bowl with Spiralized Beets and Goat Cheese
Prep Time
15 mins
Cook Time
6 mins
Total Time
21 mins
 

Simple and easy, this twist on kale salad is sure to please.

Course: Salad
Servings: 2
Calories: 346 kcal
Ingredients
  • 1 Large Beet, spiralized
  • 2 tbsp olive oil extra virgin
  • 2 tsp olive oil extra virgin
  • 1 tsp honey
  • salt and pepper
  • 3-4 cups chopped kale
  • 2-3 tbsp crumbled goat cheese
  • 2 tbsp chopped walnuts
  • 2 tbsp pomegranate seeds
  • 1.5 tbsp apple cider vinegar
Instructions
  1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper and lay out the beet noodles. Drizzle with 2 teaspoons olive oil and season with salt and pepper. Massage the oil into the beet noodles. Roast for 6-8 minutes or longer if you want softer noodles

  2. Prepare kale. In a large mixing bowl, add the remaining olive oil, apple cider vinegar, honey, salt and pepper. Whisk together. Adding the kale. Using your hands or tongs, massage the kale for 30 seconds to 1 minute to soften.

  3. Once the beet noodles are roasted, build your bowls. Divide kale into two bowls. Top with beet noodles, goat cheese, walnuts and pomegranate seeds. Serve immediately

 

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Sweet Potato Protein Bowl
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

Get a boost of healthy protein, carbs and fats with this savory breakfast, lunch or dinner option.

Servings: 2
Calories: 480 kcal
Ingredients
  • 1 tbsp olive oil or avocado oil
  • 1 large sweet potato, spiralized
  • Salt and pepper, to taste
  • 2 eggs
  • 1 cup liquid egg whites or (8 egg whites)
  • 1/2 cup salsa
  • 1 avocado, diced
  • fresh cilantro
Instructions
  1. Heat 2 teaspoons of oil in a large pan over medium heat. Add potato noodles and cook until they just begin to soften, 5-7 minutes. Season with salt and pepper.

  1. While potatoes cook, poach two eggs. Fill a large pot with a few inches of water over medium-high heat until the water begins to simmer. Crack eggs into the pot, keeping them as close to the surface of the water as possible and leaving space between the eggs. Use a spoon to "guide" the eggs. Cover pot. Turn off heat. Let sit 4-5 minutes, or until eggs are cooked, but still soft in the center.

  2. Heat remaining teaspoon of oil in a medium pan over medium-high heat. Scramble egg whites until they are lightly golden brown.

  3. Place cooked potato noodles into large bowl and gently toss with salsa until mixed. Gently fold in the scrambled egg whites.

  4. Divide between two bowls. Top with poached egg, diced avocado, cilantro and additional salsa, if desired.

 


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