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Vegetable Spiralizer Recipes: A Healthier Option

11:41 am

You’ve just got home from work and you’re hungry. You want something healthy but you don’t want to spend hours channelling your inner chef. How about spiralizing something spectacular in a few seconds? That’s certainly got your attention.

Don’t let it fool you. The spiralizer may look like a giant pencil sharpener but it’s guaranteed to be the best addition to your kitchen. It’s never been easier to keep calories low and create dishes free of gluten, carbs and sugar. You can pack healthier alternatives into your breakfast, lunch and dinner by creating curled ribbons of vegetables and fruit that not only look good, but taste phenomenal.

The raw vs. cooked debate highlights the importance of eating a balanced diet of raw and cooked foods. Eating certain foods raw keep your vitamin C levels up, while cooking others help you build up antioxidants. It’s important to keep your diet balanced as it’s easy to fixate on one healthy eating tip, so we’ve put together some recipes to give you the best of both worlds.

Vogue Heavy-Duty Vegetable Spiralizer

Vegetable Spiralizer Recipes

Keep It Raw

This highly nutritious watercress salad is brimming with iron, calcium and vitamins A, C and E. After you spiralize your vegetables you’ll have a leftover core which you can chop, shred or cube and add to your meal or save the bite-sized pieces as a guilt-free vegetable snack for later.  

Goat’s Cheese Spiralized Watercress Salad (Serves 2)

Salad Ingredients Dressing Ingredients
1/2 cucumber, spiralized into ribbons 1 garlic glove, minced
2 carrots, spiralized into ribbons 1 tablespoon lemon juice
150g beetroot, spiralized into ribbons 1 tablespoon wholegrain mustard
100g bag of crisp watercress 25ml vinegar
100g crumbled goat's cheese 25ml olive oil
1. Add your watercress and goat's cheese into a mixing bowl. Get stuck in with your hands to combine the ingredients.
2. Layer the salad onto your plate and finish with the attractive ribbons of beetroot, cucumber and carrots on top.
3. Mix all the ingredients for your dressing in a measuring jug until you’re happy the flavours have evenly distributed. Make sure you taste and adjust the oil. Add a little more honey if you’d like it sweeter or vinegar if you prefer it sour.
4. Drizzle the dressing generously over your salad. Any dressing that’s not used can go in an oil bottle ready for your next salad.

Heat It Up

The spiralizer is a great way to disguise vegetables certain family members may have developed an unfounded dislike for. Courgette pasta, also known as ‘courgetti’, contains vitamin C to help boost your immune system and potassium to control blood pressure. Courgetti looks similar to and has a similar texture to the favoured traditional pasta, so you can be a little sneaky and substitute pasta for its healthier doppelganger. The recipe below is an easy way to reach your daily vegetable quota and each serving provides you with three of your five-a-day.

Italian Style Meatballs with Courgette Pasta (Serves 2)

Meatball Ingredients Courgetti Ingredients
250g extra lean beef mince 2 medium courgettes, spiralized into ribbons
227g can of chopped tomatoes Sea salt
1 small onion, finely chopped Freshly ground black pepper
1 teaspoon dried mixed herbs
1 garlic clove, crushed
Cooking oil spray
2 heaped tablespoons of finely shredded basil leaves (plus a little more to garnish)
1. Put the beef, half the onion, half the mixed herbs and a good pinch of salt and pepper in a bowl and mix well. Once everything has combined, form the mixture into 10 small balls.
2. Spray a medium non-stick frying pan with a little oil and cook the meatballs for 5-7 minutes, turning occasionally until they’re brown all over. Set the meatballs aside on a plate so you can concentrate on the sauce.
3. Put the remaining onion in the same pan and cook over a low heat for 3 minutes, keep stirring to make sure the ingredients cook evenly. Add the garlic and cook for a few seconds.
4. Stir in the tomatoes, 300ml of water, the remaining mixed herbs and the shredded basil. Bring to the boil and continue to stir to ensure nothing sticks to the bottom of the pan.
5. Return the meatballs to the pan, reduce the heat to a simmer and cook for 20 minutes. Stir occasionally until the sauce is thick and the meatballs are cooked throughout. You can always cut a meatball in half just to be sure.
6. Meanwhile, half-fill a medium saucepan with water and bring to the boil. Cook the courgetti in the boiling water for no more than 1 minute then drain. Any more than one minute and the courgetti may lose its shape.
7. Divide the courgetti ribbons between two plates and top with the meatballs and sauce. Garnish with basil leaves or even some parmesan and serve.

(Recipe source: http://www.bbc.co.uk/food/recipes/italian_style_meatballs_69955)

Just because you’re being healthy doesn’t mean you have to skip dessert. We wouldn’t do that to you. These apple noodle and rhubarb crisps satisfy your sweet tooth without overloading you on sugar. The spiralizer creates coils of apple and rhubarb which slowly soften and release their flavour when baked in the oven. And at 125 calories you could say they’re almost sin-free.

Apple Noodle & Rhubarb Crisps (Serves 4)

3 rhubarb stalks, sliced
3 apples, spiralized into ribbons
Honey, to drizzle
1/2 cup granola of choice
1. Preheat the oven to 180°C/ Gas mark 4.
2. Take your rhubarb and slice lengthwise down the stalk and cube. In a bowl, toss the rhubarb with the apple noodles.
3. Take four ramekins and in each ramekin pack in the apple and rhubarb mixture three quarters of the way full. Make sure you leave some room at the top for the granola.
4. Lightly drizzle the tops of each ramekin with honey and then bake for 30 minutes. After 30 minutes, remove the ramekins, place 2 tablespoons of granola on top of each ramekin and bake for another 5 minutes.
5. Once golden brown, dive in and enjoy.

(Source: http://inspiralized.com/2014/05/14/easy-apple-noodle-rhubarb-crisps/)

By Briony Cook


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