Co-written by: Christina Chu, CPT, a Boston University Dietetics & Communication Student.
People are almost always told to eat more fruits and vegetables. This device makes it a little easier.
Scrolling through your various social media newsfeeds, it is difficult to not see a veggie recipe using a spiralizer. A spiralizer is a kitchen device that slices hard fruits and vegetables into long ribbon-like “zoodles,” mirroring noodles. With these fun ribbon-cut produce, many people ditch the traditional cubed or sliced foods and use spiralized produce to enhance mealtime. From classic zoodles to spiralized fruit salad, it’s easy to see why this food preparation technique has become trendy.
Now let’s get spiraling with these fun ideas!
The classic spiralized vegetable. Zucchinis are a cheap and versatile vegetable with a long shelf life. Commonly used as “zoodles,” or zucchini noodles, these are great tossed in low-sodium marinara sauce, sautéed with stir-fry, roasted in a casserole, or used as sheets in lasagna.
A good source of vitamin A, baked spiralized sweet potatoes make a healthy alternative to fries. They can also be used in a breakfast hash, or as an adventurous pizza base.
Awareness of food waste awareness is thankfully on the rise, and the use of this non-traditional part of the produce is a perfect example of minimizing waste. After using the florets, take the broccoli stem and spiralize it into a pasta alternative or to be used in slaw. Broccoli stems are high in vitamin C and calcium- it would be a “waste” to not use them!
Spiralized apples may seem like a stretch, but this one is worth a try. Apples are high in fiber and vitamin C, plus fiber which reduces your risk of heart disease. Spiralize apples into your Greek yogurt in the morning or bake them with cinnamon for delicious apple chips.
An excellent source of folate and manganese, beets should be a household veggie staple. When spiralized, use beets in salads or roast them to put on top of your dinner bowls. When cooking beets, remove the outer skin after boiling them and they have cooled. Expect purple fingers, chefs, these bad boys are bright!
Spruce up your salads with spiralized cucumbers, which are high in vitamin K, a vitamin that helps with blood clotting and bone health. Add cucumbers atop your lunch salads or make a pickled dish. Who said that cucumbers are just for eyes?
Though they are not glamorous vegetables, radishes still provide a nutritious punch! Radishes are a great source of vitamin B6, riboflavin, and coper and have a long shelf life. Spiralized radishes are perfect for mixing up your salads or adding to your Asian-styled dishes.
When spiralized, this vitamin-A packed root vegetable is perfect for salads, slaws, or roasted in the oven. The beta-carotene antioxidant in carrots helps protect the body from free radicals, which can help prevent some chronic diseases and boost your immune system.
Try these roasted in the oven or in your next Mexican-styled dish. Just take out the stem and seeds and spiralize it hollow. High in vitamin C and B6, bell peppers are not one to miss out on.
A great source in vitamin A and C, spiralized butternut squash can be used as a pasta alternative or in your breakfast hash. Don’t forget to remove the seeds from the squash and roast them in the oven with a little bit of sea salt, delicious!
Want to show me your spiralized creations? Tag me on Instagram @newburystnutrition!
- With a spiralizer, your options for nutritious meals are endless.
- Spiralizers can be used both on fruits and vegetables, so make eating produce even more enjoyable!