Bone Healthy Zucchini Pesto Noodles

Nutrition / Recipes / October 25, 2016

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Bone-healthy Zucchini Pesto Noodles
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Did you know that zucchinis are fruits? Well botanically speaking that is! Just thought I’d start off this recipe with a little fun fact for you. 🙂

I’ve always loved cooked zucchini. In my mom’s ratatouille (french Mediterranean-style vegetable stew) or grilled on the barbecue. But I had never thought of having it raw until a few years ago when my roommate in Montreal bought a spiralizer and made raw zucchini noodles.

Since then, I quickly bought my own and have made all kinds of spiralized vegetable salads and dishes.

My favorite has to be the classic, pesto zucchini noodles. I used to use only store-bought pesto sauce out of convenience until one summer in France, my aunt made pesto in her food processor in less than 5 minutes!

I didn’t even know how simple it was to make, but most importantly how much better it tasted! But don’t get me wrong, any pesto is delicious and I still keep a jar around for the times when I run out and I am too lazy to make it from scratch (we all get those days no?)

Alright without any further ado, here’s the recipe:

Ingredients for Zucchini Pesto Noodle Recipe

Zucchini Pesto Noodles

These are just the perfect answer to those carb cravings we all get when winter is coming. But this is packed with nutrients and a lot less carbohydrates but most importantly: no processed ingredients or wheat gluten.

Course Main Course
Prep Time 20 minutes
Servings 4 people
Calories 402 kcal

Instructions

For the Pesto

  1. Add the washed and dried basil and spinach to the food processor with the pine nuts, parmesan, and garlic. 
  2. Pulse and scrape down side until finely chopped.
  3. With the food processor running, add the olive oil in a thin stream. This will help emulsify (blend) the pesto.  
  4. Add salt and pepper and pulse to incorporate.

Use for your zucchini noodles or any type of pasta or transfer to container to store in the fridge.

For the Noodles

  1. Wash and dry zucchini.
  2. Cut off ends and spiralize!

Recipe Notes

You can have the zucchini noodles raw with your homemade pesto sauce and some sliced cherry tomatoes for a wonderful salad. Or you can sauté the zucchini noodles with the pesto sauce for a warm noodle dinner!

For a vegan alternative, omit the parmesan or use ground almond and nutritional yeast instead!

Ingredients

Equipments:

  • food processor
  • Spiralizer or julienne peeler

The Pesto Sauce - makes 1/2 cups fresh pesto

  • 1 1/2 cups fresh basil leaves organic, packed (50g)
  • 1 cup baby spinach organic, packed
  • 1/2 cup parmesan freshly grated
  • 1/3 cup pine nuts
  • 2-3 garlic cloves minced
  • 1/2 cup olive oil extra virgin, organic
  • Salt and Pepper to taste

The Zucchini Noodles

  • 4 medium zucchini
Nutrition Facts
Zucchini Pesto Noodles
Amount Per Serving
Calories 402 Calories from Fat 342
% Daily Value*
Total Fat 38g 58%
Saturated Fat 6g 30%
Cholesterol 8mg 3%
Sodium 223mg 9%
Potassium 658mg 19%
Total Carbohydrates 8g 3%
Dietary Fiber 2g 8%
Sugars 5g
Protein 8g 16%
Vitamin A 33.4%
Vitamin C 47.6%
Calcium 20.5%
Iron 11.6%
* Percent Daily Values are based on a 2000 calorie diet.

Ingredients for Zucchini Pesto Noodle Recipe

Zucchinis are low in saturated fat and sodium and very low in cholesterol. They are a good source of Vitamin A, Thiamin, Niacin, Phosphorus and Copper. Did you know that they are actually a good source of protein too? Awesome right!? And they are a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium, and Manganese.

Interestingly, they are also a source of omega 3 fatty acids! One medium sized zucchini has 92.1 mg of Omega-3 fatty acids and 54.9 mg of omega 6 fatty acids!

That’s a bone-healthy fruit right there!

I hope you enjoy this super simple recipe and get very creative with all the different sorts of noodle/sauce variations! Are you a tomato sauce person or a cheesy alfredo? Let me know in the comments below!

Zucchini and Pesto Noodles Recipe

 

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