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Lentine Alexis
byLentine Alexis
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面食爱好者试图减少面食和更多的蔬菜,欢喜!从字面上看,您可以做的事情veggie noodles!

Veggie “noodles” are veggies — beets, sweet potatoes, butternut squash, zucchini, kohlrabi and more — that have been cut into pasta-like shapes. Typically this happens with a spiralizer that slices the veg into curly, twisty shapes, but you can also slice these veggies with a knife.


Wheat- or grain-based pasta noodles are a major source of carbohydrates and are high on the glycemic index. Since many of us aim to eat lower-glycemic, lower-carbohydrate foods, subbing vegetable noodles is a good alternative. Besides, for all of us, eating more veggies is never a bad thing. Veggie noodles are also gluten- and grain-free for those with dietary intolerances.


真正称素食螺旋为“面条”(或Zoodle或杜鹃)您将要选择带有淀粉的蔬菜。这是针对面条的最佳蔬菜,它们的面条名称和血糖负荷的快速清单哈佛健康. (Compare to whole-grains noodles with a glycemic index of 14.)


制作素食面条的最受欢迎的方法是使用螺旋式化合物。有几种不同的价格点有几种不同的型号 - 从手持式选项到螺旋式螺旋桨和昂贵的台面选项的所有内容。也就是说,如果您还没有准备好进行螺旋式烟雾,也可以使用曼陀龙,刀或蔬菜切片机制成细长的条带。最后,大多数储存良好的杂货店都带有预包装的杜鹃,Zoodles,Boodles等。只需让自己进入农产品部分,然后窥视即可。



First, make sure you pat wetter noodles dry before cooking them — zucchini (which is 90% water) and squash are great examples. You’ll want to remove most of this water before cooking, so you don’t simply steam the noodles. All veggie noodles can be boiled, but the cooking time depends on the vegetable. Softer veggies such as zucchini only take 1–2 minutes, whereas sweet potatoes might take 4–5 minutes. For some “noodles,” you may not even choose to cook your veggies — carrots, as an example. Raw vegetables have a lovely texture and exceptional nutrition.



You could also choose a simple sauce like the one below — honey, lime juice and lots of crunchy seeds make a super raw noodle salad.



  • 1/4杯(60毫升)橄榄油
  • 2个葱或4个大葱,切成薄片和分裂
  • 1 teaspoon aleppo pepper or crushed red pepper
  • Sea salt and pepper, to taste
  • 1/4杯(33G)生,未盐的葵花籽
  • 2 tablespoons each black and white sesame seeds
  • 2汤匙生大麻种子
  • 1 teaspoon coriander seeds, crushed with a mortar and pestle
  • 1 teaspoon cumin seeds, crushed with a mortar and pestle
  • 1/4 cup (60 ml) fresh lime juice
  • 1 1/2 teaspoons honey
  • 1个大西葫芦(约3/4磅(340克)),使用中刀片螺旋化
  • 1 medium kohlrabi (about 3/4 pounds (340g)), spiralized using a medium blade
  • 1杯(20克)新鲜草药(薄荷,细香葱,Shiso),切碎
  • 1/4杯香菜叶有嫩茎


Heat 2 tablespoons oil in a small saucepan over medium heat. Cook half of the onions or scallions and the aleppo pepper, stirring occasionally, until golden brown and crisp, 4–5 minutes. With a slotted spoon, transfer chiles and scallions to paper towels; season with salt and pepper, to taste.

Add sunflower, sesame, hemp, coriander and cumin seeds to saucepan and cook over medium heat, stirring, until seeds are lightly golden and spices are fragrant, about 1 minute. Transfer to a large bowl and whisk in lime juice, honey and remaining olive oil; season with salt and pepper, to taste. Add zucchini, kohlrabi, cilantro and remaining scallions. Toss to coat, season with salt, and top with fried chiles and scallions and any remaining fresh herbs. Serve immediately.

Serves: 4 | Serving Size: 1 1/2 cups

营养(Per Serving):卡路里:266;总脂肪:19克;饱和脂肪:2G;胆固醇:0mg;钠:235mg;碳水化合物:20克;糖:11克;蛋白质:7G


Lentine Alexis
Lentine Alexis
Lentine is a curious, classically trained chef and former pro athlete. She uses her bicycle, raw life and travel experiences and organic ingredients to inspire athletes and everyone to explore, connect and expand their human experiences through food. She previously worked as a Chef/Recipe Developer/Content Creator and Culinary Director at Skratch Labs – a sports nutrition company dedicated to making real food alternatives to modern “energy foods.” Today, she writes, cooks, speaks and shares ideas for nourishing sport and life with whole, simple, delicious foods.



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