Because I have hypothyroidism and NCGS (Non-Celiac Gluten Sensitivity), I don’t eat wheat or other gluten-containing grains. It’s not a hardship though! I find zoodles more satisfying than traditional wheat pasta. They’re a guilt-free way of “carb-loading” (1-1/2 cups raw zucchini has just 5 grams carbs), especially in warmer weather when the body naturally craves lighter, easy-to-digest, high-water foods.

Any way that you can eat more zucchini—or get your kids to eat more of it— is a win-win for your health.  Zucchini is loaded with antioxidants and vitamin C; high in energizing B vitamins; and high in potassium, a heart-healthy mineral and electrolyte that is easily depleted during vigorous exercise in hot weather. Zucchini is also an excellent anti-inflammatory food that can help with digestive issues, from IBS to leaky gut.  One study also found that the polyphenols in zucchini peel may have beneficial effects on thyroid and adrenal function. Last, but not least, zucchini is a belly-flattening food that helps promote weight loss: it’s high in water (so, filling), low in calories and low in starch carbohydrates.  Unfortunately, zucchini and yellow squash are genetically modified.  Since current U.S. policy does not require labeling for GMO-containing foods, be mindful of buying organic, non-GMO zucchini or yellow crookneck squash.

Amazing health benefits aside, I eat zoodles because they’re simply delicious… They’re also incredibly versatile. You can eat them raw or cooked (I prefer my zoodles lightly cooked, to a toothsome al dente). During the summer, I love pairing zoodles with a fresh homemade basil pesto or an arugula pesto (see recipes below).  When it’s cooler, I prefer topping with a more substantial spiced ground lamb ragu or a grass-fed ground beef and vegetable sauce.  You can also toss zoodles with a raw cashew “cheese” sauce.

To make zoodles, you will need to invest in one inexpensive tool, a spiralizer (see photo). On one side, you insert your choice of blade for desired thickness of your zoodles.  To create the zoodles, you “stake” the zucchini into a metal holder on one end, then, secure the zucchini with a multi-pronged clamp on the other end.  As you turn the hand-crank, ribbons of noodle will cascade down on the other side.  Making zoodles with a spiralizer is fun—and a great way to get kids involved in the kitchen (and eating more vegetables!).
 

Zoodles with Arugula Pesto or Basil Pesto
Serves 4

For the Zoodles:
3 pounds of organic zucchini and/or yellow squash, well washed, ends trimmed
2 tablespoons unrefined or virgin coconut oil
1/4 cup water, if needed

Spiralize the zucchini and / or yellow squash.  Place in a large bowl to hold.
Eat zoodles raw, if you wish.

To cook zoodles: In a Dutch oven, or a large, heavy-bottomed pot with a lid (preferably stainless steel or ceramic cast-iron; not non-stick), heat coconut oil over medium-high flame.  Flick a drop of water into the pot.  When it sizzles (the coconut oil should not be smoking), add the zoodles.

Stir well, making sure all the zoodles are well-coated with the coconut oil, about 1-2 minutes.  If zoodles start sticking to the pot, add a little water.  Reduce heat to low, cover, and let cook for 1-2 minutes, or until al dente.  Do not overcook!  Remove from heat immediately (and remove lid).  Serve with arugula pesto, basil pesto or tomato-meat sauce.
 

Arugula Pesto

6 cups organic baby arugula
1 large garlic clove (or 2 medium)
Juice of 1 lemon
1 teaspoon Celtic sea salt
1/4 cup quality extra-virgin olive oil

To make pesto:  Place all the ingredients in a food processor.  Pulse until smooth and creamy.  Season to taste (you may want to add a little more garlic or Celtic sea salt).
 

Basil pesto

9 cups basil leaves
1/4 cup organic lemon juice
1 teaspoon Celtic sea salt
4 to 6 cloves garlic
*Start with 4 cloves of garlic and taste as you go.
3/4 cup extra virgin olive oil

To make pesto:  Place all the ingredients in a food processor.  Pulse until smooth and creamy.  Season to taste; you may want to add a little more garlic or Celtic sea salt.

It starts with the quality of the green beans. When sifting through loose beans, you want to look for firm, brightly colored green beans that are smooth to the touch, without spots or bruises. Some green beans may actually contain a “string”, a fibrous strand, running down the center of the pod: be sure to remove this before cooking. The only time I ended up with a true “string” bean was when I bought a package of organic green beans from the health food store.

One cup of cooked green beans is a nice source of Vitamin K1 (for healthy blood clotting), Vitamin C, Vitamin A, B vitamins, including folate, and fiber. You’ll also get a serving of antioxidants—lutein, zeaxanthin and beta-carotene—that help protect eye health. My sister Cynthia goes wild for this green bean dish—she really loves it! But it has always been a hit with anyone who has ever had it.

Packaged store-bought green beans are typically accessible all year long. I tend to make this more during the summer and fall months when I can get fresh beans. And if waxed yellow beans are available, I like to throw them into the mix. It’s a fast and easy weeknight vegetable dish as well. Little ones can help by snapping off the ends of the beans. Wash the beans well, throw into a steamer for about 15 minutes, or until tender. You can prepare the vinaigrette while they’re steaming.

For a head start, make the beans in advance, say: you can serve at room temperature (my preference) or, it it’s been in the refrigerator, rewarm gently in the oven. They’re also a yummy complement to a broccoli and shishito pepper frittata!

Herbed Green Beans with a Lemon-Garlic Vinaigrette
Serves 4 to 6

1/4 cup fresh lemon juice, pulp strained
1/4 cup quality, extra-virgin olive oil
1 teaspoon Dijon mustard
2 tablespoons minced garlic
2-3 tablespoons chopped fresh herbs: tarragon, sage, parsley, thyme, basil or cilantro
1/2 teaspoon Celtic sea salt
1/4 teaspoon freshly ground black pepper
1-1/2 pounds green beans, trimmed and rinsed well (OR a combination of 3/4 pound green beans and 3/4 pound yellow waxed beans)

Steam beans.

I add enough water for steaming in my Dutch oven, bringing it to a boil. Place a collapsible steamer in the Dutch oven. Add the green beans. Cover. Lower heat to medium and steam until the beans are just tender, about 15 to 17 minutes. Check: it may take more or less time, depending on your stove. (Another option: If you have a wok… Place a round wire rack in the wok; add water, bringing it to a boil. Set a Pyrex glass pie plate with the beans on the rack to steam over medium heat. Steam the beans until just tender, about 15 to 17 minutes.)

While the beans are steaming….

In a medium bowl, whisk together the lemon juice, olive oil, mustard, fresh chopped herbs, garlic, Celtic sea salt and pepper. Set aside. Once the beans have finished cooking, place in a large bowl. Pour the vinaigrette over the beans while still warm and toss to thoroughly coat. Serve at room temperature.