A Summer of Spiralising
By Caryn, The Whole Food Dietitian
Today’s Top Tip Tuesday is all about the spiraliser. This summer holidays, I used my spiraliser a lot, so I wanted to share my top three twirly, nutritious, whole food (and fun to make) dishes with you.
- Courgetti Salad
This salad is super easy to make, with only three ingredients. It literally takes 5 minutes to put together and it doesn’t fail to impress. Spiralise 2-4 courgettes (zucchinis) depending on how many you’re serving, throw in a handful or two of baby tomatoes, and a good dollop of basil pesto. Make sure you buy one that is made with olive oil rather than industrial seed oils – in New Zealand, a good brand is Genoese http://genoese.co.nz/ You could always throw in an optional handful of fresh basil leaves if you like, but otherwise…that’s it.
TIP: To make for easier eating, make sure you break the courgette noodle after about 8 twists of the spiraliser handle otherwise you can literally twirl the entire courgette on your fork in one go (not such a good look in front of the guests).
- Carrot / Beetroot Noodle Salad
This one takes a bit more time, but still impresses. It’s colourful twirls makes it a stunning visual piece as well as being so full of nutrients.
Spiralise two raw beetroots, two raw carrots and a ½ red onion (or more or any of these if you’re catering for a larger group). Again break off spiral twists regularly as mentioned above to make for easy dishing and eating. Add a handful of fresh mint (or parsley), some roasted walnuts and feta cheese (any animal of your choice, cow, goat or sheep).
Dressing: Zest of one orange, juice of one orange, 1/4 to 1/3 cup olive oil, add a dash of balsamic vinegar.
- Potato Hash.
People are always up in arms about potatoes. Yes they hold a lot of carbohydrate but there is no need to exclude them totally as part of whole food eating (unless you have very strict, low carb ketogenic diet goals). The key is to include small amounts when you do have them. This is my favourite way to eat potatoes, and served along with some bacon, eggs and avocado for breakfast makes for a hearty start to the day. Warning: depending on your portions, this could end up being a big meal. If it is, you might not need lunch, and perhaps this might be a good time to experiment with intermittent fasting and go straight through to dinner without food.
Spiralise a few potatoes (number based on how many you’re making it for) and wipe twirls with paper towels to get out the extra moisture. Chop an onion finely and heat with butter in a pan. Add the hash noodles. You can make one large hash brown or many small mounds, just play around to find out what works for you. Add salt and pepper, and some grated or shaved parmesan cheese to help keep the mounds bound together.
Cook for several minutes and flip them over to make sure both sides become brown and crispy. You can also play around with different spices (i.e. Cajun spice / turmeric and black pepper etc…). To make it lower carb, you can always add courgette noodles to the mix.
So there you go, my top three spiraliser recipes. Spiralise away or if you haven’t got one yet, it might be time to head to the shops and get one, it’s a vital piece of equipment in my kitchen cupboard and also makes cooking fun – kids love it too.