Zucchini Noodles with Avocado Sauce

Zucchini takes the place of pasta in this light and healthy dish! The flavors of the creamy avocado on the cold, crisp, zucchini "noodles" are the perfect combination to help you feel satisfied without weighing you down. I made this dish for about two months straight during my dietetic internship. It was easy and quick to prepare, and kept me going all day at the hospital. Plus it is delicious!

I used to use a vegetable peeler to make my zucchini "noodles" and they looked more like pappardelle (a thick ribbon-like pasta). I got a Paderno Spiralizer for Christmas so I've been using that instead- I love it! No worries if you don't have one. A vegetable peeler will do the job.

There are two ways I make my avocado sauce. The first uses nutritional yeast. Nutritional yeast is a deactivated yeast that is yellow in color. It adds a cheesy, nutty flavor to the sauce, and is a great source of vitamin B12.You can find nutritional yeast in the natural section of your grocery store, or buy it in bulk at Whole Foods. I also order mine from Vitacost. The second version is more basic with a more pronounced avocado flavor.

This tastes best after it has sat in the fridge a few hours, but it's still delicious when I eat it right away. 

After using my spiralizer:

         

Served this dish with Beyond Meat Chicken Strips and roasted paprika butternut squash:

Zucchini Noodles with Cheesy Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1 tablespoon nutritional yeast
1 1/2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, nutritional yeast and water in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Zucchini Noodles with Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1/4 cup Greek yogurt
1-2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, Greek yogurt, water, salt, pepper, and garlic powder in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Spicy Seitan, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Spicy, creamy, satisfying AND clean- I was not expecting this dish to turn out so delicious!! It was just a combination of some food I had to use up in the fridge. These situations always tend to lead to something really tasty. Before I share this recipe, I want to talk a little about the ingredients used in this dish. Seitan is a vegetarian protein from wheat gluten. It has a nice meaty texture and savory flavor once it's cooked. I buy mine at Whole Foods. You can probably use ground beef, chicken, or turkey in place of the seitan for this recipe. Shirataki noodles are made from tofu, and are a great low calorie and low carbohydrate alternative to regular pasta. I know it sounds weird, but I'm really a fan! The texture is great and they come in several varieties including macaroni, spaghetti, fettuccine, and angel hair! A huge plate of pasta for 20 calories?? I'm in! I also buy these at Whole Foods, but they are also usually available in the natural food section of your grocery store.

Shirataki noodles are gluten-free, dairy-free, cholesterol-free, vegan and kosher certified. Many people complain of a "fishy" smell when they open the package- do not let this scare you. The noodles must be rinsed and drained completely. After that, place them on paper towels and pat dry. Then, microwave the noodles for 30 seconds.

I had roasted eggplant on hand, so that's how it got thrown into this dish. Simply preheat your oven to 450, diced one small eggplant into 1/2" cubes, coat evenly with an olive oil mister, and roast until soft (about 30 minutes). Make sure you give them a stir every 10 minutes.

OK, so now that you the basic prep, I can share my recipe : )

Spicy Setian, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Ingredients:

2 garlic cloves, minced
1 pacakage WestSoy Ground Seitan
1/2- 1 teaspoon each of cumin, paprika, chili powder, and garlic powder
1 small eggplant, diced into 1/2 " cubes and roasted
1 package Tofu Shirataki Fettuccine Noodles
1/4 cup canned pumpkin
1 tablespoon tomato paste
1/2 tablespoon Bragg's Liquid Aminos (or soy sauce)

1 t Apple Cider Vinegar
Splash of vegetable broth
1 tablespoon Nutritional Yeast

Directions:

1. Mix together the pumpkin, tomato paste, cider vinegar, broth, and Bragg's. Set aside.
2. Heat a non-stick pan coated with cooking spray over medium heat. Cook the garlic until it begins to soften. In the meantime, drain your package of ground seitan.
3. Add the seitan to the pan, then add your spices. Cook until the seitan starts to brown.
4. Add the eggplant and Shirataki noodles.
5. Add the sauce to the pan. If needed, thin it out a little more with some broth. Sprinkle the nutritional yeast into the pan. Toss gently until everything is combined.
6. Serve! I garnished mine with parsley because I had some and thought it would look pretty : ).

I split this up into two mini-meals. I ate mine cold, as per usual, but I'm sure it's great hot as well!

Nutrition Facts for one serving (out of the two it makes): 197 calories, 3.4 g Fat, 17.2 g CHO, 9 g Fiber, 28 g Protein