Oodles and Oodles of…Veggie Noodles!

Danielle R. Collins, Nutrition Intern

Say goodbye to that bloated feeling you get after a bowl full of pasta and say hello to a low-glycemic superstar – vegetable noodles. Vegetable noodles can be made using a spiralizer, a relatively inexpensive kitchen tool that transforms zucchini, sweet potatoes, and more into mounds of  healthier versions of pasta.

What is it?

A spiralizer is a nifty kitchen tool that allows you to create nutrient-dense, whole-food, guilt-free noodles from all your favorite vegetables such as zucchini, beets, carrots, and sweet potato.  Fruits work too!  

How does it work?

Spiralizers are super simple to use. Simply place your prepared fruit or veggie into the spiralizer and attach it to the spokes.  Lock the base in place and choose your blade.  A spiralizer usually comes with three or more blades for different types of noodles (i.e. wide and thick, thin spaghetti, fettuccine-style).  Then, turn the handle and glide the sliding piece of the spiralizer forward.  Make sure you have a big bowl ready to catch the noodles!

Where to buy?

Online retailers, kitchen appliance stores, or big box retailers.  Our favorite brand is Paderno – the three-blade version runs about $29.

What can I make?

Really anything!  There are spiralizer recipes for breakfast, lunch, dinner, sides, snacks, and desserts.  Here are some great ones to try:

  • Make waffles out of spiralized sweet potato.  Top with fresh berries and greek yogurt for a satisfying breakfast.
  • Keep your salads interesting by adding spiralized veggies such as cucumbers and carrots.  Top with fresh herbs, and a protein of choice (beans, meat, chicken or fish).  Drizzle with olive oil and balsamic vinegar.
  • Bake spiralized jicama with olive oil, salt, and pepper in the oven as a healthier substitute for fries.
  • Spiralize zucchini and sauté with fresh garlic and tomatoes. Top with grated cheese and/or fresh basil or oregano. 
  • Make a mountain of slaw in a snap by spiralizing cabbages using the A blade.  

Time saving tip?

Stores like Wegman’s and Whole Foods are now selling trays of pre-spiralized vegetable noodles.  Look for them in the prepped vegetable section.

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