Spi­ral­iz­ing with spring fla­vors

The Southern Berks News - - FRONT PAGE - By Emily Ryan

Want to eat more veg­gies? Noo­dle around with spi­ral­ized sweet potato, squash, beets, car­rots and more. Bet­ter yet, pair them with spring fla­vors for a tasty lunch, din­ner or side dish.

“In­stead of eat­ing pasta, you can eat pasta made out of veg­eta­bles,” ex­plained chef Jo­hanna Outwin, who of­ten demon­strates the tech­nique.

“It’s some­thing fun,” said the cook­ing co­or­di­na­tor at Kitchen Kapers Cook­ing School. “You’re able to play with your food.”

Find pack­aged veg­gie noo­dles in the pro­duce sec­tion or start small at home.

“While a good [spi­ral veg­etable slicer] is won­der­ful, it cer­tainly is an in­vest­ment,” ad­mit­ted physi­cian as­sis­tant Jes­sica DeLuise, founder of Eat Your Way to Well­ness in Con­shohocken. “Tak­ing your veg­etable peeler, you can make re­ally beau­ti­ful rib­bons and see if you like it first.”

She helps clients plan healthy meals like zuc­chini noo­dles with pea pesto.

“I am a big ad­vo­cate for the sim­pler the bet­ter,” DeLuise said. “Healthy food does not have to be com­pli­cated or time con­sum­ing.”

Spi­ral­iz­ing “is the sim­plest thing to do,” agreed reg­is­tered, li­censed di­eti­tian Judy Ma­tusky, a food and nu­tri­tion blog­ger in Ardmore. “It’s just such a pretty pre­sen­ta­tion. It’s some­thing dif­fer­ent and light you can add to your plate.”

Try her veg­gie noo­dles with hum­mus-sesame dress­ing.

“You get the vol­ume from the veg­eta­bles just as you would if you were us­ing pasta with sig­nif­i­cantly lower calo­ries,” she added.

Not only is it help­ful for weight loss, but also “good for peo­ple who have a gluten is­sue,” said per­sonal chef Lynn Lampe Lindquist of Cook on Call. “I think it’s some­thing that fills a re­ally great need.”

Cel­e­brate spring with oo­dles of so-called zoo­dles. She pairs zuc­chini noo­dles with pine nuts, pars­ley, lemon and honey goat cheese.

“It gives you great tex­ture with the pine nuts,” de­scribed Lindquist, also an in­struc­tor at Delaware County Com­mu­nity Col­lege and Val­ley Forge Flow­ers. “Usu­ally, I don’t even cook my noo­dles. I serve it raw, so it’s a raw whole food.”

Back at Kitchen Kapers, Outwin sug­gested one more dish to noo­dle over: spi­ral­ized cu­cum­ber and cherry tomato salad.

“Ev­ery­body’s eat­ing salad be­cause summer’s com­ing,” she said. “You need to get into that bathing suit!”

Veg­gie Noo­dles with Hum­mus-Sesame Dress­ing

IN­GRE­DI­ENTS

1 medium zuc­chini

1 medium yel­low squash

1 large sweet potato

2 scal­lions, chopped

¼ cup sun-dried toma­toes, chopped

¼ cup red pep­per hum­mus

1½ ta­ble­spoons rice vine­gar

2 ta­ble­spoons soy sauce

1 ta­ble­spoon sesame oil

1½ tea­spoons honey

2 ta­ble­spoons or­ange juice Salt and pep­per to taste Dash of hot sauce, if de­sired

Toasted sesame seeds and chopped scal­lions for gar­nish

IN­STRUC­TIONS

Spi­ral­ize zuc­chini, yel­low squash and sweet potato with a spi­ral veg­etable slicer to make veg­etable noo­dles, or you can use a veg­etable peeler to make veg­etable rib­bons. Place sweet potato noo­dles in a mi­crowav­able steamer and steam them in the microwave for 1 minute or un­til slightly soft­ened. Steam the zuc­chini and squash noo­dles in the microwave for 30 to 45 sec­onds. Com­bine the veg­etable noo­dles, scal­lions (re­serv­ing some of the green ends for gar­nish) and sun-dried toma­toes in a large bowl. In a small bowl, com­bine hum­mus, rice vine­gar, soy sauce, sesame oil, honey and or­ange juice. Whisk un­til com­bined. Toss the hum­mus dress­ing with veg­etable noo­dles. Add salt and pep­per to taste. Serve topped with toasted sesame seeds, chopped scal­lions and a dash of hot sauce, if de­sired. Makes about 6 cups.

RECIPE COUR­TESY OF JUDYMATUSKY.COM

Zuc­chini Noo­dles with Goat Cheese Sauce IN­GRE­DI­ENTS

1 pound zuc­chini noo­dles

¼ cup toasted pine nuts

6 ounces honey goat cheese Zest of

1 lemon

2 ta­ble­spoons minced pars­ley

Lemon oil

IN­STRUC­TIONS

Bring a large pot of salted wa­ter to the boil. Add zuc­chini noo­dles to the wa­ter and blanch for 30 sec­onds. If serv­ing warm, re­move noo­dles from the wa­ter and drain well. Put noo­dles into a serv­ing bowl and toss in the goat cheese, lemon zest, pars­ley and lemon oil. Gen­tly toss the in­gre­di­ents to in­cor­po­rate. Sea­son with kosher salt and pep­per. Sprin­kle with pine nuts. The goat cheese will melt slightly and act as a sauce. If serv­ing cold, re­move the noo­dles from the boil­ing wa­ter and plunge into an ice bath. Re­move noo­dles from wa­ter and drain well. Con­tinue with recipe as above start­ing with the serv­ing bowl step.

RECIPE COUR­TESY OF COOK ON CALL

Cu­cum­ber and Cherry Tomato Salad

IN­GRE­DI­ENTS

½ cup rice vine­gar

¼ cup sugar

2 tea­spoons salt

1 ta­ble­spoon fresh cilantro

1 large English cu­cum­ber or

2 medium ones

10 cherry toma­toes, cut in half

1 red onion, sliced into juli­ennes

IN­STRUC­TIONS

Com­bine vine­gar, sugar and salt in a small saucepan. Heat on medium/low un­til sugar dis­solves. Use the rib­bon or thick set­ting to spi­ral­ize your cu­cum­ber. In a salad bowl com­bine all the in­gre­di­ents and let it sit for at least 30 min­utes. This salad is per­fect for the sum­mer­time when the cu­cum­bers are in sea­son, but at my house we eat it at any time.

RECIPE COUR­TESY OF CHEF JO­HANNA OUTWIN

Sweet Potato Pasta IN­GRE­DI­ENTS

2 large sweet pota­toes, peeled and halved cross­wise

2 ta­ble­spoons olive oil, or more as needed

¼ cup truf­fle but­ter (you can find it at Weg­mans)

1 tea­spoon of fresh thyme

1 tea­spoon of fresh rose­mary

Salt and pep­per to taste

IN­STRUC­TIONS

Cut sweet potato into spaghetti-like rib­bons or thick with a spi­ral veg­etable slicer. Heat olive oil in a large non­stick skillet over medium heat. Add sweet potato; cook, stir­ring of­ten and adding more oil (if nec­es­sary) to prevent stick­ing, un­til start­ing to soften, 6 to 7 min­utes. Trans­fer to a plate. Heat but­ter in the same skillet un­til melted and foam­ing, about 1 minute. Add thyme and rose­mary leaves; swirl for about 2 to 3 min­utes. Add sweet potato; stir to coat well. Sea­son sweet potato with salt and pep­per.

To make a dif­fer­ent fla­vor pasta, you can use the same recipe but in­stead of the thyme and rose­mary you can use 3 ta­ble­spoons of fresh cilantro and sub­sti­tute the truf­fle but­ter for or­ange and cin­na­mon but­ter (can be found at Weg­mans). You can also use some chopped or crushed wal­nuts.

RECIPE COUR­TESY OF CHEF JO­HANNA OUTWIN

Zuc­chini Noo­dles with Pea Pesto IN­GRE­DI­ENTS

5 to 6 large zuc­chini or 7 medium

1 large bunch (1½ cups) or­ganic pars­ley (See note)

1 cup of fresh or frozen green peas

3 cloves of fresh or roasted gar­lic or

2 ta­ble­spoons minced gar­lic

½ cup of grated pecorino Ro­mano cheese OR nu­tri­tional yeast for nondairy ver­sion (Bragg or Bob’s Red Mill) Zest of

1 lemon Juice of

1 lemon ¼ cup of al­monds or pine nuts, toasted to boost the fla­vor

4 ta­ble­spoons ex­tra-vir­gin olive oil

Pinch of sea salt and pep­per to taste

IN­STRUC­TIONS

Spi­ral­ize zuc­chini and set aside. For the pesto: Add all the re­main­ing in­gre­di­ents to the food pro­ces­sor or blender. (You may need to do it in two batches if your pro­ces­sor is small.) Pulse un­til chopped and mixed. Add your zuc­chini noo­dles to a large bowl. Pour about half of the pesto on top. Use tongs or two salad spoons to cover all the noo­dles with pesto. Add pesto to the noo­dles as needed to coat. To en­joy, eat cold or sauté 5 to 6 min­utes in a lit­tle olive oil. Serves 6 to 8 as a side dish.

For ex­tra pesto: Save the pesto in an air­tight con­tainer in the fridge up to a week. Smear it on salmon or chicken. Freeze it to use at any time! If freez­ing, add olive oil over the top of the pesto to cover the sur­face which will prevent it from turn­ing brown and cover it with plas­tic wrap, so the plas­tic wrap sits right on top of the pesto with no air room and con­tainer lid.

Note: Don’t go nuts pulling off all the pars­ley leaves. Just get the big­ger part of the stems off.

RECIPE COUR­TESY OF EAT YOUR WAY TO WELL­NESS

PHOTO COUR­TESY OF JUDY MA­TUSKY

A bowl of veg­gie noo­dles with hum­mus-sesame dress­ing makes a sat­is­fy­ing meal.

PHOTO BY EMILY RYAN

Give it a twirl! Quick and easy pea pesto tops these zuc­chini noo­dles.

PHOTO BY EMILY RYANV

Truf­fle but­ter, rose­mary and thyme fla­vor this sweet potato pasta.

PHOTO BY EMILY RYAN

Spi­ral veg­etable slic­ing tools abound like this hand­held Veggetti.

PHOTO BY EMILY RYAN

Oo­dles of noo­dles: Try spi­ral­iz­ing sweet potato, zuc­chini and more.

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