Go ahead, dive into the veg­gie noo­dle world with ‘zoo­dles’

Su­per trendy, easy, in­ex­pen­sive and healthy

The Hamilton Spectator - - GO - MELISSA D’ARA­BIAN

Veg­etable “noo­dles” are su­per trendy, and sum­mer is the best time to make them since the king of veg­gie noo­dle — zuc­chini — is ubiq­ui­tous, and in­ex­pen­sive.

Go ahead and load up, be­cause zuc­chini is a true pow­er­house of vi­ta­mins. One cup pro­vides more than a third of your daily vi­ta­min C, and about 10 per cent of five ad­di­tional vi­ta­mins and min­er­als, and clocks in at un­der 20 calo­ries.

While “zoo­dles” are eas­ily the most pop­u­lar veg­gie noo­dle, they can be made from a va­ri­ety other veg­eta­bles. Try other sum­mer squashes, win­ter squash such as but­ter­nut, beet, carrot, sweet potato, and parsnips. They are easy to make, too. You can buy an in­ex­pen­sive spi­ral­izer to make quick work of cut­ting per­fectly-shaped noo­dles.

Or, you can even use your veg­etable peeler to shave long, thin rib­bons from your veg­eta­bles; no spe­cial equip­ment needed. Cook­ing the noo­dles is quick: usu­ally by steam­ing or sautée­ing. Some veg­gies, like sum­mer squash, can be left com­pletely raw if you want, and made into a cold, sum­mer salad.

Sun­shine Veg­etable Rib­bons can be made in mere min­utes us­ing only a veg­etable peeler and a pan as equip­ment. The flavours are bright and fa­mil­iar: a lit­tle garlic, lemon, toasted pine nuts and nutty Parme­san cheese.

Serve this as a pretty first course, as a side dish or even as a veg­e­tar­ian main course with a thick slice of crusty Ital­ian bread on the side. Once you’ve mas­tered the veg­etable peeler noo­dle, get cre­ative and ex­plore the end­less op­tions for this new tech­nique, swap­ping in veg­eta­bles for pasta in your favourite recipes.

Sun­shine Veg­etable Rib­bons MAKES 4 SERVINGS

2 large car­rots, peeled 2 crook­neck squashes (yel­low sum­mer squash) 2 zuc­chini 2 tea­spoons olive oil 1 garlic clove, minced 2 ta­ble­spoons lemon juice 2 tbsp toasted pine nuts 1 ounce Parme­san cheese, shaved into shards with a veg­etable peeler Lemon zest or fresh herbs for gar­nish, op­tional Kosher salt Freshly ground black pep­per Start to fin­ish: 15 min­utes Use a veg­etable peeler to shave long, thin rib­bons (like flat noo­dles) of the veg­eta­bles. (You will likely have a thin core re­main­ing of each veg­etable that you’ll have to use for an­other pur­pose.)

Heat the olive oil over medium heat in a large sauté pan. Add the garlic and sauté for one minute, un­til fra­grant. Add the veg­etable rib­bons, a pinch of salt, and stir. Add the lemon juice and cover with a lid for just one minute (or longer if you want very soft rib­bons). Re­move the lid, and re­move from heat.

Serve on four plates, topped with pine nuts, Parme­san cheese, black pep­per and lemon zest or fresh herbs, if de­sired.

Per serv­ing: 128 calo­ries (66 from fat); 7 grams fat (2 g sat­u­rated; 0 g trans fats); 6 mil­ligrams choles­terol; 408 mg sodium; 13 g car­bo­hy­drate; 3 g fi­bre; 7 g sugar; 6 g pro­tein.

Veg­gie noo­dles: sum­mer is the best time to try them.

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