Spiralized veggies are a vegan, wheat-free way to replace pasta on your plate, saving you unwanted calories and extra carbs while boosting your intake of fiber, vitamins and minerals. Try taking these spiralizable veggies for a spin!
Beets: Their bright red color comes from a compound called betacyanin, which also acts as a potent cancer fighter.
Broccoli Stalks: One medium stalk supplies more than 100% of the Daily Value for vitamin C and a wealth of phytochemicals.
Butternut Squash: This winter squash is packed with top nutrition including a wealth of potassium, beta carotene and fiber in under 50 calories per cup spiralized.
Cabbage: One cup of raw cabbage noodles supplies about 25% of the Daily Value for vitamin C and potassium along with powerful cancer-fighting indoles.
Carrots: One 8-inch long carrot (larger diameter carrots work best) has well over 200% of vitamin A needs as beta-carotene. Try rainbow carrots as “carroodles” (purple, red and yellow) for even more colorful nutrition.
Cucumbers: This vegetable is more than 90% water with only 10 calories per cup spiralized. Make sure to keep the skin on as it’s rich in fiber and other healthful compounds that help fight high blood pressure.
Daikon: Sometimes referred to as an Asian radish, this tasty vegetable supplies more than 10% of the Daily Value for calcium and vitamin C along with compounds that are said to aid digestion.
Parsnips: A relative of carrots, parsnip strands make a great addition to soups adding vitamin C and potassium and make a snappy addition to raw salads.
Peppers: With their show-stopping colors, peppers supply a wealth of nutrients. One green, red or yellow pepper has more than 100% of the Daily Value for vitamin C with only 25 calories! Spiralize these beautiful strands to jazz up just about any dish from a stir-fry to an omelet.
Potatoes: Half a medium potato with the skin on has only 60 calories but packs a good kick of fiber, potassium and vitamin C. Try spiralized and lightly sautéed with other veggies.
Radishes: A tangy addition to zoodle salad (zucchini spirals), radishes contain a good dose of vitamin C. And their bright red skin is a sign of anthocyanidins, potent health-boosting antioxidants.
Sweet Potatoes: Each medium-sized sweet potato contains more potassium than a banana and a hefty dose of the cancer fighter beta carotene—more than 200% of vitamin A needs.
Turnips: Excellent spiralized in soups and or sautéed with other veggies, each cup of turnip spirals supplies a dose of fiber, 20% of vitamin C needs and a variety of flavonols, similar to compounds in onions and wine that help fight age-related diseases.
Zucchini: This summer squash supplies about 20% of manganese needs, a trace mineral that works inside body cells to protect them from oxidative damage caused by aging and environmental contaminants. Eat raw or parboiled as a pasta or salad base.
New to spiralizing? Check out the basics in Dr. Liz’s Health Notes: Spiraling Out of Control! For a sweet spin on the spiral trend, check out fun fruits to try in our Sweet Inspiralization Daily Dish blog.