If you are new to spiralizing fruits and veggies you are not alone. This was my first experience to try anything like this, even after recommending it to patients in the clinic for years! When I’d see clients working to control their blood sugar I’d encourage this method to keep within their carbohydrate allotment and to encourage consumption of nutrient dense meals. Even after being in the store and seeing these on the produce wall they intimidated me a bit. I wasn’t sure what to do with them, but they were sure pretty to look at! A Taste Test Tuesday seemed fitting. These are great avenues for us to try new products, discuss nutrition, uses, storage, price, etc.
Below you’ll find a roundup of recipes using spiralized veggies. Let us know your favorite way to use these or if you have a must try recipe!
First a couple basics:
Best fruits/veggies for spiralizing: Apple, Beet, Bell Pepper, Broccoli, Cabbage, Squash, Onion, Pear, Sweet Potato, White Potato, Cucumber, Cabbage, Jicama, Carrots, Zucchini
Easiest Method for Cooking: Sauté’ in a skillet for 5 minutes, Roast in an oven 400 degrees Fahrenheit for 10 minutes or simply serve raw.
Store in an airtight container for 2 days.
Any vegetable at Ruby’s Market you wish to be spiralized just ask the chop shop!
Baked Oatmeal with Spiralized Apples
2/3 cup roughly chopped walnuts
2 cups old-fashioned oats
2 teaspoons ground cinnamon
1 teaspoon baking powder
¾ teaspoon fine-grain sea salt
¼ teaspoon ground nutmeg
1¾ cups almond milk
1/3 cup maple syrup
2 large eggs
3 tablespoons melted coconut oil, divided
2 teaspoons vanilla extract
1 honeycrisp apple
Preheat the oven to 375 degrees. Grease a 10” skillet or 9” baking dish .
In a medium mixing bowl, combine the oats, walnuts, cinnamon, baking powder, salt and nutmeg. Whisk to combine.
In a smaller mixing bowl, combine the milk, maple syrup, egg, half of the coconut oil, and vanilla. Whisk until blended.
Reserve half of the your spiralized apple for topping the baked oatmeal, then arrange the remaining apples evenly over the bottom of the baking dish. Cover the apples with the dry oat mixture, then drizzle the wet ingredients over the oats. Wiggle the baking dish to make sure the almond milk moves down through the oats, then gently pat down any dry oats resting on top.
Scatter the remaining apple noodles on the top.
Bake for 35 to 45 minutes, until the top is nice and golden. If any of the apple noodles start to burn, tuck them into the oatmeal or snip them. Remove your baked oatmeal from the oven and let it cool for a few minutes. Drizzle the remaining coconut oil on the top before serving.
Per serving (1 out of 6-8) – Calories: 425, Fat: 22g, Saturated Fat: 8g, Carbs: 52g, Fiber: 8g
Recipe adapted from CookieandKate.com
Spiralized Sweet Potato Fries
4-8 ounces sweet potatoes
3 tablespoons avocado oil
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
sea salt to taste
black pepper to taste
Preheat oven to 400 degrees Fahrenheit and line a baking sheet with aluminum foil. Set aside.
Drizzle sweet potato fries with avocado oil and lightly toss to coat. Sprinkle the herbs & seasonings on top. Give the spiralized potatoes another toss to make sure they’re covered with the seasoning. Cook at 400 degrees for 25-30 minutes.
At the 25 minute mark, check on the fries. If there are spirals that are turning brown, take them out immediately and transfer to another baking sheet or wire rack. Continue to cook the rest of the spirals until they begin to crisp up. Check on them every couple of minutes until they are all cooked through. Let cool for 10 minutes. As they cool, they will crisp up more. Serve right away.
Recipe from: https://themovementmenu.com/recipes/spiralized-sweet-potato-fries/
Spiralized Zucchini & Summer Squash Casserole
1 cup whole-milk ricotta cheese
½ cup finely shredded Parmesan cheese
¼ cup chopped fresh basil
1 clove garlic, minced
½ teaspoon ground pepper, divided
2 medium summer squash
2 medium zucchini
2 tablespoons extra-virgin olive oil
½ teaspoon salt
1 Position a rack in the top position of oven; preheat broiler to high.
2 Combine ricotta, Parmesan, basil, garlic and ¼ teaspoon pepper in a medium bowl. Set aside.
3 Using a spiral vegetable slicer or a vegetable peeler, cut summer squash lengthwise into long, thin strands or strips. Stop when you reach the seeds. You should have about 6 cups of “noodles.” Place them on a cutting board and shape into an even 10-inch square. Cut the square into quarters. Transfer each “nest” to a 9-by-13-inch broiler-safe pan (or similar size 3-quart baking dish). Repeat with zucchini. Arrange the zucchini nests in an alternating pattern with the summer squash.
4 Drizzle the nests with oil and season with salt and the remaining ¼ teaspoon pepper. Make a well in the center of each and spoon in about 2 tablespoons filling.
5 Broil the nests until browned in spots, 6 to 8 minutes. Serve warm.
Recipe from: http://www.eatingwell.com/recipe/258536/spiralized-zucchini-summer-squash-casserole/
Spiralized Carrot Beet & Apple Salad
2 carrots spiralized
1 medium apple sliced I used a pink lady
2 beets spiralized
1/2 cup lemon juice about 2 lemons
1/2 cup olive oil
couple dashes hot sauce
generous handful of chopped cilantro and mint
feta cheese for topping
Peel and spiralized your carrots and beets.
Place in large salad bowl.
Add apple slices.
Then chopped cilantro and mint leaves.
In separate small bowl whisk together lemon and olive oil with couple dashes of hot sauce.
Pour dressing over veggies and mix well.
Now go forth and explore the world of spiralized fruits and veggies. Get creative! Knowing what I know now there aren’t ways to mess this up.