Spiralized Greek Salad


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Have you tried zoodles (aka zucchini noodles) yet? Spiralizers have become a kitchen staple to create nutrient rich, low-carb noodles. Don’t get me wrong, I have nothing against carbs (in fact, I love them), however, these alternative noodles are a great way to get in some extra servings of vegetables and fruit into your daily intake. There are a vast number of vegetable and fruit noodle options including zucchini, sweet potato, beet, butternut squash, apple, pepper, and so many more. I have lost count of the recipes available online and in cookbooks for spiralized noodles. In addition to the recipes there are several types of spiralizers on the market including hand held and table top versions. I would LOVE a table top version for the various blades that allow you to create various thickness of noodles. I currently have a hand held version (think hand held pencil sharpener for vegetables). It works well enough and you get a slight workout using this version, however I have noticed that my strands of vegetables are not very consistent, and I have a difficult time creating long strands with the harder vegetables like sweet potato vs a soft vegetable like zucchini.

Here are a few little tips I have learned from spiralizing…

  • Start with the softer vegetables (especially if you are just starting out and have a hand held spiralizer) – they are a lot easier to twist through the spiralizer and create long delicious noodles. You’ll get a great work out if you try to twist a sweet potato through the hand held version though!
  • Depending on your use for the noodles (salad, stir-fry, soup, etc.) the best way to cut the noodles to an appropriate size is by using kitchen scissors, second best way, laying them out on a clean cutting board and using a knife to cut into desired length.
  • Find vegetables that will fit appropriately in/on your spiralizer of choice. Again, mine is hand held so I look for vegetables and fruit that will fit adequately into the spiralizer: large carrots, zucchini, summer squash, etc. If you are using a table top version, I would suggest using a medium sized fruit or vegetable. With both versions, you may also have to re position the vegetable or fruit to ensure you are getting proper noodles.
  • With the hand held versions, watch your fingers when  you get close to the end of the vegetable or fruit you are spiralizing, the blades are sharp. Some come with a cap with spikes that are designed to hold the item in place, but I have been unsuccessful in creating proper noodles while using one.
  • Get creative! Try a variety of vegetables and fruits.
  • Replace traditional pasta by tossing in marinara or pest sauce.
  • Use in place of rice noodles in your favorite Asian dishes such as Pad Thai
  • A new take on pasta salad – great for summer cook-outs
  • Always be sure to thoroughly clean your spiralizer (some may be dishwasher safe – however I prefer to wash mine by hand to ensure a proper cleaning).

I created the recipe below when I could still tolerate dairy, garlic, and onions, and will be working on a dairy free & FODMAP friendly version of this recipe soon. Its light, refreshing, and full of flavor. You can create this as a side dish (serves 4) or as an entree topped with grilled chicken breast or shrimp (serves 2). If you have any food intolerance’s (FODMAPs, etc.), substitute ingredients that are suitable to your dietary needs.

Spiralized Greek Salad

Salad Ingredients

  • 1 small Cucumber
  • 1 small Zucchini
  • 1 large Carrot
  • 1 small Summer Squash
  • 1/2 cup Cherry Tomatoes, quartered
  • 1/2 cup Red Onion, sliced
  • 1/4 cup Olives, Kalamata, halved
  • 2 tablespoons Feta Cheese, crumbled

Dressing Ingredients

  • 1/4 cup Lemon Juice, fresh
  • 1/4 cup Vinegar, white
  • 2 cloves Garlic, grated
  • 1/2 tablespoon Basil, fresh
  • 1/2 tablespoon Mint, fresh
  • 1/2 tablespoon Oregano, fresh
  • 1/4 teaspoon Black Pepper, fresh cracked
  • 3 tablespoons Feta Cheese, crumbled (reserve 1 tablespoon)
  • 3 1/2 tablespoons Olive Oil

Method of Preparation

  1. Wash all vegetables well
  2. One at a time, spiralize each vegetable at time into a bowl
  3. Quarter the tomatoes and set aside
  4. Thinly slice the red onions and set aside
  5. Halve the kalamata olives and set aside
  6. In a food processor or blender add all of the dressing ingredients blend until smooth
  7. Taste dressing for seasoning and adjust accordingly
  8. Add 3/4 of the dressing to the bowl of veggie noodles, and toss to coat
  9. Top the salad with the cherry tomatoes, onions, and olives, toss well
  10. Sprinkle with remaining 1 tablespoon of feta cheese
  11. Serve with remaining dressing on the side

September 17, 2016 at 3:45 pm | Celiac Disease, Chef's Corner, Culinary, Egg Free, Fish Free, Gluten-Free, Peanut Free, Recipe, Shellfish Free, Soy Free, Tree Nut Free, Uncategorized, Vegetarian, Wheat Free | No comment


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