RECIPE BOOK

TRANSFORM VEGGIES, FRUITS AND MORE

INTO UNIQUE SPIRALIZED RECIPES
© 2016 Spectrum Brands, Inc.

All rights reserved. No portion of this book may be reproduced by any

means whatsoever without written permission from Spectrum Brands,
except for the inclusion of quotations in a media review.

Although every precaution has been taken in the preparation of

this book, the publisher, authors, and Spectrum Brands assume no
responsibility for errors and omissions nor is any liability assumed for any
losses or damages allegedly resulting from the use of the information
contained herein. Neither the publisher, author, nor Spectrum Brands are
engaged in rendering professional advice or services to the individual
reader. The opinions expressed in this book represent the personal view
of the authors and not that of the publisher or Spectrum Brands.

Published in the United States of America

by Spectrum Brands, Inc. Middleton, Wisconsin
www.spectrumbrands.com.au

Part No. T22-5003426

 INTRODUCTION
Time to noodle!

A prawn linguine made from zucchini? Pasta made solely

from carrots? A gluten free crust quiche? These are just a
few of the delicious recipes you’ll find in this book that spin
veggies, potatoes and more into noodles to take the place of
traditional pasta or rice.

Your new Spiralizer will help you to transform ordinary

zucchini, potatoes, apples and more into delicious noodles,
chips or ribbons. Simply choose your blade and veggie or fruit
to spiralize and you’re already halfway to making breakfast,
lunch or dinner with a healthy spin.

4 . . . . . . . . . . . . . . Breakfasts

12. . . . . . . . . . . . . Side Dishes

28 . . . . . . . . . . . Main Courses

3
BREAK
FAST
BREAKFAST

APPLE PIE OVERNIGHT OATS

Prep time: 5 minutes
Servings: 2
Store time: Overnight
Serving Size: 1 mason jar
Total time: 8 hours

• 2 small Fuji apples, spiralized 1. Split the apple noodles

with thick noodle blade between two 500ml glass jars
• 1 cup rolled oats and place in the bottom. Split
• 1⁄2 cup stewed apples the rolled oats between the
two jars and pour on top of the
• 2 tsp. ground cinnamon
apples.
• 1 Tbsp. maple syrup
• 1 cup vanilla almond milk 2. Sprinkle 1 tsp of cinnamon,
1⁄2 Tbsp. maple syrup and
1⁄2 cup milk into each jar.

Tip: You can use regular dairy milk in

place of almond milk
3. Shake each jar to coat the
oats and apples. Place in the
refrigerator overnight and
heat in the microwave the next
morning for 2-3 minutes, or
serve cold.

6
Feel like you're eating dessert for breakfast
with these apple pie overnight oats. Plus, prepping
the night before means more time for sleeping in.

TIP
Make this a gluten free breakfast by subbing in gluten free oats.
 Even if you're not a
fan of beetroots, you
should give this recipe
a try. Almond butter
and chocolate mask
the earthy flavour of
the beetroots, and
make these

a great pre or post

workout snack.

LIGHTENED UP TIP
Use unsweetened shredded coconut to reduce sugar intake.
 BREAKFAST

CHOCOLATE BEETROOT BITES

Prep time: 10 minutes,
plus 1 hr refrigeration Servings: 30
Rolling time: 7 minutes Serving Size: 1 beetroot bite
Total time: 1 hour, 17 minutes

• 2 medium beetroots, spiralized 1. Place the spiralized beetroots

with thin noodle blade in a small microwave safe
• 1 cup rolled oats bowl and microwave for 4-5
• 1 cup almond butter minutes. Drain any excess
liquid.
• 3 pitted dates
• 2 Tbsp. honey 2. Place the beetroots and
• 1 Tbsp. chia seeds remaining ingredients, except
• 2 Tbsp. cocoa powder the coconut, into the bowl
of a food processor. Process
• 1⁄4 cup shredded coconut
until incorporated. Stir in the
coconut.

3. Cover and place in the

Tip: make these beetroot bites gluten refrigerator for at least an hour
free by subbing in gluten free to allow the dough to firm.
oats.
4. Remove from the refrigerator
and roll into 30 medium sized
balls. Roll any remaining
coconut onto the beetroot
bites.

5. Eat as a small morning or

afternoon snack. Store the
remaining balls in an airtight
container and place in the
refrigerator for up to two
weeks.

9
BREAKFAST

SWEET POTATO CRUST QUICHE

Prep time: 10 minutes
Servings: 8
Cook time: 55 minutes
Serving Size: 1 slice
Total time: 65 minutes

• 2 medium sweet potatoes, 1. Preheat oven to 180°C. Spray

spiralized with thick slice blade a pie dish with cooking spray
• Cooking spray and lay one layer of spiralized
• Salt to season sweet potatoes on the bottom.
and around the edges. Cut
• 1 tsp. coconut oil
slices in half to fill in any holes.
• 150g baby spinach
• 6 eggs 2. Sprinkle with salt and spray the
• 1⁄2 cup low fat milk top of the sweet potatoes with
cooking spray.
• 1⁄2 tsp. salt
• 1⁄4 tsp. pepper 3. Bake the sweet potato crust
• 1⁄2 tsp. dried oregano for 20 minutes. Remove and
• 60g herbed goat cheese,
turn the heat up to 190°C.
crumbled
4. Meanwhile, in a nonstick fry
pan, melt the coconut oil over
medium-high heat. Add the
spinach and sauté until wilted,
about 2-3 minutes.

5. In a medium sized bowl, whisk

together the eggs, milk, salt,
pepper and oregano. Add
the wilted spinach, and stir to
combine.

6. Pour the mixture over the crust

and top with the crumbled
goat cheese.

7. Bake for 35 minutes, until eggs

are set. Let stand for 5 minutes
and cut into 8 wedges to serve.

10
Make this sweet gluten free crust quiche for your next brunch, and

you'll wonder why you ever used pastry.

SERVING TIP
Sub unsweetened almond milk for low fat milk for an equally delicious quiche.
SIDE
DISHES
Bold fresh flavours
come together perfectly in this cold noodle salad. Mango,
coriander, crab and avocado blend together in a way you never
expected.

TIP
If mangos aren’t in season, use thawed frozen chopped mangos instead of fresh.
 SIDE DISHES

CUCUMBER NOODLES WITH

MANGO AND CRAB
Prep time: 2 minutes
Servings: 4
Assembly time: 5 minutes
Serving Size: 1 cup
Total time: 7 minutes

• 2 medium cucumbers, spiralized 1. Place a tea towel in a colander

with thick noodle blade and pour the cucumber
• 1 cup fresh mango, chopped noodles in. Squeeze as much
• 1⁄2 cup crab meat, chopped water out of the noodles as
possible.
• 1 medium avocado, diced
• 2 Tbsp. jalapeño slices, diced 2. In a large bowl, toss together
• 1⁄4 cup plain Greek yogurt the cucumber noodles, mango,
• 2 Tbsp. fresh lime juice crab, avocado and jalapeño.
• 1 tsp. hot chili sauce (more 3. In a small bowl, mix together
or less depending on heat
preference) the yogurt, lime juice and hot
chili sauce.
• 1⁄4 cup chopped coriander
• Salt and pepper to taste 4. Pour the dressing over the
noodle mixture and stir
together.

5. Top with coriander, salt and

pepper. Serve cold.

15
SIDE DISHES

APPLE, WATERMELON
AND BLUEBERRY SALAD
Prep time: 2 minutes
Servings: 10
Assembly time: 3 minutes
Serving Size: 1 cup
Total time: 5 minutes

• 2 medium apples, peeled and 1. In a large bowl, toss together

spiralized with wavy noodle the apples, watermelon and
blade
blueberries.
• 4 cups watermelon, chopped
• 1 1⁄2 cups blueberries 2. In a small bowl, mix together
the marmalade, honey, mustard
• 3 Tbsp. orange marmalade
and vinegar.
• 2 tsp. honey
• 2 Tbsp. honey mustard 3. Pour the vinaigrette over the
• 2 Tbsp. and 1 tsp. apple cider apple mix and toss to coat.
vinegar
4. Serve cold.

16
This may look like it was
intended for summer,
but this crisp, sweet salad can be
eaten any time of year.

TIP
Make ahead and store in the fridge to let the flavours marry.
 Crunchy, salty pistachios
balance out the sweetness of the carrots and dried
fruit in this salad. And it’s done in just 10 minutes!

HEALTHY TIP
Use sugar free cherry jam to reduce sugar intake.
 SIDE DISHES

BEETROOT AND CARROT SALAD

Prep time: 5 minutes
Servings: 6
Assembly time: 5 minutes
Serving Size: 1⁄2 cup
Total time: 10 minutes

• 3 medium beetroots, spiralized 1. In a small bowl, mix together

with wavy blade the jam, vinegar and oil.
• 3 medium carrots, spiralized
with wavy blade 2. In a medium bowl, toss
• 1⁄4 cup dried mango, chopped together the remaining
ingredients.
• 1⁄4 cup dried cherries, chopped
• 1⁄4 cup shelled pistachios 3. Pour the dressing over the top
• 2 Tbsp. cherry jam and toss to combine.
• 2 Tbsp. red wine vinegar
4. Serve cold as a colorful side
• 1 Tbsp. olive oil salad with your next dinner.

19
SIDE DISHES

CELERIAC PUREE WITH ROASTED

BEETROOTS AND PICKLED ONIONS

Prep time: 5 minutes

Servings: 8
Cook time: 30 minutes
Serving Size: 1 cup
Total time: 35 minutes

Roasted Beetroots and Pickled Onions 3. Cook for 25 minutes, stirring

• 4 small beetroots, peeled and halfway through.
spiralized with wide noodle blade
• 1 cup pickled onions
4. In a small bowl, mix together the
orange juice, vinegar, honey and
• 1 Tbsp. coconut oil, melted
dried thyme and set aside.
• Salt and pepper to taste
• 1⁄4 cup orange juice 5. Meanwhile, in a large saucepan,
heat the 1⁄2 Tbsp. coconut oil
• 2 Tbsp. red wine vinegar
over medium-high heat. Add
• 1 tsp. honey the garlic and sauté until
• 1⁄2 tsp. dried thyme fragrant, about 1-2 minutes. Add
the remaining celeriac puree
Celeriac Puree
ingredients and bring to a boil.
• 1 medium celeriac, peeled and
spiralized with thick 6. Turn the heat down to low and
noodle blade
place the lid on the saucepan.
• 1⁄2 Tbsp. coconut oil Simmer until celeriac is soft,
• 1 Tbsp. garlic, minced about 15-20 minutes.
• 1 (400ml) can lite coconut milk
7. Carefully pour the celeriac
• 2⁄3 cup water mixture into a food processor or
• Salt and pepper to taste blender. Leave the lid opening of
the lid open, blend until mixture
is smooth.

8. Once the beetroots and onions

have cooked, pour the orange
1. Preheat oven to 200°C. juice mixture on top, coating
the beetroots and onions.
2. In a medium bowl, mix Return the pan to the oven
together the beetroots and and continue cooking for an
pickled onions. Toss with additional 5 minutes.
the coconut oil, and season
with salt and pepper. Lay the 9. To serve, pour one cup of the
beetroots and pickled onions celeriac puree into a bowl,
in a single layer on a rimmed and top with 1⁄8 of the roasted
baking pan. beetroots and onions.
20
 Celeriac has a very mild flavour, but when paired with sweet
orange glazed roasted beetroots and pickled onions,

this dish will have your taste buds singing.

TIP
Use fresh squeezed orange juice for a sweet sauce
without the added sugar of traditional orange juice..
Nutty tahini makes a delicately creamy sauce
that mingles perfectly with crunchy pecans, sweet dried
cranberries and tender-crisp veggies.

SERVING TIP
Add chopped chicken for extra protein.
 SIDE DISHES

PARSNIP AND SQUASH

NOODLE SALAD
Prep time: 5 minutes
Cook time: 10 minutes Servings: 8
Assembly time: 15 minutes Serving Size: 1⁄2 cup
Total time: 30 minutes

• 2 large yellow squash, spiralized 1. In a large sauté pan, heat a

with wavy noodle blade couple of sprays of cooking
• 2 medium parsnips, spiralized spray over medium-high heat.
with wavy noodle blade Add in the kale and sauté until
• 2 cups chopped kale, packed just wilted, about 2-3 minutes.
• Cooking spray
2. Add the chickpeas and cook for
• 1 (15.5 oz) can chickpeas, an additional minute.
drained and rinsed
• 2 Tbsp. minced garlic 3. Meanwhile, in a blender or food
• 1 Tbsp. olive oil processor jar, add the garlic,
• 1⁄2 cup tahini oil, tahini, vinegar, water, lemon
juice, cumin and salt. Blend to
• 3 Tbsp. balsamic vinegar
combine.
• 1⁄2 cup water
• 1 lemon, juiced (about 4 Tbsp.) 4. Add the parsnips and squash
to the sauté pan and pour the
• 1 tsp. cumin
sauce over the top. Stir to coat
• 1⁄2 tsp. salt and continue to cook until
• 1⁄4 cup pecans, chopped parsnips and squash are tender
• 1⁄4 cup dried cranberries crisp, about 5-6 minutes.

5. Pour the mixture into a large

bowl and top with pecans and
cranberries to serve.

23
SIDE DISHES

SWEET POTATO CHIPS

Prep time: 5 minutes
Servings: 2
Assembly time: 25 minutes
Serving Size: about 2 cups
Total time: 30 minutes

• 2 medium sweet potatoes, 1. Preheat oven to 200°C and

spiralized with thick slice blade grease two baking sheets.
• 2 tsp. paprika
• 1 1⁄2 tsp. salt
2. In a small bowl, combine the
paprika, salt, garlic and onion
• 1⁄4 tsp. garlic powder
powder, cayenne and corn
• 1⁄4 tsp. onion powder flour.
• 1⁄8 tsp. cayenne pepper
3. Place the spiralized sweet
• 1 Tbsp. corn flour
potato chips into a large bowl
• Nonstick cooking spray and sprinkle the spice mixture
over the top. Toss to coat each
chip completely.

4. Spread the sweet potato chips

in an even layer on the baking
sheets. Spray top of chips with
cooking spray.

5. Bake for 15 minutes and flip.

Rotate the baking sheets so
that the top sheet is now on
the bottom and vice versa.

6. Bake for 5 more minutes. Turn

the oven off and prop the door
open. Let the chips continue to
cook for 10 more minutes.

7. Serve with your favorite

dipping sauces. If storing chips
for later, store with a paper
towel to absorb moisture.

24
A little bit spicy and a little bit sweet,
these crunchy chips will be
hard to put down.

TIP
Dip in BBQ sauce to complement the sweet and salty spices.
SIDE DISHES

NACHOS WITH HOMEMADE CHIPS

Prep time: 15 minutes
Servings: 6-8
Cook time: 40-45 minutes
Serving Size: 3⁄4 cup
Total time: 55-60 minutes

• 3 large baking potatoes, 4. Working in batches as needed,

spiralized with thick slice blade place potato chips in a single layer
• Nonstick cooking spray on the baking sheets. Sprinkle
• Salt, for seasoning with salt and spray the top of the
chips with cooking spray. Bake for
• 500g. ground beef
35-40 minutes, flipping halfway
• 1 packet taco seasoning through, until chips are crisp.
• 2⁄3 cup water Place baked chips into a large
• 1 (400g) can red kidney beans, bowl.
drained
• 1 cup tined corn 5. Wipe baking sheets clean, and
repeat with remaining potato
• 2 cups shredded tasty cheese
chips.
• 1⁄4
cup jalapeños, chopped
(optional) 6. Meanwhile, in a large sauté pan,
• Salsa, guacamole and sour over medium-high heat, brown the
cream for serving ground beef, about 5-6 minutes.

7. Drain any excess grease and

Tip: You can use ground turkey in return to the stovetop. Pour in
place of ground beef the 2⁄3 cup water and sprinkle the
taco seasoning packet over the
browned beef. Turn heat down
to low and allow the sauce to
thicken.

1. Preheat oven to 220°C and 8. Line a large baking sheet with tin
grease two baking sheets. foil and place the baked potato
chips on the baking sheet. Top
2. In a large bowl filled with with seasoned beef, beans, corn
cold water, soak the potato and shredded cheese.
chips for 30 minutes. This
will help to make the chips 9. Place the baking sheet back in the
crispier. oven and bake for an additional
5-7 minutes, until cheese is
3. Rinse the chips until the melted.
water runs clear and dry
10. Serve with jalapeños, salsa,
with paper towels.
guacamole and sour cream.

26
We dare you
not to eat all of the homemade chips
before turning them into cheesy nachos!

SERVING TIP
Top with low fat sour cream for a lightened up twist
on this beloved snack food.
MAIN
COURSE
MAIN COURSE

ZUCCHINI BURGER BUNS

Prep time: 20 minutes, plus
30 for chilling Servings: 2
Cook time: 8 minutes Serving Size: 2 buns
Total time: 58 minutes

• 2 medium zucchinis, spiralized 1. Place the zoodles in a colander

with thin noodle blade and salt generously until
• 1 egg white noodles are coated. Let the
• 3 Tbsp. dried bread crumbs zoodles rest for 10 minutes to
remove any excess water. Place
• 1⁄2 tsp. salt
the zoodles in a tea towel and
• Cooking spray squeeze out as much water as
possible.

2. In a medium bowl, mix the

zoodles with the egg white,
bread crumbs and salt.

3. In order to form buns, take a

ramekin as a mold and place
zoodles inside to give a “bun”
shape.

4. Press down on the zoodles

to flatten into the ramekins.
Place the zucchini buns in the
refrigerator to allow the zoodles
to firm up, about 30 minutes.

5. In medium frying pan, heat a

couple of sprays of cooking
spray over medium to medium-
high heat. Place the chilled
zoodles in the frying pan. Cook
for 3-4 minutes per side until
they are golden brown and
crispy.

6. Use as a low-carb bun option for

sandwiches, burgers, etc.

30
 Sandwich your favorite burger
or deli meat in between these warm, crunchy buns
for a low carb bread option.

TIP
Make your favorite open face sandwiches with these zucchini buns.
A 12 minute meal
with 6 simple ingredients creates garlicky
carrot pasta you won’t soon forget.

SERVING TIP
Top with freshly chopped herbs.
 MAIN COURSE

CARROT PASTA
Prep time: N/A
Servings: 2
Cook time: 12 minutes
Serving Size: 1 1⁄2 cup
Total time: 12 minutes

• 500g carrots, spiralized with 1. Fill a saucepan with a small

thick slice blade amount of water and bring to a
• 3 Tbsp. butter boil. Place the carrots in a heat
• 2 Tbsp. dry white wine resistant colander and place in
the saucepan. Cover and steam
• 2 Tbsp. garlic, minced
until carrots are tender, about
• 4 Tbsp. grated Parmesan cheese 8-10 minutes.
• Salt and pepper to taste
2. In a large saucepan, melt the
butter over medium-high heat.
Add the wine and garlic and
sauté until fragrant, about 2
minutes.

3. Add the steamed carrot

noodles, cheese, salt and pepper
and stir to combine. Cook for an
additional 2 minutes.

4. Top with fresh chopped parsley,

if desired.

33
MAIN COURSE

CUCUMBER NOODLES WITH AVOCADO

SAUCE AND ROASTED VEGGIES

Prep time: 10 minutes

Servings: 4
Cook time: 10 minutes
Serving Size: about 1 cup
Total time: 20 minutes

Cucumber Noodles and Veggies 1. Preheat oven to 200°C. Place

• 1 medium zucchini, spiralized the zucchini, squash, onion
with wavy noodle blade and oil in a 9"x13" pan and stir
• 2 medium yellow squash, to coat. Season with salt and
spiralized with wavy noodle pepper.
blade
• 1 small red onion, spiralized with 2. Bake for 40 minutes, stirring
wavy noodle blade halfway through.
• 2 medium cucumbers, spiralized
with thick noodle blade 3. Meanwhile, place a tea towel
in a colander and pour the
• 2 Tbsp. olive oil
cucumber noodles in. Squeeze
• Salt and pepper to taste as much water out of the
• Cooking spray noodles as possible.
Avocado Sauce 4. In a large saucepan, heat a
• 1 medium avocado couple sprays of cooking spray
• 2 tsp. garlic, minced over medium-high heat. Add
the cucumber noodles; season
• 1⁄4 cup fresh basil
with salt and pepper and sauté
• 1⁄2 lemon, juiced (about 2 Tbsp.) until tender-crisp, about 5-7
• 3 Tbsp. chicken stock minutes.
• Salt and pepper to taste
5. In a small food processor,
blend together the avocado
sauce ingredients until smooth.

6. Pour the avocado sauce over

the cucumber noodles, and
add in the roasted veggies.
Stir to coat the veggies in the
sauce and cook for 2-3 more
minutes.

7. Serve hot. Add chicken for

added protein.

34
This avocado sauce is what dreams are made of!
Simple, fresh ingredients turn
this into a sauce you’ll want to
put on everything…especially
warm cucumber noodles and
roasted veggies.

TIP
Add extra chicken stock for a thinner sauce.
 Make this quick and easy layered salad the night before for

an effortless next day lunch.

TIP
Use left-over roast chicken to make a quick salad.
 MAIN COURSE

LAYERED APPLE SALAD JARS

Prep time: 5 minutes
Servings: 2
Assembly time: 5 minutes
Serving Size: 1 jar salad
Total time: 10 minutes

Salad 1. In a small bowl, whisk together

• 2 medium carrots, spiralized the dressing ingredients and
with thin noodle blade split between two glass jars.
• 1 cucumber, spiralized with thick
noodle blade 2. To assemble the salad, place
half the carrots and cucumber
• 1 small red onion, spiralized with
thin noodle blade on top of the dressing in each
jar. Next, layer the onions and
• 1 Fuji apple, spiralized with thick
noodle blade apples, split between the two
jars. Last, layer the chicken,
• 1 cup cooked chicken, chopped
pecans and Gorgonzola, and top
• 1⁄4 cup pecans, chopped with salad mix, or your favorite
• 1⁄4 cup Gorgonzola, crumbled greens.
• 1 (150g) bag of mixed lettuce
3. Put in the refrigerator for the
Dressing next day, and when ready to
• 2 Tbsp. olive oil serve, just shake up the jar, pour
into a bowl, and enjoy!
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. honey
• 2 Tbsp. lemon juice
• Salt and pepper to taste

37
MAIN COURSE

SQUASH PIZZA CRUST

Prep time: 5 minutes
Servings: 4
Cook time: 21 minutes
Serving Size: 2 slices
Total time: 26 minutes

• 4 yellow squash, spiralized with 1. Preheat oven to 230°C and

thin noodle blade and riced* grease a baking sheet.
• 3⁄4
cup shredded mozzarella
cheese 2. Place the riced squash in a
• 1⁄4 cup flour microwave safe bowl and
microwave on high for 5
• 1⁄2 tsp. dried oregano minutes.
• 1⁄4 tsp. garlic powder
• 1⁄4 tsp onion powder 3. Place a tea towel in a colander
and place the squash inside to
• 1⁄8 tsp salt drain while it cools.
• 1 egg, beaten
4. Once the squash is cool
enough to handle, squeeze out
as much liquid as possible.

5. In a medium sized bowl, mix

together the squash and
remaining ingredients.

6. Roll the mixture into a ball.

Place on the baking sheet and
*H
 ow to rice: place spiralized fruit using your fingers, press into a
or vegetable in the bowl of a circle about a 1.5cm thick.
food processor and pulse until it
Note: if the edges are too thin, they will
resembles rice.
burn.

7. Bake the crust for 13-16

minutes, until it starts to
brown.

8. Top the pizza crust with your

favorite pizza sauce, cheese
and desired toppings and
place back in the oven. Cook
for an additional 3-5 minutes,
until the cheese is bubbly.

38
Don't feel bad for eating this whole pizza
on your own…there’s veggies involved,
and you won’t even notice!

TIP
Use pizza toppings that are low in moisture for a crispier crust.
 If you've been craving
pasta noodles, check out this tomato based soup.
It’s still packed with plenty of veggies and tons of flavour.

TIP
40
Sub for gluten free noodles, or omit for a gluten free dish!
 MAIN COURSE

VEGGIE SOUP
Prep time: 12 minutes
Servings: 8
Cook time: 40 minutes
Serving Size: 2 cups
Total time: 52 minutes

• 1 small brown onion, spiralized 1. Place the zucchini noodles in

with thick noodle blade a colander and salt generously
• 2 medium zucchinis, spiralized until zoodles are coated. Let
with thick noodle blade the zoodles rest for 10 minutes
• 3 large carrots, spiralized with to remove any excess water.
thick noodle blade Place the zoodles in a tea
• 3 stalks celery, diced towel and squeeze out as
much water as possible.
• 2 Tbsp. olive oil
• 1 Tbsp. garlic, minced 2. In a large stock pot, heat the
• 1 (800g) can diced tomatoes oil over medium-high heat.
Add the garlic and sauté until
• 1 (400g) can cannellini beans, fragrant, about 1-2 minutes.
drained
• 2 Tbsp. tomato paste 3. Add the carrots and celery and
• 1 tsp. Italian seasoning sauté until tender-crisp, about
3-4 minutes. Add the onions
• 6 cups low salt chicken stock
and continue to sauté for an
• 2 cups spiral pasta, uncooked additional 2-3 minutes.
• Salt and pepper to taste
4. Add the diced tomatoes,
beans, tomato paste, Italian
seasoning and chicken stock.
Turn the heat down to medium,
cover and bring to a simmer.

5. Add the uncooked pasta and

zoodles, cover and cook until
pasta is al dente, about 8-9
minutes.

6. Serve hot with a side of crusty

bread for dipping.
MAIN COURSE

ZUCCHINI QUINOA “MEATBALLS”

Prep time: 25 minutes
Servings: 5-6
Cook time: 20 minutes
Serving Size: 3 “meatballs”
Total time: 45 minutes

• 2 medium zucchinis, spiralized 1. Preheat oven to 190°C and

with thin noodle blade grease a baking sheet.
• 1⁄2 cup cooked quinoa
2. Place the zoodles in a colander
• 1⁄4 cup grated Parmesan cheese
and salt generously until
• 3⁄4
cup Italian seasoned bread zoodles are coated. Let the
crumbs* zoodles rest for 10 minutes to
• 1⁄2 tsp. dried oregano remove any excess water. Place
• 1⁄2 tsp. garlic powder the zoodles in a tea towel and
squeeze out as much water as
• 1⁄2 tsp. onion powder
possible.
• 1⁄4 tsp. salt
• 1⁄8 tsp. pepper 3. In a large bowl, mix together
all other ingredients until fully
• 1 egg
combined.

4. Roll the mixture into 16-18

“meatballs” and place on the
greased cookie sheet.

5. Bake for 20 minutes, flipping

halfway through.
* Tip: make these “meatballs” gluten
free by subbing in gluten free 6. Dip the “meatballs” in marinara
bread crumbs. sauce, or use to top traditional
pasta or zucchini noodles.

42
 A load of Italian spices
make these “meatballs” seem just like the
real deal, and they’re just as hearty.

SERVING TIP
Serve this as a meatless Monday dish on top of zoodles or sweet potato noodles.
This traditional pasta dish gets a healthy spin by using
zucchini noodles and is packed with

fresh bright flavours.

TIP
Roughly chop the zoodles for shorter, easier to eat zoodles.
 MAIN COURSE

LEMON PRAWN Z’INGUINE

Prep time: 12 minutes
Servings: 2
Cook time: 10 minutes
Serving Size: 1 cup
Total time: 22 minutes

• 2 large zucchinis, spiralized with 1. Place the zucchini noodles in

thick noodle blade a colander and salt generously
• 2 Tbsp. butter until zoodles are coated. Let
• 1 Tbsp. minced garlic the zoodles rest for 10 minutes
to remove any excess water.
• 500g prawns, deveined and tails Place the zoodles in a tea
removed
towel and squeeze out as
• 1⁄2
lemon, juiced (about 2 Tbsp.) much water as possible.
divided
• Zest of one lemon 2. In a large saucepan, melt the
• 2 Tbsp. fresh parsley, chopped butter over medium-high heat.
Add the garlic and sauté until
• Salt and pepper to taste fragrant, about 1-2 minutes.

3. Add the zoodles and cook

until tender crisp, about 4-5
minutes.

4. Add in the prawns, 1 Tbsp.

lemon juice and lemon zest,
and cook for an additional 2-3
minutes.

5. Toss in the parsley, remaining

1 Tbsp. lemon juice and any
additional salt and pepper to
taste. Stir together and serve
hot.

45
This meal comes together in under 30 minutes with potato
noodles taking the place of traditional ramen noodles in this dish.

You won't miss the take-away!

TIP
For an even faster meal, use pre-packaged classic coleslaw
in place of the sliced cabbage.
 MAIN COURSE

CHICKEN YAKISOBA
Prep time: 10 minutes
Servings: 6
Cook time: 15 minutes
Serving Size: 1 cup
Total time: 25 minutes

• 1 small brown onion, spiralized 1. Place the potato noodles in a

with thin noodle blade large microwave safe bowl and
• 2 medium carrots, spiralized microwave for 5-7 minutes to
with thin noodle blade soften.
• 2 medium baking potatoes,
spiralized with thin noodle blade 2. In a large fry pan or wok, heat
• 1 Tbsp. olive oil the oil over medium-high heat.
Add the minced garlic and sauté
• 1 tsp. garlic, minced
until fragrant, about 1-2 minutes.
• 1⁄2
head cabbage, thinly sliced
(about 3 cups) 3. Add the cabbage, onion, carrots
• 2 cups broccoli crowns and broccoli to the sautéed
• 2 cups cooked chicken*, garlic, and continue to sauté
shredded until tender-crisp, about 5-6
• 1⁄4 cup low salt soy sauce minutes.
• 1⁄4 cup Worcestershire sauce
4. Meanwhile, in a small bowl,
• 2 Tbsp. tomato sauce combine the soy sauce,
• 1 Tbsp. brown sugar Worcestershire, tomato sauce,
• 1 tsp. hot sauce (more or less brown sugar and hot sauce, and
depending on heat preference) whisk until sugar is dissolved.

5. Add the shredded chicken and

* Tip: use leftover roast chicken to softened potato noodles. Pour
make this a quick weeknight the sauce into the fry pan or
meal. wok, stirring to coat everything
in the sauce. Cook until heated
through, about 6-7 minutes.

47
MAIN COURSE

PORK AND APPLES

Prep time: 5 minutes
Servings: 6
Cook time: 30 minutes
Serving Size: 1 pork chop
Total time: 35 minutes

Pork and Apples 1. Preheat oven to 190°C and line

• 3 gala apples, spiralized with a 9"x13" pan with tin foil.
thick noodle blade
2. In a medium sized bowl, toss
• 1⁄2 lemon, juiced (about 2 Tbsp.)
together the apples, lemon
• 1 Tbsp. honey juice, honey and cinnamon.
• 1 tsp. cinnamon Pour into the bottom of the
• 6 thin cut pork chops, bone in lined 9"x13" pan.

Pork Seasoning 3. Season the pork chops with

• 1⁄2 tsp. salt
the pork seasoning and place
on top of the apples.
• 1⁄4 tsp. black pepper
• 1⁄2 tsp. smoked paprika 4. Bake for 30 minutes, or until
• 1⁄2 tsp. chili powder
pork reaches an internal
temperature of 65°C and
• 3⁄4 tsp. onion powder apples are soft.
• 3⁄4 tsp. garlic powder
• 1 tsp. granulated sugar
5. Serve pork chops with apples
on top.
• 2 tsp. brown sugar
• 1 tsp. cinnamon

48
Who would have ever thought
the sweet flavours of cinnamon, honey and apples
would pair so perfectly with salty pork?

TIP
This dish can also be made with lean boneless thin cut pork chops.
 A take on your traditional ramen noodle broth bowl. Replacing
the ramen noodles with sweet potato noodles gives this dish

an unexpected sweet and delicious note

TIP
Add the sweet potato noodles right at the end of cooking to keep them intact.
 MAIN COURSE

PORK NOODLE BOWL

Prep time: 5 minutes
Servings: 5
Cook time: 4 hours
Serving Size: 2 cups
Total time: 4 hours, 5 minutes

• 2 medium sweet potatoes, 1. Place the onion on the bottom

spiralized with thin noodle blade of a 6 litre slow cooker.
• 1 medium brown onion,
spiralized with thin noodle blade 2. Season the pork loin with salt
• 700g. pork loin and pepper and place on top of
the onions.
• 6 cups low salt beef broth
• 1 Tbsp. grated ginger 3. Pour the broth in and stir in
• 2 Tbsp. garlic, minced the ginger, garlic, mushrooms,
• 200g sliced button mushrooms soy sauce, salt, pepper and hot
sauce. Cook on low for 4 hours,
• 1⁄4 cup low sodium soy sauce
until pork reaches an internal
• 1 tsp. salt temperature of 65°C.
• 1⁄2 tsp. black pepper
• 1 Tbsp. hot sauce (more or less
4. For the last 10 minutes of
depending on heat preference) cooking, add the sweet potato
noodles.
• 4 spring onions, finely chopped
• 5 hardboiled eggs, halved 5. Switch the slow cooker to keep
(optional) warm and pull the pork out,
placing on a cutting board to
rest for 5-10 minutes. After
resting, slice the pork and place
back into the slow cooker.

6. Serve each noodle bowl with

2 halved hardboiled eggs and
spring onions.

51
 Make healthier
cooking fun
again with your
electric Spiralizer!
You won’t even miss the pasta or rice

once you’ve turned veggies and fruits

into fun and delicious noodles. These

pages are packed with healthier recipes

to satisfy any craving you might have.

Check them out and start noodling!

www.georgeforeman.com.au

www.georgeforeman.co.nz