Inspiralized: Inspiring recipes to make with your spiralizer by Ali Maffucci, EPUB, 1785031309

November 30, 2017

Inspiralized: Inspiring recipes to make with your spiralizer by Ali Maffucci

  • Print Length: 224 pages
  • Publisher: Ebury Press
  • Publication Date: 2012
  • Language: English
  • ASIN: B00VJ9HTSC
  • ISBN-10: 1785031309
  • ISBN-13: 978-1785031304
  • File Format: EPUB

 

”Preview”

Contents

Cover

About the Book

About the Author

Title Page

Dedication

Epigraph

Introduction

Getting Inspiralized

Ready, Set, Spiralize!

Breakfasts

Chorizo and Avocado Courgette Frittata with Manchego-Pea Shoot Salad

Pesto Sun-Dried Tomato Egg Muffins

Blueberry Sweet Potato Waffles

Ham and Swede Breakfast in a Frying Pan

Cinnamon-Walnut Protein Muffins

Huevos Rancheros

‘Bagel’ Breakfast Buns

Savoy Cabbage Breakfast Burrito

Kohlrabi and Sausage Breakfast Sauté with Spicy Salsa Verde

Snacks & Sides

Spicy Sweet Potato Strings

Cucumber, Avocado, and Strawberry Salsa

Spicy Butternut Squash Nachos

Pears with Farro, Cherries, Walnuts, and Goat’s Cheese

Lemon Garlic Broccoli with Bacon

Baked Onion Bhaji with Mint-Cucumber Raita

Balsamic Glazed Peaches with Prosciutto and Roquefort

Apple and Kohlrabi Slaw with Lemon-Mint Chia Seed Dressing

Beetroot, Goat’s Cheese, and Pomegranate Chicory Cups

Mango-Avocado Cucumber Spring Rolls with Sriracha-Lime Dipping Sauce

Soups, Stews & Salads

Chicken Carrot Noodle Soup

Ginger Spring Onion Egg Drop Soup

Cajun Beef and Celeriac Chilli

Daikon Ramen with Skirt Steak

Prawn Daikon Pho

Steak and Pear Kale Salad

Caprese Courgette Salad

Avocado-Lime Mason Jar Salad

Green Apple, Kiwi, and Sweetcorn Salad with Honey-Mint Dressing

Pear, Fontina, and Fig Salad with Honey-Pistachio Dressing

Pickled Onion and Watermelon Salad with Parmesan

Apples with Shaved Asparagus, Gorgonzola, and Pecans

Tomatokeftedes and Cauliflower Tabouleh Salad

Cucumber Noodle Salad with Feta, Rocket, and Red Wine Vinaigrette

Italian Courgette Pasta Salad

Sandwiches, Wraps & More

Tilapia Tostadas with Tomato-Sweetcorn Salsa

Tuna Parsnip Portobello Melts

Beetroot Rice Nori Rolls with Chipotle-Teriyaki Sauce

Chicken Banh Mi with Sriracha Greek Yogurt

Spring Greens Hummous Wraps with Golden Beetroot and Sprouts

Spicy Prawn Lettuce Wraps with Coconut-Lime Turnip Rice

Jalapeño Turkey Burgers with Coriander-Lime Kohlrabi Slaw

Rocket, Olive, and Onion Sweet Potato Pizza Stacks

Apple-Potato Cheese Bun

Bakes & Gratins

Mediterranean Beetroot and Feta Frying Pan Bake

Deconstructed Courgette Manicotti

Vegetarian Carrot Enchilada Bake

Swede Turkey Bake with Gruyère-Broccoli Breadcrumbs

Vegan Chipotle Carrot Macaroni Cheese

Parsnip and Kale Gratin

Stuffed Vine Leaves Bake

Fennel Sausage and Butternut Squash Bake

Chicken and Broccoli Frying Pan Bake

Rice Dishes

Beetroot Superfood Bowl

Short Ribs with Sweet Potato “Grits”

Mustard and Herb-Crusted Rack of Lamb with “Couscous”

Teriyaki Salmon Balls with Ginger-Pineapple Rice

Pork Bibimbap with Ginger Gochugaru

Sweet Potato Fried Rice

Spicy Seafood-Chorizo Paella

Turnip-Stuffed Peppers with Parmesan

Vegetarian Chana Masala with Kohlrabi

Pastas & Noodles

Beetroot Pasta with Blood Orange, Honey Walnuts, and Crispy Kale

Sesame Almond Butter Kohlrabi Bowl

Bacon Cacio e Pepe

Pesto Spaghetti with Heirloom Cherry Tomatoes

Spicy Garlic Crab with Parsnips

Courgette Linguine with Garlic Clam Sauce

Halibut en Papillote with Butternut Squash

Bikini Bolognese

Albondigas and Courgettes with Tomato-Serrano Sauce

Thai Drunken Courgette Noodles with Pork

Vegan Celeriac Alfredo with Tenderstem Broccoli

Sweet Potato Carbonara

Seared Tuna with Chimichurri

Pesto Turnips with Shredded Brussels Sprouts

Tofu Miso-Tahini Carrot Bowl

Desserts

Pecan and Carrot Almond Butter Bars with Chocolate Drizzle

Pear Rhubarb Crisp

Apple Ambrosia Fruit Salad

No-Bake Plantain Cacao Balls

Plantain Coconut Rice Pudding

Apple and Pear Ricotta Parfaits with Pistachios

Double Chocolate-Pecan Sweet Potato Dessert Pancakes

Blueberry Pear Ice Lollies

Chocolate Chip Sweet Potato Muffins

Fruits and Veggies A–Z

Index

Acknowledgements

Copyright

ABOUT THE BOOK

This stunning book offers a wealth of delicious recipes to make with your spiralizer. Whatever your personal goal may be – losing weight, following a healthier lifestyle, or just making simple meals at home – these easy-to-follow recipes show you how to transform vegetables and fruits into breakfasts, snacks, lunches, mains and sweet treats.

ABOUT THE AUTHOR

Ali Maffucci combines her Italian-American love for pasta with her commitment to a healthy lifestyle. She helps you to create healthy versions of your favourite meals that look and taste just like the originals; courgette turns into spaghetti; sweet potatoes become fried rice or carbonara, and carrots create mac and cheese!

Ali is a leading expert in spiralizing and launched the world-renowned blog Inspiralized.com.

Some are born with silver spoons in their mouths, some with plastic ones, and some with none. All I know is that my spoon was definitely dripping with tomato-basil sauce.

This book is dedicated to my Italian-American grandparents, who brought love and joy into our family through food. Thank you for making cooking and, most of all, eating so much fun.

Special dedication to:

Mum, for your undying support, love, and faith in me.

Dad, for teaching me to work hard for what I want.

Lu, for inspiring me to start Inspiralized and being my daily taste tester. I love you.

My Grandmother Ida, for giving me my thirst for knowledge.

My Inspiralized readers: Thanks to your loyal support and following, this cookbook was made possible.

And to all lovers of pasta and carbs. Salute!

Life is a combination of magic and pasta.

—FEDERICO FELLINI

INTRODUCTION

If I had a pound for every time my Italian grand-parents said, ‘We’re on a diet – we’re giving up pasta, wine, and cheese’, I wouldn’t be here writing this book. I’d be living on an island with my riches.

Sunday-night dinners at the home of my father’s parents were always quite the scene. My sweet grandmother – a woman who proudly donned her Sunday best for Mass and washed my mouth out with soap for saying ‘pee’ instead of ‘tinkle’ – would be burning something in the oven and scuffling about the kitchen with a spoon in her hand, dripping sauce on the tiled floors. But despite the chaos, Pops, with his big gold pinky ring, strong nose, and all-consuming love of the motherland, always managed to prepare flawless meatballs or the perfect pesto.

Cooking was always the main event. The party didn’t start when everyone arrived for dinner; it started when the first glug of olive oil hit the pan, signalling the beginning of a beautiful, delicious Italian meal. We were all pulled in not only by the smell of a fresh marinara simmering but also by the clinks of wine glasses filled with full-bodied reds and sounds of Pops’s favourite Frank Sinatra album (if you could hear the songs over his own renditions). The sight of Pops twirling my grandmother around to ‘That’s Amore’ is unforgettable.

Eating was another spectacle. My father would fight anyone for the last piece of bread to dip in the sauce left on his plate – God forbid we didn’t savour every last drop. The wine flowed, and my grandmother constantly got up to bring something else to the table, whether olive oil, more bread, or freshly grated Parmesan. Despite conversations that could be either negative or positive, the mood was always jovial, simply because we were eating. We gorged ourselves on pasta, meats, wine, and cheese nearly to the point of discomfort – yet we never missed dessert. And that was always an assortment of Italian pastries from a molto bene bakery – biscotti, sfogliatelle, pignoli. My personal favourite was cannoli and Sambuca, the little espresso beans floating in that sweet anise-flavoured liqueur paired with decadent ricotta-filled pastry. By the time we left my grandparents we had eaten our weight in carbohydrates, but we were happy. My grandmother and Pops would walk us out the front door and wait to wave good-bye as we drove out the driveway. Everyone was already excited for the next Sunday.

When I had the opportunity to spend a university term studying abroad, I of course went to Italy. I treated every day as if it were Sunday night dinner at my grandparents’. I devoured pizzas, polished off aromatic Chiantis, ripped through caprese salads, slurped up giant portions of pasta bolognese, and dipped fresh semolina bread into whatever I could get my hands on. I might as well have just slurped olive oil straight from the bottle. When I returned home, I had to face the consequences of my indulgences: high numbers on the scale. I had put on an embarassing 9kg during my indulgent European term, bringing my grand total weight gain to 23kg since first year. When I saw that number, I knew something had to change.

I gave myself some leniency, as I was suffering withdrawal from la dolce vita, after all. Then my friend Sarah gave me a book on – are you sitting down? – veganism. Despite fear of a painful good-bye to sausage, mozzarella, thick pestos, meatballs, and white pastas and breads, I was quickly sold on the promises of slender arms and skinny thighs. In August 2008, I began a two-year stint as a vegan and it worked: I lost 27kg and obtained the arms and thighs of my dreams. But, there was one big problem: Sunday night dinners at my grandparents’ were different – and not in a good way. Telling my family I was a vegan was like telling them I was moving to the most desolate corner of the world. Wholegrain pasta and multigrain bread just weren’t part of Pops’s vocabulary. Luckily, my grandparents’ unconditional love prevailed, and they made extra dishes for me: more vegetables, wholemeal spaghetti, and pasta fagioli. It just wasn’t the same, though.

As a result of adopting veganism, I learned how to cook creatively and healthfully, discovered new types of food, and became empowered by my knowledge of fresh, clean eating and its immense health benefits. As an Italian-American and lover of pastas and savoury foods, I still struggled with portion control – until my mother introduced me to the spiralizer. After that, my life changed.

So, how did it all start?

My mother is a Type 1 diabetic. This type of diabetes, which often begins in childhood, is known as insulin-dependent diabetes because the pancreas produces little or no insulin, a hormone that normally converts glucose (sugar) into energy. If not managed properly, this chronic diabetes can cause serious health problems, such as kidney failure, blindness, nerve damage, fatal heart disease, and stroke. Although there are many causes for diabetes, my mother initially developed gestational diabetes, becoming diabetic while pregnant. In 2012, when I was living in Hoboken, New Jersey, she started seeing a health coach who suggested she try raw veganism, a diet that excludes not only all animal products but also foods cooked above a temperature of about 48°C/118°F.

A few weeks later, on holiday in Florida, she researched raw vegan restaurants and found one nearby. She figured she would try out restaurant-quality raw food before committing to the lifestyle. She ordered a ‘Dragon Bowl’, which listed courgette noodles as one of its ingredients. My mother was impressed and amazed by it – so much so that she told me about the dish right away. She wanted to recreate those courgette noodles at home, but she didn’t know how.

A few months later, in New York City, we went to a raw organic restaurant called Pure Food and Wine. We had an incredible meal, so my mother was committed to eating more vegan and plant-based foods. She bought the restaurant’s cookery book, and that’s when she discovered the spiralizer. One of the recipes in the book was for courgette noodles.

My mother insisted I should try these noodles, but I was incredulous: how could a vegetable noodle taste like pasta, especially to someone who had grown up eating so much pasta? Then, one Sunday evening she made me a dish with them. I was floored. I was expecting something either crunchy and raw or mushy and overcooked, but what I tasted was the same lovely consistency of al dente pasta. Honestly, if my eyes had been closed, I would have thought she had served me real spaghetti!

Always looking for new ways to eat healthfully, I was captivated. Most importantly, I regretted not having tried it sooner. I apologized for being so stubborn, and I thanked my mother. She sent me home with her spiralizer and bought another for herself.

I counted the hours at work the next day, eager to go home and make courgette noodles for my dinner that night. I decided to make a tomato-basil pasta with cannellini beans, roasted artichokes, and prawns. In just minutes, I had a pasta dish that was low-calorie, low-carb, and nutritious. And it seemed to come so naturally. Although my mother had presented the courgette noodles as a spaghetti replacement, I saw that they had greater potential. As soon as I started turning the handle of my spiralizer, recipe ideas began filling my head.

Lu, my boyfriend at the time, had no idea what I was doing, of course. He was just hungry, as usual. When the meal was ready, I tasted the dish and knew I had something special. Lu took his first bite, threw his head back, and roared, ‘Mmmm!’

‘I know, right?’ I said excitedly.

Immediately, he responded, ‘How come everyone doesn’t know about this?’

For the next three months, all I could do was think about spiralizing. If I went to a coffee shop on the weekend, I’d bring my laptop to write recipes, and I left wanting to test them that evening. I felt this great urge to create. After years of working in static corporate environments, I finally had an outlet: spiralizing had inspired me! Simply put, I was Inspiralized, and I wanted to Inspiralize others.

The more I cooked spiralized meals, the more convinced I became of their potential. I started posting pictures of my spiralized dinners on my social media channels, and my friends commented back, asking for the recipes. When I told them the noodles were made with a spiralizer, they bought their own to get started. I was creating buzz in my own social circle, so I knew the idea would catch on just as quickly with the rest of the world.

I was especially happy to tell everyone on low-carb diets that pasta and noodle bowls could be enjoyed again, and not just on ‘cheat day’. Like them, I was tired of green juices and boring lean proteins and veggies for dinner. I also couldn’t find truly diet-friendly food that tasted great. But now I had the key to that castle!

When I searched online for ‘spiralized recipes’, everything that turned up was raw, vegan, or both. The only recipes I could find stuck to three basic veggies: carrots, cucumbers, and courgettes. No one was capturing the true power of the spiralizer.

Finally, in June 2013, after mustering up the necessary courage, I walked into my boss’s office and quit my job. Then I rushed home, bright-eyed and bushy-tailed, and purchased the domain name Inspiralized.com. That next morning, I walked into a coffee shop across the street, opened up my laptop, and without a clue as to how to start a blog, I wrote my first post and began drafting a business plan.

In order to create and test recipes that did not exclude any types of eaters, I went from vegan to pescatarian to omnivore again. Re-introducing these favourite foods to my diet was welcomed, not feared. I took a culinary journey that allowed me to manage my waistline as I adapted all my food knowledge to this new spiralized way of cooking. My body has slimmed down, my skin glows, and I have more energy than ever before.

Most important? Sunday dinners at my grandparents’ house are again satisfying and delicious.

GETTING INSPIRALIZED

Inspiralized is what your meal and you become – a healthy and inspired version of the original! When you work vegetable noodles and vegetable rice into your diet, you’ll start to notice the effects almost instantly: glowing skin, better digestion, more energy, and overall dietary satisfaction. You will no longer crave the heavy carbs, sugars, or processed foods. Your body will be so satisfied and so well nourished that you’ll forget about ‘real’ pasta and noodles and ‘real’ rice, and you’ll yearn for more lean, whole, and clean foods. Most importantly, you’ll want to invent your own recipes, whether that means adapting the classics and your favourites or experimenting with new ideas. You’ll find yourself eager to get home and Inspiralize.

The Health Benefits

These days, healthy is a relative and confusing term. We’ve lost the concept of what’s truly healthy; we place labels on strict diets that we follow instead of learning what works best for our own bodies. Of course, for some of us, strict guidelines can help keep a weight-loss journey on track or help manage an illness. Regardless of your food outlook, you’ll be hard-pressed to find a dietary lifestyle that doesn’t advocate eating more vegetables. When you add more vegetables to your diet, the health benefits are immense. They include:

HIGHER INTAKE OF DIETARY FIBRE: The fibre in vegetables helps reduce blood cholesterol levels and therefore may lower the risk of heart disease. Dietary fibre also helps provide a feeling of fullness with fewer calories, which promotes overall weight loss and health maintenance.

MORE NUTRIENT DENSITY: Simply put, vegetables have tons of nutrients. Vitamins A and C help keep your skin healthy and your immune system strong, respectively; potassium and folate help your muscles function and your body to build cells, respectively. Overall, these nutrients keep your body running optimally and keep you feeling more energized.

DISEASE PREVENTION: Many studies prove that a diet rich in veggies and fruits slows the absorption of sugar into your bloodstream, lowering the risk of diabetes. Plus, a veggie- and fruit-rich diet prevents fatty substances from sticking to blood vessel walls, helping defend against heart disease.

Imagine if you ate a big bowl of wheat pasta, but didn’t feel uncomfortable or lethargic afterwards; instead of needing to lie down, you felt like going dancing or taking a walk with your dinner date. Instead of feeling guilty for indulging, you felt that you were doing something positive for your body. That’s what it will be like if you eat a bowl of vegetable noodles – same great taste, but with a much better feeling afterwards.

Now, I’m not suggesting that you never again eat a bowl of regular pasta or rice. Carbohydrates are a crucial part of a healthy, balanced diet, and they should be eaten in their recommended daily amounts. However, they should be consumed in a whole, unprocessed form so you can best absorb their health benefits. Adding spiralized sweet potatoes to a meal, for example, is an effective way to obtain those clean carbohydrates. But if you’re at a restaurant and feel like having a bowl of spaghetti bolognese, go for it – everything in moderation, always.

Nutritional Information: Pasta Noodles vs. Vegetable Noodles

Now, let’s get to the facts and figures of it all. Looking at a nutritional comparison of the most commonly spiralized vegetables and regular wheat pasta reveals the stark differences. The chart below shows a proper serving of vegetable noodles and the recommended serving of wheat pasta, as indicated in the box. When you eat a pasta dish at a restaurant, the quantity is often double or triple that recommended serving!

All of the serving sizes for the vegetable pastas are based on a plentiful bowl of raw noodles. If cooked, they yield 140g–398g of vegetable noodles. Keep in mind that there are no guidelines for vegetable pasta serving sizes. These are just best practices that have been suggested, tested, and ‘approved’ by me.

Of course, with spiralizing, you can vary and combine vegetables to obtain varied amounts of vitamins and minerals; that is, you can build meals based on your own dietary needs, which isn’t possible with regular pasta and noodles. For example, those who suffer from an iron deficiency could substitute spiralized potatoes and broccoli, both high in iron. Add spinach and some beans, and you’ll pack in more than enough iron in one delicious meal. Can regular pasta do that?

Daily Vegetable Intake

We’re always being told to eat our vegetables. Well, if you’re not a veggie lover, I have good news. By eating vegetable noodles or vegetable rice, you easily take in your daily recommended amount of veggies without it tasting like you are. Instead of begrudgingly puréeing the vegetable into a smoothie or eating it in a boring side salad, you can build it into a big, satisfying dish. In fact, when you toss a bowl of courgette or butternut squash noodles with a creamy basil pesto, you’ll be getting your daily recommended amount of vegetables while feeling you’re eating a decadent bowl of spaghetti. For example, a woman in her forties should consume 250g of vegetables per day. With just one bowl of courgette noodles, she has achieved that – without having to force down a green juice or some steamed broccoli.

In short, spiralized vegetables can be ‘disguised’ as pasta, noodles, and rice, transforming them into popular forms. Some unexpected guises include:

IN A FRITTATA (Chorizo and Avocado Courgette Frittata see here)

IN A SOUP (Chicken Carrot Noodle Soup see here)

IN NACHOS (Spicy Butternut Squash Nachos see here)

IN SUSHI (Beetroot Rice Nori Rolls see here)

IN A DESSERT (Pecan and Carrot Almond Butter Bars see here)

These are just a few of the many creative capabilities and versatilities of spiralized vegetables – in fact, this book is full of them! You’ll quickly find what works best for you.

Family and Child-Friendly Cooking

So many parents complain, ‘I can’t get my kids to eat vegetables!’ Well, what child doesn’t love spaghetti? Whether eating it messily with their hands at age 1 or with a fork at age 4, most kids love noodles. Make a simple bowl of courgette noodles with tomato sauce and watch your toddler dig in – he or she will never know it’s the ‘yucky’ green stuff. If spaghetti doesn’t do the trick, you can make elbow macaroni carrot noodles and top them with a light cheese sauce (see here). When you master the spiralized bun (see here), you’ll be able to create sandwiches out of heart-healthy veggies such as sweet potatoes. For an after-school snack, fit in a fruit-and-vegetable double whammy with the Apple-Potato Cheese Bun (see here). You can also nurse your child back to health with Chicken Carrot Noodle Soup (see here) using carrots instead of pasta, thereby providing beta-carotene, a powerful phytonutrient that boosts the immune system’s production of infection-fighting natural cells. But that’ll be our little secret.

Even better, toddlers and young kids love to get in on spiralizing. Who wouldn’t have fun seeing a vegetable magically turn into noodles? There’s no better way to teach your children healthy eating habits than to have them help you in the kitchen. Inadvertently, your children will learn that vegetables are fun.

Spiralized cooking is family-friendly because it’s fast. When you’re juggling football practice, dance recitals, homework, and more, you don’t have much time left for cooking nutritious meals. But it takes only about 30 seconds to spiralize a courgette and only 2–3 minutes to cook the noodles to al dente (versus 5 minutes to boil water and 10–15 minutes to cook wheat pasta). To really save time, you can spiralize your vegetable noodles ahead. For information on preparing vegetable noodles in advance, see the tips here.

READY, SET, SPIRALIZE!

So, how does it work, exactly? Let’s get into everything you need to know to start spiralizing in your own kitchen.

The What

One of the best things about spiralizing is that it introduces you to new vegetables. Eventually, you’ll be in the supermarket asking yourself, ‘Can I spiralize that?’ Maybe you’ll find something you’ve never tasted before – or even something you hadn’t heard of until then. With these guidelines, you’ll know straight away.

The vegetable or fruit must be solid, with no tough stone, seedy interior, or hollow core. The only exception here is butternut squash, whose bulbous bottom has a seedy centre. Prior to spiralizing, just chop that part off – the rest of the vegetable fits the bill.

The vegetable must be at least 4cm in diameter for optimal spiralizing. If the vegetable is any smaller, it will be tough to get perfect pasta-like spirals; instead, you’ll have half-moon shapes. The larger the diameter, the better.

The vegetable or fruit must be at least 4cm in length. While the vegetable won’t yield many noodles this long, that’s the shortest length you should use; otherwise, the vegetable will be mostly wasted.

The vegetable or fruit cannot be soft or juicy inside. The outer skin should be tough, unless you’re peeling it. If you are peeling the skin, then the interior should be dense and firm. If you try spiralizing a juicy pineapple, for example, the fruit will fall apart.

There is one major exception to all these rules: aubergine. Because of its soft flesh and tiny seeds, it won’t work well. When you load the aubergine in, you’ll notice immediately upon cranking the handle that it resists the movement. Its flesh will be chopped, and any noodles that do materialize will be soft and break with a firm pinch. A very large aubergine yields only about 125g of noodles – a big waste. I don’t recommend spiralizing aubergine, and I have not included it in this cookbook.

So what does work? Depending on which part of the world you live in, you’ll find some fruits or veggies unavailable locally or you may have some that other parts of the country do not have. If you don’t see a familiar vegetable or fruit on the following list, refer to the above guidelines to determine if it can be spiralized.

These are my favourite vegetables for spiralizing, and they are the basis for recipes in this book:

Apple

Beetroot

Broccoli (stems only)

Butternut squash

Cabbage

Carrot

Celeriac

Courgette

Kohlrabi

Onion

Parsnip

Pear

Plantain

Radish

Swede

Sweet potato (and yam)

Turnip

White potato

When choosing a vegetable or fruit, consider its texture, colour, nutritional balance, and, of course, flavour. For information regarding best uses, preparations, cooking methods, serving sizes, nutritional values, and health benefits of each specific vegetable and fruit on this list, see here.

The How

We know why incorporating spiralized vegetables into our diets is beneficial, and we know what we can and cannot spiralize . . . but how do we actually do it?

Prepping

Prior to spiralizing, you must always prepare your vegetable or fruit. If the skin of whatever you are using is inedible, or if you prefer not to eat it, peel it off. However, do keep in mind that many important vitamins and nutrients in vegetables and fruits are found in the skin.

Next, be sure the ends of the fruit or vegetable are as even and flat as possible. If they are not flat (say, rounded, as for a beetroot), you can just slice off a small piece to flatten the ends.

If you are finding that a particular vegetable does not spiralize easily, it could be because there is not enough surface area for the spiralizer to grip on to. Remember, you’re looking for a minimum of 4cm in diameter. Also, in an effort to get the vegetable as straight as possible and with flat ends, you may need to trim off edible parts of the vegetable or fruit; that can be frustrating, but save those trimmings for future cooking, or just snack along the way!

You also may want to cut some long vegetables in half crossways to give yourself better leverage with the spiralizer. Generally, anything longer than 15cm should be halved. This rule almost always applies to butternut squash, but also to some bigger sweet potatoes, courgettes, and cucumbers.

Choosing Your Blade

When you’ve prepped your vegetable, it’s ready to be spiralized. You select the blade depending on what recipe you’re making and what type of noodles it requires. Most spiralizers on the market today come with three or four blades. The recipes in this book indicate whether to use the A, B, C, or D blade. Here are descriptions to help you figure out which blades I’m indicating:

BLADE A: Yields thin, ribboned noodles similar to pappardelle.

BLADE B: Yields noodles similar to fettuccine.

BLADE C: Yields noodles similar to linguine and spaghetti.

BLADE D: Yields the thinnest noodles, similar to angel hair. (This blade should be used on skinnier vegetables. It can also be used interchangeably with blade C.)

My spiralizer uses these lettered labels on the blade-changing knobs, but if yours is another brand, you’ll want to check its manual so you know which blade makes which noodle. Most blades have either comb-like teeth or triangle-shaped spokes. The smaller the distance between the teeth or the smaller the triangular spokes, the thinner the noodle produced. If the blade doesn’t have any teeth or triangular spokes, then it’s always BLADE A.

If you don’t have a spiralizer yet, you can still make spaghetti-like strands using a julienne peeler or mandoline. These won’t yield long, spiral-like noodles, but they are a great way to start enjoying vegetable pasta!

Beyond the Noodle

When you start spiralizing, you’ll most likely begin by making pasta dishes. You’ll rejoice in the fact that you’re appreciating vegetables in a whole new way – as the superhero, not as the trusty sidekick. But after a while, you will wonder, ‘Okay, what’s next?’ The sky’s the limit: you can Inspiralize any meal. It’s always fun and is always surprising.

Spiralized Rice

One afternoon I was testing some new cooking methods, and I placed butternut squash noodles into boiling water. Big mistake; the noodles broke apart, practically disintegrating. It was a seemingly failed experiment, until I suddenly realized: it looked just like rice! I ran with it, making Spanish rice with ham and olives, sweet potato fried rice, risotto with peas, and even plantain rice and beans. I quickly realized this technique was just as powerful as making vegetable noodles.

With vegetable rice, you don’t need expensive rice cookers, watery boil-in-a-bag grains, or mushy and preservative-laden frozen versions. Instead, in under 5 minutes, you can have a totally unprocessed and nutritious option. This party trick makes it possible to reinvent more of your favourites, typically those indulgent dishes. Burrito bowls, stuffed peppers, risottos, pilafs, casseroles, curries, and paella – you name it. You can make vegetable rice from all vegetables that can be spiralized, except those that have a high water content. The chart opposite shows which vegetables make the best rice, how much they yield, and how to cook them.

There are many ways to cook spiralized rice:

BAKED IN THE OVEN: Vegetable rice works well in casseroles. It can be added raw and then slowly baked until cooked through.

SAUTÉED IN A FRYING PAN: Cook the vegetable rice with your oil of choice, tossing occasionally, and season to your preference.

SIMMERED IN A STOCK OR SAUCE: Add the vegetable rice to a simmering sauce or pour stock over the rice and simmer until cooked.

How to Make Spiralized Rice

Spiralize your vegetable of choice using BLADE C or BLADE D. Place the noodles in a food processor and pulse until they look rice-like. For those vegetables that need draining, just squeeze the rice over the sink to rid it of excess moisture before cooking.

Spiralized Buns

My idea for spiralized buns originated during the ramen burger craze in the summer of 2013, in Williamsburg, Brooklyn. At Smorgasburg, an outdoor pop-up food market, hundreds of people were waiting in line for ramen burgers. They are exactly what they sound like: a burger on a bun made from packed ramen noodles. Seeing them, I immediately wanted to create a healthier version – so I did! (See below.)

Vegetable noodle buns are not only gluten-free but also full of nutrients, unlike the typical puffy wheat or potato bun. These buns can be used to sandwich burgers, serve as open-faced sandwiches, or even form the basis for miniature pizzas. Check the chart on this page to see which vegetables are best for use as buns and how many buns can be made with each.

How to Make Spiralized Buns

Spiralize your vegetable of choice using BLADE C. Season and then sauté the noodles in a large frying pan. Transfer to a medium bowl, add an egg, and toss to coat. Pack into a ramekin or similar vessel and place aluminium foil or greaseproof paper directly onto the noodles. Press down with your hands or a weighted can, then allow to set for 15 minutes in the fridge. Heat 1 tablespoon olive oil in a large frying pan over a medium heat. When the oil is shimmering, invert the moulded noodle cake into the pan. Sear until the bun is firm and browned on both sides, about 5 minutes.

Let’s Get Cooking

I’m not a professionally trained chef, nor have I ever worked in a restaurant kitchen. I have definitely roasted meats too long and whisked eggs backwards, and I can’t effortlessly chop garlic. But that’s okay. On the whole, there’s no right or wrong way to cook. For those of us who love to cook but don’t have the means or desire to acquire culinary training, trial-and-error learning can go a long way. With spiralizing, you really enjoy being in the kitchen because not only is the spiralizing fun and easy, but you’re also healthfully transforming your meals in a stunning way!

For a few years now, I’ve been spiralizing nearly every day, multiple times a day. I’ve tried to spiralize every conceivable vegetable and fruit, and I’ve had my share of ‘oops’ and ‘aha!’ moments. With my tips and tricks, you should have all the information and forewarnings you need for a seamless experience.

Clean the Spiralizer Regularly

Certain vegetables (beetroot, carrots, sweet potatoes) are brightly coloured and have oils and juices that can easily stain your spiralizer if you’re not careful. I suggest buying a round palm brush solely for cleaning the spiralizer. The brush will make it easier to scrub the blades and remove any discolouration before it sets. Use soap and water, and clean just as soon as you finish spiralizing. The blades can be sharp, so the dedicated brush will save you from ruining others.

Avoid a Watery Sauce with Courgette Noodles

The number one e-mail question I get from my readers is, ‘Why are my courgette noodles sitting in a pool of liquid?’ If you’re using a tomato-based sauce, the chances are there will be excess liquid in your pasta bowl. The longer the courgette noodles sit in a sauce like this, the more time they have to release their natural moisture, making the whole dish runny. Well, this is to be expected, since courgettes are 95 per cent water! What’s the silver lining? Foods rich in water cleanse your body naturally by providing up to a litre of fluid daily. Since most vegetables are high in fibre and water, they are digested more quickly than other foods, allowing the body to use its energy for detoxifying instead of digesting.

Nevertheless, you can reduce the amount of water that will result. Here are some key tricks:

A 70: 30 NOODLE-TO-SAUCE RATIO. Lean more heavily on the noodles – add more noodles or simply use less sauce.

PAT THE VEGETABLES VERY DRY BEFORE ­COOKING. This is especially important for cucumber noodles. Patting dry with kitchen paper or a tea towel will remove excess moisture that appears when the inside of the vegetable is exposed after spiralizing.

FULLY REDUCE YOUR SAUCE BEFORE ADDING TO YOUR VEGGIE NOODLES. Simmer your sauce until it’s thick so there is no excess liquid. Doing so also concentrates the flavours.

ADD FOODS TO YOUR DISH THAT WILL SOAK UP MOISTURE. Stir in beans, cheeses, meats, and wholemeal breadcrumbs. They all absorb liquid, thereby thickening your sauce.

COOK THE NOODLES SEPARATELY AND DRAIN THEM BEFORE ADDING THE SAUCE. If you are not in a rush, and don’t mind dirtying extra dishes, cook the noodles briefly with only a little cooking spray in a heated frying pan; allow to drain in a colander, and pat dry. When your sauce is done, pour it over the cooked noodles and then serve.

USE PASTA TONGS TO DRAIN THE NOODLES WHEN SERVING. Never pour out the contents of your frying pan into a bowl to serve. When your pasta is cooked and ready to serve, remove the noodles with pasta tongs, allowing any excess moisture to drip off or remain in the pan.

Cutting the Noodles with Scissors

If you could continuously spiralize a vegetable with no breaks, it would yield one ridiculously long noodle. A reader once sent me a video of her child skipping with a courgette noodle! Long noodles from perfectly straight and uniform vegetables are tough to serve and portion out. To make serving easier, use kitchen scissors to trim the noodles after spiralizing. You can go centimetre by centimetre or just grab a bunch and roughly snip. Either way, you’ll get shorter noodles that are easier to divide onto plates and easier to eat. If you forget this step, don’t worry, though – you can still do it after they’ve cooked.

Avoid Half-Moon Noodles

You will notice that the spiralizer slices some of the vegetable into half-moon shapes while you’re making the spiral noodles. This happens mostly when the vegetable moves off centre. To avoid this, simply stop and reposition your vegetable or fruit so that it keeps centred on the cylindrical coring blade. With smaller vegetables, you may have to do this repeatedly. Also, be sure the ends of your vegetables are flat. Uneven ends are tough to secure in the spiralizer and will cause the vegetable to dislodge or misalign.

If you end up with a growing pile of half-moons, don’t throw them out. Use them in a pasta salad; their neat shape takes nicely to salad dressing and resembles big elbow macaroni pasta.

Store Your Spiralized Veggies in the Fridge or Freezer for Plan-Ahead Meals

Adopting a healthier diet requires staying focused and avoiding temptation. Meal planning, therefore, becomes your best friend. Nothing’s worse than looking in your fridge and finding only condiments. When that happens, you are inclined to order a pizza or get ‘the usual’ at your favourite takeaway.

To avoid such situations, you can store prepared vegetable noodles and vegetable rices in your fridge. All vegetable noodles can be prepared in advance and refrigerated or frozen for future use. Just line a glass or plastic container with kitchen paper and seal in an airtight container.

All vegetable noodles keep in the fridge for up to 4 days. After 4 or 5 days, though, they will stiffen and lose their flavour. The following are exceptions to this rule:

CUCUMBERS last only 2 or 3 days in the fridge because of their very high water content.

APPLES, PEARS, AND WHITE POTATOES BROWN (oxidize) when spiralized, and are thereafter difficult to prep in advance.

Vegetable noodles that freeze well include sweet potatoes, swede, carrots, beetroot, butternut squash, parsnips, celeriac, kohlrabi, and broccoli stems. As they defrost, they will wilt, making them even easier to cook.

You can also save whole leftover spiralized meals in the fridge for a few days. Be aware that if you are using courgette or cucumber noodles, though, excess moisture will slowly be released the longer the leftovers sit in the fridge. When reheating, drain away some liquid first to avoid a soupy sauce. This isn’t a problem with other vegetable noodles.

The Inspiralized Kitchen

Certain kitchen tools are helpful for easily whipping up the meals in this book. In order of importance, consider having on hand:

FOOD PROCESSOR: Food processors are not only necessary for making spiralized rice but also are helpful for making clean salad dressings, pasta sauces, and breadcrumbs. No need to buy a giant one that won’t fit in your kitchen; I use a 750ml food processor and that size works well.

PASTA TONGS: To properly cook your vegetable noodles, you need tongs to toss them. This tool will also help you serve your finished recipes. I suggest a rubber pair for their gentleness when handling delicate vegetables.

QUALITY CHEF’S KNIFE: Before I started cooking, I never understood why professional chefs were so attached to their knives, but now I get it! Some vegetables are tough to peel and prep for spiralizing, such as celeriac, butternut squash, and swede. Without a quality knife that can easily cut through the flesh, your cooking experience may be less than pleasant.

NON-STICK FRYING PANS: All my recipes require non-stick frying pans, for a simple reason: cooking vegetable pasta in a regular frying pan can be disastrous – the noodles stick, rip, and fall apart. If you don’t already have one, start with a large non-stick frying pan, then add to your collection later. I recommend 20cm, 25cm, and 30cm frying pans.

VEGETABLE PEELER: Carrots, beetroot, butternut squash, swede, kohlrabi, celeriac, and plantain must be peeled prior to spiralizing. Other vegetables, such as courgettes, can be peeled for a softer noodle, but doing so is not necessary. Peeling with a knife can be inefficient, difficult, dangerous, and time-consuming. I use two peelers—one with ridges for the very tough-skinned vegetables and one without for softer skins, like courgettes.

ROUND PALM BRUSH: A dedicated brush for cleaning your spiralizer. Refer to see here for more details.

Other essential kitchen tools include a spatula, a chopping board, and at least two baking sheets. And other tools that would be helpful, but not completely necessary, are a high-speed blender, a slow cooker, and a griddle pan.

The Inspiralized Pantry

Stocking your pantry with interesting condiments, seasonings, and foods will keep you from becoming overwhelmed by supermarket shopping, whether you’re spiralizing or not. Many of the following ingredients appear repeatedly in this cookbook because they offer easy, inexpensive ways to add a lot of flavour to a meal without extra calories, carbohydrates, or fat. With these items on hand, you’ll always be able to create a nutritious meal.

EXTRA-VIRGIN OLIVE OIL: A heart-healthy fat, olive oil is great in everything from salad dressing to stir-fries. Most of my recipes begin with a tablespoon of olive oil, which helps meet your daily recommended serving of fat. Do keep in mind, however, that olive oil is high in calories and should be used in moderation if you are on a weight-loss journey.

EXTRA-VIRGIN COCONUT OIL: Coconuts are super-rich in nutrients. As an oil, they add a light coconut taste and associated nutrients to your meals, which is great in Asian sauces. This oil is high in calories and should be used in moderation if you are concerned about weight loss.

ASSORTED TINNED BEANS: I always keep my pantry stocked with cannellini beans, chickpeas, black beans, and kidney beans. They’re a quick and easy protein source to add to any dish.

REDUCED-SALT CHICKEN, BEEF, AND VEGETABLE STOCK: Stock is a healthy way to add flavour to any vegetable noodle dish.

SESAME OIL: Toasted sesame oil is ideal for flavouring Asian dressings, stir-fries, and soups.

NUTS AND SEEDS: These both have the benefit of healthy fats and proteins. Add them to pastas, salads, and rices. I love sprinkling crushed pistachios over courgette pasta or adding pumpkin seeds to a pasta with black beans and avocado for a Mexican touch. Almonds, walnuts, cashews, peanuts, macadamia nuts, and Brazil nuts are all great choices!

CHUNK LIGHT TUNA (IN WATER): This type of tuna has the least amount of mercury. Packed in water, it also won’t add unnecessary calories and fat from oil. Plus, it’s a lean protein source that is ready to eat without cooking!

REDUCED-SALT SOY SAUCE: Soy sauce pairs well with sesame oil to make a quick Asian-inspired dish with lots of flavour for just a little prep time. Soy sauce is very high in salt, though, so be sure to get the reduced-salt kind.

RED WINE VINEGAR: Red wine vinegar is the ultimate ingredient for creating light salad dressings, thanks to its tangy, fresh taste and low calorie value.

BALSAMIC VINEGAR: Blame the Italian in me, but I think balsamic vinegar is the best! It makes an easy, tasty marinade that’s low in calories and can be whisked into dressings to lend a tart kick.

APPLE CIDER VINEGAR: Made from apples instead of grapes, cider vinegar can be used in place of red wine vinegar or balsamic vinegar in dressings and marinades. It has incredible detoxifying and pH-balancing capabilities. Its sweeter taste is nice in raw salads, such as the Beetroot Superfood Bowl (see here).

SPICES: I always cook with dried spices because they add flavour and nutrients. My favourites are chilli powder, oregano, smoked paprika, ground cumin, garlic powder, and crushed dried chillies.

SEA SALT AND PEPPERCORNS: These standard pantry items have a greater punch when freshly ground. If you want to make one great change to your kitchen pantry (and if you’re not doing this already), it would be to throw away your salt and pepper shakers and replace them with grinders. Sea salt and peppercorns are less processed than the standard ones and are more flavourful. You’ll wonder how you cooked without them!

JARS OF PASTA SAUCES: My grandparents might be horrified, but I always have jars of my favourite tomato-basil pasta sauce in my pantry for last-minute meals. Just be sure the ingredient list has whole tomatoes (and no sugar, no dairy, and preferably no added salt).

TINNED CHOPPED TOMATOES: When it’s not summertime, tasty fresh tomatoes are hard to come by, so tinned chopped tomatoes tend to be preferable. Look for a no-salt-added variety.

OLIVE OIL COOKING SPRAY: Cooking spray is essential for coating baking sheets and it also works well for lightly sautéing vegetable noodles.

How to Use This Book

As you’ve realized, vegetable pasta is not only nutritious and filling but it’s also easy to make. Spiralizing is for all ages, diet lifestyles, and cooking-skill levels. Even a university student in a hall of residence can make a big bowl of pasta using a spiralizer and the microwave!

I – a woman with an appetite for good food and a mind for healthy living – wrote all the recipes in this cookery book. They are easy to make and include ingredients that you can find in your local supermarket. Nothing is intended to be daunting or complicated. The inspiration for most of my recipes came from classic Italian pasta dishes that my grandparents cooked or food I tasted when dining out.

In an effort to present dishes that are truly healthy, you will not find the following ingredients in any of my recipes:

Butter

Dairy milk

Cream

Sugar

Mayonnaise

Cream cheese

White breads

Can you make your fettuccini with whipping cream and your tomato cream sauce with butter? Of course, and it will be delicious. This cookbook is not just an alternative to wheat pasta; it is also a clean-eating cookbook with healthy sauces, lean meats, and moderate amounts of fats and carbohydrates. With this cookbook, you will be Inspiralizing whole meals, not just ‘cooking’ them! Experiment with these recipes; if you prefer the indulgent stuff, go ahead. Remember that part of healthy eating is moderation.

While I refrain from using most dairy products in my recipes, I do include some. Healthy living is all about what works for your own personal style. Cheese is an integral part of my family’s culture and it’s my biggest passion in cooking. I had to draw the line somewhere along my healthy journey, and that meant using cheese but only in moderation.

Recipe Features

Each recipe includes symbol indicators to give you a quick overview of its difficulty rating and nutritional information. First, the number of spirals is a measure of how difficult the recipe is to make:

ONE SPIRAL: Very easy, not much cooking required, basic spiralizing

TWO SPIRALS: Medium difficulty, more cooking required

THREE SPIRALS: Most difficult, many steps required, more handling of the spiralized vegetables

However, don’t let a three-spiral recipe intimidate you; it mostly just means that the recipe will take you a bit more time on account of the extra steps involved.

The spiralized ingredient in each recipe list follows this format:

1 medium courgette, spiralized with BLADE A

The vegetable should be spiralized prior to beginning the recipe, along with doing any other ingredient preparations, such as chopping and dicing. The ingredients are listed in the order in which they are used in the recipe. Whichever blade is specified is the one you should use to spiralize the vegetable. (See here for a reminder of which blade does what.)

You’ll also see some recipes classified as gluten-free, paleo, vegan, or vegetarian.

VEGAN: Does not contain any animal products

VEGETARIAN: Meat, poultry, and fowl-free, but may contain dairy and/or eggs

GLUTEN-FREE: Does not contain any gluten

PALEO: Excludes dairy, grain products, and any processed food

And finally, all recipes include the following nutritional information: calories, fat, carbohydrates, salt, protein, and sugar for the stated portion size.

Now, are you excited to eat? Grab your spiralizer and join me as we revolutionize the way we regard vegetables. We’re going to have fun, whittle down our waistlines, and tantalize and surprise our taste buds. This book was written with passion, love, and commitment to living a lifestyle that satisfies the tummy and supports a healthy heart and mind. What would I call that lifestyle? Inspiralized.

BREAKFASTS

Chorizo and Avocado Courgette Frittata with Manchego-Pea Shoot Salad

Pesto Sun-Dried Tomato Egg Muffins

Blueberry Sweet Potato Waffles

Ham and Swede Breakfast in a Frying Pan

Cinnamon-Walnut Protein Muffins

Huevos Rancheros

‘Bagel’ Breakfast Buns

Savoy Cabbage Breakfast Burrito

Kohlrabi and Sausage Breakfast Sauté with Spicy Salsa Verde

Chorizo and Avocado Courgette Frittata with Manchego-Pea Shoot Salad

MAKES

4 servings

TIME TO PREPARE

20 minutes

TIME TO COOK

25 minutes

NUTRITIONAL INFORMATION

SERVING SIZE: ¼ frittata + ¼ recipe salad

Calories: 451

Fat: 32g

Carbohydrates: 24g

Salt: 1g

Protein: 48g

Sugar: 11g

ALSO WORKS WITH

Kohlrabi • Potatoes • Parsnips • Beetroot

If you’ve never put leftover pasta into a frittata, now’s your time to try it – but with courgette noodles. These noodles add texture, heartiness, and nutrients. The mild cheese and dainty yet tangy pea shoots are perfect accompaniments for this spicy and rich frittata. I like to make the frittata as ‘breakfast for dinner’, but it will certainly wow any guests for brunch, with the spirals of courgette peeking through the baked eggs.

For the frittata

Cooking spray

2 spicy chorizo sausages, casings removed, meat crumbled

1 avocado, cubed

1 large garlic clove, very finely chopped

2 medium courgettes, spiralized with BLADE C

3 medium eggs plus 9 egg whites, lightly beaten

Salt and pepper

For the salad

2 tablespoons lemon juice

3 tablespoons olive oil

2 tablespoons sherry vinegar

2 teaspoons honey

Salt and pepper

300g diced pea shoots

30g diced manchego cheese

1 Make the frittata. Preheat the oven to 190°C/375°F. Coat a large ovenproof frying pan with cooking spray and place over a medium heat. When water flicked onto the pan sizzles, add the chorizo, avocado, and garlic and cook for 5 minutes or until the chorizo crumbles begin to brown. Add the courgette noodles and toss to combine. Spread the ingredients in an even layer.

2 Pour the eggs over the noodles and season to taste with salt and pepper. Cook for 2 minutes or until the eggs are set on the bottom, then transfer the frying pan to the oven and bake for about 15 minutes or until the eggs have completely set and begin to brown on the edges.

3 Make the salad. Whisk together the lemon juice, olive oil, sherry, honey, and salt and pepper in a small bowl. Toss with the pea shoots and manchego.

4 Slice the frittata into 4 or 8 pieces. Serve with the pea shoot salad.

If you can’t find pea shoots for the salad, use watercress instead.

Chorizo and Avocado Courgette Frittata with Manchego-Pea Shoot Salad

Pesto Sun-Dried Tomato Egg Muffins

MAKES

6 muffins

TIME TO PREPARE

15 minutes

TIME TO COOK

25 minutes

NUTRITIONAL INFORMATION

SERVING SIZE: 1 muffin + 1 heaped tablespoon pesto

Calories: 303

Fat: 24g

Carbohydrates: 13g

Salt: 0.2g

Protein: 11g

Sugar: 1g

ALSO WORKS WELL WITH

Courgettes

Usually when I make the trip to my parents’ home in New Jersey for a birthday or similar celebration, my mother serves brunch. From the crockery to the table spread, she always makes these occasions special. She once prepared the most adorable egg muffins, which inspired this recipe. They take the presentation up a notch – the potato noodles are visible from the outside, which is a conversation starter. They are also a complete meal, with your protein, starch, and vegetables all in one!

For the pesto

100g fresh basil leaves

30g pine nuts

60ml olive oil

Salt and pepper

1 large garlic clove, finely chopped

For the muffins

1 tablespoon olive oil

1 large Maris Piper potato, peeled, spiralized withBLADE C

1 teaspoon garlic powder

Salt and pepper

175g fresh baby spinach

Olive oil or cooking spray

7 medium eggs, lightly beaten

20g sun-dried tomatoes, finely chopped

1 Preheat the oven to 190°C/375°F.

2 Make the pesto. Combine the ingredients in a food processor and purée to a thick paste, periodically scraping down the sides. Transfer to a container and keep covered so the pesto does not brown.

3 Make the muffins. Heat the olive oil in a large non-stick frying pan over a medium heat. When the oil is shimmering, add the potato noodles and season with the garlic powder, salt, and pepper. Cover and cook for 6–8 minutes, tossing occasionally, until the noodles wilt and begin to brown. When the noodles are cooked through, remove from the frying pan and set aside. Using the same frying pan, again over a medium heat, add the spinach and cook until wilted, a minute or two.

4 Coat a 6-hole non-stick muffin tin with olive oil or cooking spray. To each hole, add 1.5cm of beaten egg. Then add about 2.5cm of the potato noodles. Top each with a few leaves of wilted spinach and 1 tablespoon of the sun-dried tomato. Slowly pour the remaining egg on top until the cups are full. Generously sprinkle the tops with more pepper.

5 Bake for 15 minutes or until the eggs are set. Remove from the oven, allow to cool in the muffin tin for 1 minute, then carefully remove the muffins and serve, each drizzled with a bit of pesto.

For a quicker-to-make and lighter muffin, use courgette noodles instead of potato. The courgette doesn’t need to be seasoned or cooked beforehand; it simply adds a nice crunch to the muffin.

 

New York Times Bestseller

The definitive cookbook for using a spiralizer: the kitchen gadget that turns vegetables and fruits into imaginative, low-carb dishes.
 
On her wildly popular blog, Inspiralized, Ali Maffucci is revolutionizing healthy eating. Whether you’re low-carb, gluten-free, Paleo, or raw, you don’t have to give up the foods you love. Inspiralized shows you how to transform more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite indulgent originals. Zucchini turns into pesto spaghetti; jicama becomes shoestring fries; sweet potatoes lay the foundation for fried rice; plantains transform into “tortillas” for huevos rancheros.

Ali’s recipes for breakfast, snacks, appetizers, sandwiches, soups, salads, casseroles, rices, pastas, and even desserts are easy to follow, hard to mess up, healthful, and completely fresh and flavorful. Best of all, she tells you how to customize them for whatever vegetables you have on hand and whatever your personal goal may be—losing weight, following a healthier lifestyle, or simply making easy meals at home.

Here, too, are tons of technical tips and tricks; nutritional information for each dish and every vegetable you can possibly spiralize; and advice for spiralizing whether you’re feeding just yourself, your family, or even a crowd. So bring on a hearty appetite and a sense of adventure—you’re ready to make the most of this secret weapon for healthy cooking.

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