• Amy Lippert, NTP

Simple Garlic Zoodles

Updated: Mar 8

Garlic Zoodles are my favorite "noodle" since they are full of nutrients and have a perfect al dente "bite." In my opinion, homemade always tastes way better than any pre-packaged version, and not to mention, fresh zoodles don't have any preservatives or additives! This dish is fantastic as a veggie side with seared scallops, roasted chicken or steak, or topped with your favorite bolognese sauce for a healthy, nutritious, low carb meal!



Zoodles Recipe

I am always looking for ways to get more veggies and greens into my kids, especially my youngest. He would be content to never eat a veggie again, however, he lives in my house and here, we eat our veggies, lots of them! Tender zoodles with lots of garlic and a little spice? Yep, even twelve year olds love them!


 

Why Zucchini is So Good For You!


A zucchini or courgette, is a gorgeous green vegetable that is part of the squash family with its peak season during the summer months of June through August. As with most produce where I plan on eating the whole thing, skin and all, I try to buy organic. However, if all you have available to you is conventional, then just be sure to wash it well with cool water and a veggie wash.


Zucchini are one of my favorite vegetables to add to recipes because it is so versatile and takes on the flavors of the dish! Not to mention, they are loaded with nutrients and fiber!


Vitamins

  • Beta-Carotene: converted to vitamin A when consumed, which is an essential vitamin that supports eye health, immune health, bone health and reproductive health [1].

  • Vitamin B1 (thiamine): Supports metabolism as well as nervous system function [2].

  • Vitamin B6: Supports metabolism, the immune system, mood, circulation, and more.

  • Vitamin B9 (folate): Essential in metabolic pathways, and in the production of red and white blood cells.

  • Vitamin C: Powerful antioxidant and is essential in several functions such as the absorption of iron, supporting the immune system, and is necessary in tissue repair [3].

  • Vitamin K: Essential in helping support your body's ability to clot and it is converted to vitamin K2 in your gut. K2 is essential in supporting bone and skin health.

Minerals

  • Copper: Essential in the production of red blood cells.

  • Magnesium: The fourth most abundant mineral in the body, it supports healthy nerve functions, healthy blood pressure, and detoxification.

  • Manganese: Essential mineral that plays a role in blood sugar regulation, brain and nerve function and metabolic pathways.

  • Potassium: Key mineral in regulating your heartbeat and plays a role in metabolic pathways.

  • Phosphorus: Essential in bone and teeth formation, the creation of ATP, metabolic pathways, and growth and repair of tissues [4].

Fiber


There are more benefits to adding more zucchini to your diet, they are full of fiber and support a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:

  • Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.

  • Soluble fiber [5]: The soluble fiber in zucchini works to support a healthy microbiome and supports healthy blood sugar regulation.

Antioxidants


Zucchini are filled with beneficial antioxidants, these compounds work in protecting your body by neutralizing free radicals and reducing oxidative stress. The types of antioxidants found in zucchini are carotenoids (beta-carotene, lutein, and zeaxanthin), which support vision and eye health [6].


So grab some good for you zucchini and let's get cooking!

 

Simple Garlic Zoodles Ingredients

Serves 2-3


2-3 small Zucchini

1 Tbsp Ghee or EVOO

1 clove Garlic, finely minced

1/4 tsp Crushed Red Pepper (opt)

1/2 tsp Fine Sea Salt

Pinch of Black Pepper


How to Make Simple Garlic Zoodles


1. Using a spiralizer, julienne peeler, or mandolin with a julienne attachment, carefully prep the zucchini into "noodles," and set aside.


2. Over medium-high heat, add the ghee or EVOO and crushed red pepper to a skillet and heat until nice and hot, but not smoking (about 1-2 minutes).


3. Add the zucchini "noodles", garlic, salt and pepper and toss with tongs until the zoodles have slightly softened but still have a little bite to them, about 1-3 minutes.


4. Remove from heat and serve immediately!


Zucchini Noodles Recipe


FAQs


Q: Why are my zoodles mushy?

A: It sound like you cooked them for too long. You want to cook these quickly on high heat so they don't become too watery and steam through.


Q: Can I add the garlic with the red pepper?

A: You can, just be sure to watch it at high temperatures as it will cook quickly and become bitter if over cooked.


Q: Can I eat these raw?

A: Absolutely! I actually prefer my zoodles raw for many dishes to ensure they don't overcook!


If you like this recipe, check these out!


Simple Bolognese Sauce: A rich, meaty and earthy bolognese sauce that is the perfect topping for fresh zoodles!


Simple Savory Garlic Pasta: A carb lovers dream, garlicky pasta that makes a perfect side dish or topped off with grilled chicken or steak.


Paleo Pho with Bone Broth: Rich seasoned and savory bone broth is the star of this beautiful bowl of Paleo pho full of fresh zucchini noodles and tender slices of beef.


I hope you enjoy this as much as my family does. - Amy

 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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