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Spiralized Vegetables

Assorted spiralized veggies

Spiralizing vegetables is a great way to eat more veggies and have the fake-out mouth feel of a high carb food like pasta, rice and potatoes. Most spiralizers work best if the diameter of the vegetable is 1 ½” or more.

Lowest carbs

  • Green bell pepper: sauté, raw
  • Broccoli stem: roast, sauté, raw
  • Cabbage: roast, sauté, raw
  • Cucumber: raw
  • Daikon and other radishes: roast, sauté, raw
  • Kohlrabi: roast, sauté, boil
  • Turnip: roast, sauté, boil
  • Zucchini: sauté, boil, raw

Higher Carbs, avoid if keeping carbs at 20 grams or less, or use sparingly, like pickled onions. For example, one medium onion, 2 ½” diameter, is 10 grams of carbs. A small handful of them in your tossed salad would add about 2 grams—but will give your salad a total lift in flavor.

  • Carrots: roast, sauté, boil, raw
  • Beets: roast, sauté, raw
  • Celeriac: roast, sauté, boil, raw
  • Jicama: roast, sauté, raw
  • Onion: roast, sauté, raw
  • Rutabaga: roast, sauté, boil

I like to pickle onions, carrots and daikon after spiralizing, because it looks nicer than simply cutting them.

You can make slaw out of any of the vegetables by adding your favorite slaw dressing or any salad dressing.

Add oil, butter, ghee, bacon fat, lard spices, lemon, and vinegars to cooked spiralized vegetables. A base of spiralized zucchini is a great substitute for pasta—just top it with whatever meat and sauce you are cooking.

For example, I just made Peruvian Roasted Chicken thighs with Spicy Cilantro Sauce from The New York Times. I cooked asparagus and spiralized zucchini and both got a liberal dose of the cilantro sauce. Delicious—and the sauce made both vegetables so tasty that I didn’t miss a high carb side, like potatoes or rice.