One of our favorite diet hacks for metabolic health is substituting veggies for pasta.
Choosing spiralized zucchini over noodles (or thinly-sliced squash over lasagna) is a delicious way to cut down on carbs while adding glucose-balancing fiber to our diet.
Here’s a sumptuous veggie-based pasta dish, adapted from an inspired taste recipe.
Ingredients:
- 2 lbs of zucchini noodles (made at home or store-bought)
- 3 tablespoons extra virgin olive oil
- 1 tablespoon minced garlic
- 1/4 to 1/2 teaspoon crushed red pepper flakes – or none at all, if your tongue protests
- 2 medium tomatoes, chopped, see note (about 12 ounces)
- 1/2 cup shredded parmesan cheese, plus another 1/2 cup for serving
- 1 cup basil leaves, torn into pieces
- 2 teaspoons tapioca starch
- 2 teaspoons cold water
- Salt, to taste
Prepare noodles
- Cut noodles so they’re about spaghetti length. (If you don’t know how to make zucchini noodles, YouTube it.)
- Add olive oil, garlic, and red pepper flakes to a large and deep skillet. Turn to medium heat. When the oil begins to bubble around garlic, add zucchini noodles. Toss noodles and cook until al dente — 5-7 minutes. They should be wilted but still have a crunch. (*Noodles will become gross and mushy if you cook for any longer. As they cook, keep tossing so that all the noodles cook properly.)
- Stir in the tomatoes, basil, and parmesan cheese. Cook for one minute. Transfer noodles, tomatoes, and basil to a serving dish. (Leave the leftover liquid in the skillet.)
To finish
- Bring the leftover liquid to a simmer in a skillet.
- Combine tapioca starch and cold water in a small bowl then whisk into the simmering liquid. Cook, while whisking until the liquid thickens to a sauce; about 1 minute.
- Taste the sauce and season with salt. Pour the sauce over the zucchini, tomatoes, and basil. Finish with more parmesan cheese on top and serve immediately.
Now enjoy this low-carb, high-taste dish! And if you wear a CGM, compare how much less of a blood sugar spike you’ll have compared to traditional pasta dishes.
References:
- https://www.inspiredtaste.net/29992/garlic-zucchini-pasta-recipe/
