tasty twirls

tasty twirls! make your own veggie noodles Easy to create and fun to eat, spiralized vegetables are a healthy alternative to pasta.

© AMERICA’S TEST KITCHEN

The best way to spiralize vegetables is with a handheld or countertop spiralizer or mandoline slicer. Alternately, you can cut, shred, or shave vegetables into noodles yourself. For the ultimate in convenience, look for packages of spiralized veggies at the supermarket.

A vegetable’s flesh must be firm to spiralize into noodles. Steer clear of squishy produce. Instead, try firm-fleshed favorites like zucchinis, cucumbers, carrots, beets, and asparagus.

Before spiralizing, be sure to peel away any inedible skin. Slice the ends off to create flat and even surfaces. For best results, vegetables should typically be 1½ inches in diameter and at least 2 inches long.

These recipes will get you started in transforming nutrient-rich, low-carb veggies into noodle bowls to be sauced and tossed with your favorite foods.

Zucchini Noodles with Lemon and Fresh Mint

From the Taste for Life test kitchen 4 medium zucchini, unpeeled, ends trimmed 1 tsp salt ¼ Juice of 2 medium lemons c extra-virgin olive oil Freshly ground black pepper 25 min prep time ¼ c chopped fresh mint leaves serves 4 ¹⁄³ c grated Parmesan cheese 1. Use a spiralizer or mandoline to slice zucchini into long strands. Place zucchini strands in a large colander. Toss with salt. Set aside to drain for 5 minutes. 2. Meanwhile, whisk lemon juice, oil, and pepper to taste in a small bowl. Set aside. 3. Pat zucchini dry with paper towels or a clean kitchen towel. Transfer to a serving bowl. Drizzle lemon mixture over. 4. Toss with mint and Parmesan. Serve at room temperature. Kitchen Note: Zucchini noodles are typically sautéed, but this is a raw and refreshing no-cook dish.

Per serving: 213 Calories, 7 g Protein, 10 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 3 g Fiber, 17 g Total fat (4 g sat), 480 mg Sodium, ★★★★★ Vitamin B1 (thiamine), ★★ Vitamin B6, Calcium, Phosphorus, ★ Vitamin B2 (riboflavin), E, K, Folate, Iron, Magnesium, Potassium, Zinc

Mediterranean Carrot Noodle Bowl

From Bowls by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020) 2 Tbsp Harissa (recipe follows or use a store-bought version) 2 Tbsp lemon juice 1 Tbsp water 2 tsp honey ⅛ tsp table salt ⅛ tsp pepper 12 oz carrot noodles*, cut into 6-inch lengths 2 c (2 oz) baby arugula ¼ c chopped fresh mint, divided 2 oz goat cheese, crumbled (½ c) ¼ c dried apricots, sliced thin

25 min

prep time serves 2

1. Whisk harissa, lemon juice, water, honey, salt, and pepper together in a large bowl. Measure out and reserve 1 tablespoon of the vinaigrette for serving. 2. Add carrot noodles, arugula, and 3 tablespoons of the mint to bowl with vinaigrette. Toss to coat. Season with salt and pepper to taste. 3. Divide among individual serving bowls, and then top with goat cheese and apricots. Sprinkle with remaining 1 tablespoon mint. Drizzle with reserved vinaigrette. Serve. * Make your own noodles using a spiralizer. You will need 1 pound of carrots to get 12 ounces of noodles. For the best noodles, use carrots that are at least ¾ inches wide at the thinnest end of the carrot and 1½ inches wide at the thickest end.

Kitchen Note: For a light, refreshing take on a noodle bowl, this dish foregoes starchy noodles in favor of naturally sweet carrot noodles. Homemade harissa works great in this recipe, but you can substitute a store-bought version if you wish, though spiciness can vary greatly by brand.

Per serving: 219 Calories, 8 g Protein, 35 g Carbohydrates, 23 g Total sugars (6 g Added sugars), 7 g Fiber, 7 g Total fat (4 g sat), 404 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin B2 (riboflavin), B6, C, K, Phosphorus, Potassium, ★ Vitamin B1 (thiamine), B3 niacin, E, Calcium, Folate, Iron, Magnesium

Harissa

From Bowls by America’s Test Kitchen ($27.99, America’s Test Kitchen, 2020) 6 Tbsp extra-virgin olive oil 6 garlic cloves, minced 2 Tbsp paprika 1 Tbsp ground coriander 1 Tbsp ground dried Aleppo pepper 1 tsp ground cumin ¾ tsp caraway seeds ½ tsp table salt

10 min

prep time makes ½ cup

1. Combine all ingredients in a bowl and microwave until bubbling and very fragrant, about 1 minute, stirring halfway through microwaving. 2. Let cool to room temperature. (Harissa can be refrigerated for up to 4 days.)

25 min

prep time serves 2

Asparagus Noodles with Pesto

From www.LiveEatLearn.com, recipe by Sarah Bond 1 lb asparagus 1 tsp olive oil ¼ c your favorite pesto ¼ c crumbled feta cheese Salt and pepper to taste Pine nuts for garnish (optional)

1. Clean and dry asparagus. Break off tough bottom inch of each spear. Use a vegetable peeler to shave asparagus into long strips, moving from tip to bottom. 2. Heal oil in a large sauté pan over medium-high heat. Add asparagus and cook, tossing frequently, until asparagus noodles are bright green and slightly tender, just 1 to 2 minutes. 3. Stir in pesto and feta. Season with salt and pepper. Garnish with pine nuts, if using.

Per serving: 228 Calories, 9 g Protein, 12 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 5 g Fiber, 17 g Total fat (5 g sat), 656 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin B2 (riboflavin), Folate, Iron, ★★ Vitamin B1 (thiamine), B6, Calcium, Phosphorus, ★ Vitamin A, B3 (niacin), B12, C, E, Potassium, Zinc

© AUBRIE PICK

40 min

prep time serves 4

Creamy Thai-Style Almond Sauce

10 min

prep time makes ¾ cup

From Danielle Walker’s Healthy In a Hurry by Danielle Walker ($35, Ten Speed Press, 2022)

1 clove garlic, crushed ¼ c tahini ¼ c unsweetened almond or cashew butter 2 Tbsp freshly squeezed lime juice ¼ c coconut aminos*

2 Tbsp coconut sugar 1 tsp peeled and grated fresh ginger 1 to 2 Tbsp water Fine sea salt and freshly ground black pepper

1. In a small bowl, whisk together garlic, tahini, almond butter, lime juice, coconut aminos, coconut sugar, and ginger. 2. Slowly whisk in just enough of the water to create a thick and creamy sauce. 3. Season to taste with salt and pepper. Store in an airtight container in the refrigerator for up to 1 month. *If you can’t find coconut aminos, substitute tamari or low-sodium soy sauce.

Chicken Pad Thai Noodles

From Danielle Walker’s Healthy In a Hurry by Danielle Walker ($35, Ten Speed Press, 2022) ¹⁄³ c Creamy Thai-Style Almond Sauce (recipe follows) 1 Tbsp tamarind paste (optional) 3 medium zucchini, peeled 2 large carrots, peeled Fine sea salt and freshly ground black pepper 1 Tbsp avocado oil 1 c shredded purple cabbage 1 c cauliflower florets, broken into small pieces 1 c mung bean sprouts 2 green onions, white and tender green parts, chopped, with white and green parts separated 1 lb boneless, skinless chicken breasts, diced ½ c fresh cilantro leaves and tender stems ¼ c chopped toasted cashews

1. In a small bowl, stir together almond sauce and tamarind paste, if using. Set aside. 2. Line a large bowl with a dry, clean kitchen towel. Use a spiralizer or mandoline to create noodles from the zucchini and carrots. Transfer them to prepared bowl and sprinkle with salt. Set aside.

3. In a large skillet, heat oil over medium-high heat. Add cabbage, cauliflower, bean sprouts, and white parts of green onions. Sauté for 4 to 5 minutes, until vegetables are crisp-tender. 4. Add carrot and zucchini noodles. Stir and cook for about 2 minutes, until noodles have softened and any liquid has evaporated. Raise heat to high, stir in chicken, and sauté for 3 to 5 minutes, until chicken is cooked through. Remove from heat.

5. Pour sauce into skillet and toss until all ingredients are evenly coated. Season to taste with salt and pepper. Serve garnished with cilantro, green parts of green onions, and cashews.

Kitchen Note: The pad thai served in American Thai restaurants is typically quite sweet. This velvety sauce combines the moderate sweetness from coconut aminos and coconut sugar. If you prefer that restaurant-quality sweetness, add another 1 to 2 tablespoons of the coconut sugar to the almond sauce to achieve it. Store leftovers in the fridge for up to 3 days. To reheat, sauté in a dry skillet over medium heat for 3 to 5 minutes, or heat in an uncovered baking dish in a preheated 350° oven for 15 minutes. To make ahead: Store the sauce in a sealed jar in the fridge for up to 1 month. Spiralize the zucchini and carrots, place in an airtight container lined with a clean kitchen towel to soak up moisture, and store in the refrigerator for up to 2 days.

Per serving: 390 Calories, 34 g Protein, 23 g Carbohydrates, 13 g Total sugars (3 g Added sugars), 6 g Fiber, 19 g Total fat (3 g sat), 684 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, Phosphorus, ★★★★ Vitamin B2 (riboflavin), K, ★★★ Vitamin A, B1 (thiamine), Magnesium, ★★ Vitamin E, Folate, Potassium, Zinc, ★ Vitamin B12, Calcium, Iron