Did you know you can turn a zucchini or carrot into a noodle or ribbon? The beautiful shapes created by spiralizing your vegetables and fruit adds appeal and variety to your dish. Spiralizing is great for salads, stir fries, coleslaw and so much more.   

At first I was skeptical of spiralizing, because I did not believe that changing the shape of my vegetables and fruit could really make them more appetizing. It turns out I was wrong, and spiralizing not only gives your dishes an interesting presentation, but changes how you eat them.  Certain vegetables are typically eaten cooked, like zucchini, but spiralizing slices them so thin that they can be enjoyed raw as well. 

This zucchini salad is a great example of a vegetable that can be enjoyed raw, thanks to spiralizing. I tried it as both a cold salad and a hot vegetable side dish, and both tasted and looked great. I was surprised to find that I actually liked the raw version more!

Top three reasons to spiralize:

  1. Present vegetables and fruit in a fun and appealing way- making classic ingredients exciting again.
  2. Helps you eat more vegetables and fruit with no impact on their nutritional value.
  3. Ensure that the vegetables and fruit grown in your garden do not go to waste.

Tips:

  • Make sure you cut the ribbons or noodles. I like to spiralize the whole vegetable and then snip pieces with scissors to make more manageable bites. You can also cut along one side of the vegetable and stop at the centre, and then the spiralizer will do the rest of the work. If you don’t, you will have one long string of vegetable or fruit and this makes it hard to share your salad with family and/or friends.   
  • If you use a spiralizer to make oven fries, use the widest noodle shape so that they do not burn.
  • If you want to make this as a hot vegetable side dish, sauté the corn, zucchini, and onion in a pan with 1 tsp olive oil for 3-5 minutes. Turn off the heat, add the feta and dress with the vinaigrette.
  • Try different shapes with your spiralizer! This recipe works well with both ribbon and noodle shapes.
  • Thaw the corn before you add it to the salad to ensure that it does not make it mushy.

Need some inspiration on what vegetables and fruit to spiralize? Visit Inspiralized

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Spiralized Zucchini Salad
Prep Time
10 minutes
Cook Time
5 minutes, for hot side dish
Yields
6 servings

Ingredients

Salad

1 1/2 cup (375 ml) frozen corn, thawed
2 large zucchini, spiralized
1/2 cup (125 ml) red onion, thinly chopped
1/2 cup (125 ml) Canadian cow's milk feta cheese

Vinnaigrette

1/2 tbsp (7 ml) apple cider vinegar
juice and zest of 1 lime
1/2 tsp (2 ml) chili powder
1/4 tsp (1 ml) pepper
1 tsp (5 ml) garlic powder
1 tsp (5 ml) honey
1 tbsp (15 ml) olive oil

Directions

  1. In a large serving bowl, combine corn, zucchini, red onion, and feta cheese.
  2. Prepare the dressing by combing vinegar, lime juice and zest, chili powder, pepper, garlic powder, and honey in a sealable jar. Add olive oil as the last ingredient and shake well.
  3. Pour vinaigrette over salad and toss to coat. Enjoy.
  4. Store any leftover salad in an air-tight container for two days.

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Read more by: Dietetic Intern
Written by a Dietetic intern. Dietetic interns spend six weeks with the Registered Dietitians from Dairy Farmers of Canada Alberta as part of their training to become Registered Dietitians.