Zoodles with Quinoa and Poached Egg

 

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2 medium poached eggs; 2 medium zucchini, spiralized; 1 ½ cup (280g) cooked quinoa; 1 tbsp. coconut oil; 1 tsp. oregano or mixed herbs chilli flakes, to taste; Directions. Start by dividing the cooked quinoa onto two plates. Then set to medium heat and heat half of the oil in a pan.

Sauté the garlic for 1-2 minutes and add the zucchini noodles (zoodles!). You may have seen my love for zoodles, aka zucchini noodles, in my other posts, as they’re an excellent healthy food swap for pasta. But how about using them as a. 2 poached eggs. chilli flakes, to taste.

What You Need To Do: Divide the cooked quinoa onto 2 plates. Heat half the oil in a pan on medium heat. Sauté the garlic for 1-2 mins then add the zucchini noodles (zoodles), cook for another 3-4 mins stirring often.

Towards the end of cooking, season with salt and pepper and herbs. Add the zoodles onto the plates. Cook eggs to a soft poach – about 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. (Do not stir.) Lift eggs from water with slotted spoon; drain well. Divide zucchini mixture among 4 dinner plates and garnish with Parmesan and basil.

Top each with 1 poached egg. Serve immediately. Directions.

HEAT oil in large, deep nonstick skillet on medium-high heat. COOK garlic and chili flakes, stirring constantly, for 1 minute or until softened. ADD zucchini noodles, salt and pepper and cook, tossing gently, for 1 to 2 minutes or until zucchini has softened. STIR tomatoes, spinach, lemon zest and juice gently into zucchini mixture until well combined.

Using tongs, gently toss zucchini and asparagus to coat in sauce and heat through, about 5-7 minutes. Divide noodles evenly between 2 pasta bowls and top each with a warm poached egg, cheese and a generous grind of black pepper. *To poach an egg: In a small saucepan, add enough water to come 2 inches up the side. Poached eggs can be transferred to a baking dish, covered, and chilled up to 24 hours. To reheat, place a steamer basket in an extra-large skillet. Add water to just below the basket and bring to a gentle boil.

Add eggs. Cover and steam approximately 3 minutes. To assemble, stir greens into quinoa mixture and top with egg. Poach until whites are set but yolks are still runny, about 3 minutes. Using a slotted spoon, transfer eggs to paper towels as they are done.

Toss quinoa with spinach, tomatoes, and reserved onion. This Healthy Egg Scramble is always my “I’m feeling like eggs today” go-to breakfast.. I like it because I know I am getting in at least 20g of protein first thing in the morning and it keeps me satisfied longer than maybe just a bowl of cereal.. Plus, regular ol’ scrambled eggs can be such a bore. Quinoa is a healthy and simple scrambled egg.

It’s been really trendy recently to top any and every meal with a fried egg, which makes a lot of sense.Eggs perfectly tie together the components of a buddha bowl, add pizzaz to a breakfast hash, somehow manage to escalate avocado toast — the possibilities are endless! However, poached eggs are healthier (and dare I say tastier) than fried eggs.

List of related literature:

WHY THIS RECIPE WORKS: With its hearty flavor, chewy texture, and complete protein properties, quinoa has increasingly become a popular side dish.

“The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make” by America's Test Kitchen
from The Complete Cooking for Two Cookbook: 650 Recipes for Everything You’ll Ever Want to Make
by America’s Test Kitchen
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I’ve also used a combination of zoodles and kelp noodles.

“Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out” by Cristina Curp
from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out
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Add the zucchini and sauté for 2 to 3 minutes, or until it softens, then add the mashed tofu and shoyu to the skillet.

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Squeeze the water out of the grated zucchini if it seems wet, then add the zucchini to the egg mixture and stir to combine.

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4 Add the cooked quinoa or rice to the pan and mix well with the fennel and mushrooms.

“Acid Reflux Diet & Cookbook For Dummies” by Patricia Raymond, Michelle Beaver
from Acid Reflux Diet & Cookbook For Dummies
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WHY THIS RECIPE WORKS Given quinoa’s availability, great nutritional profile, appealing nutty flavor, and quick cooking time, it seemed like a shoo-in for a great breakfast.

“The How Can It Be Gluten Free Cookbook: Revolutionary Techniques. Groundbreaking Recipes.” by America's Test Kitchen
from The How Can It Be Gluten Free Cookbook: Revolutionary Techniques. Groundbreaking Recipes.
by America’s Test Kitchen
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Cover and simmer about 20 minutes or until quinoa is tender and fluffy (cook barley about 10 minutes or until tender and liquid is absorbed).

“The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!” by Connie Guttersen
from The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!
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4 medium zucchini, spiralized 1⁄2 teaspoon salt 1 tablespoon olive oil 1 Place zoodles in a colander, toss them with salt, and let sit for 20 minutes.

“The Everything Gluten-Free & Dairy-Free Cookbook: 300 simple and satisfying recipes without gluten or dairy” by Audrey Roberts
from The Everything Gluten-Free & Dairy-Free Cookbook: 300 simple and satisfying recipes without gluten or dairy
by Audrey Roberts
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While you can skip this step if you’re in a hurry, your zoodles will be less watery if you allow them to dry out a bit.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

WHY THIS RECIPE WORKS: Quinoa makes a stellar side dish, but we wanted this grain to be at the center of a robust, flavorful vegetarian casserole with layers of flavor and a cheesy topping.

“The New Family Cookbook: All-New Edition of the Best-Selling Classic with 1,100 New Recipes” by America's Test Kitchen
from The New Family Cookbook: All-New Edition of the Best-Selling Classic with 1,100 New Recipes
by America’s Test Kitchen
America’s Test Kitchen, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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88 comments

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  • Im just getting into the spiralizing of veggies, and your dressing and or sauces are beautiful, I will be trying this. Thanks so much, you do a great job.

  • Loved the lemon garlic buttery taste without it being overpoweringly butter tasting. I asked my 13 year old son for constructive feedback “10 out of 10 can I have some more”. Husband wants it again this week, I love the simple but robust flavours of lemon. Definitely will be eating this again and again. Tomorrow the ceviche!

  • so cool to see this recipe, I’ll be using this one! See my channel for my plant based vegan journey to 80kg, and for some topic videos!

  • Hi Laura.. Really love the recipes!! They are easy for beginners as well and always look so delicious!! Can you please do a video on English breakfast!! Love from India.. ��

  • Soon as I see ur video, and I have all the stuff that I need, I running to kitchen to try this recipe! And it’s turn up soooo good!!����

    Thank you for this delicious recipe!❤️��

  • Д в аэропорт и ььсьмбсбьаьпьпьддрлддадрлпладлвддалплдадлелалпььпббрббрббрбсббпдрддпдпддппддпдпддпжжжждалпькддпддещадщеддбрбдадхармджют

  • Can this be made the night before? I am thinking of making it tonight for lunch at work tomorrow. It seems like it would hold up, or possibly be even better as it gives the flavors time time to meld. It looks wonderful and I will be sure to add a review after I actually make it!

  • Im just getting into the spiralizing of veggies, and your dressing and or sauces are beautiful, I will be trying this. Thanks so much, you do a great job.

  • This looks so good. Im not a big fan of fishy tasting foods. I like shrimp rings but skinny shrimps. I know I’m crazy. Do these shrimp taste fishy?

  • Every time I watch one of your videos I run out to the CSA and get what I need to cook it nana. So far it’s all been great. Gonna try your spring rolls next.

  • We just finished having this for dinner and it’s definitely going to be added to the regular rotation of meals. It was SO good, and really refreshing. I made sure to make extra avocado pesto to bathe all my meals in for the next few days.:) Thanks for the recipe!

  • That is the perfect salad for the hot days we’ve been having in South Texas!!! Try a temperature of 114 degrees!!!! Yeah, it’s unbelievably hot!!!! This is a perfect salad!!!

  • I would NEVER add starchy quinoa to any recipe or even ever eat it. We do NOT need to eat starchy foods that double our blood sugars in 15 minutes and increase them to 5X higher in 30 minutes according to research and the info in my “Starch” textbook. That’s one of the reasons there’s NO starch info on labels so we will just continue to poison ourselves with excessive blood sugars that STARCH provides us with because it is a ring of glucose molecules that break apart in our saliva and therefore NEVER get anywhere near the Fibre Faerie Myth that lives in the gut. Also, eating starchy foods while on a weight-losing diet plan will STOP the weight loss immediately as high glucose ingredients always do.

  • She’s got great ideas…appreciate this a lot. And, using the word “healthy” when using other ingredients that are not (meat, cheese, etc) is what so many cooks say to intice us. I hope the word “healthy” becomes used in an accurate and truthful way.

    Her technique info is useful and as a Chef, I’ve learned from this you tuber… but… healthy this dish is NOT.

    Food for thought

  • omgosh I love this! Definitely making this!
    #snapchat, was this the zucchini you needed to get and struggled to find a good one out of a bunch?

  • Another great recipe as always, Ali! Just a note, the “info” button on the video is displaying the Vegetti and Paderno Spiralizer for purchase. Would hate for anyone to miss out on your awesome Inspiralizer, my personal favorite kitchen tool!

  • Hi, Ali, I really like this salad! I made it for my book group meeting and it was a great success! I made one alteration: instead of Sriracha sauce, I used Viet Nam garlic chili sauce. For me, it has a more asian flavor and a little brighter heat. Thanks again for a splendid dish! Peg

  • It looks delicious!! It’s kind of difficult to find some ingredients where i live so how can i replace white miso and tahini? or i just don’t use it?

  • oh my gosh Laura! I love your channel. youre not “over the top” or extra, with your food. I love it. congrats on the baby. I love your recipes

  • I know the video is quite old, but what would you replace the quinoa with? The recipe seems great but I am not a big fan of quinoa.

  • Hello���� thank you for your great and healthy recepies! what about quinoa pasta? have you tried making it? I love pasta but I only can eat quinoa! If you can show us how to make it I’ll be so glad �� keep it up✌��

  • You guys are gonna LOVE this recipe! I’ve been eating leftovers all week and I still can’t get enough of it. Don’t forget to tag me on Instagram when you make it I’d love to see. Enjoy! xo Lisa

  • how long will it keep in the frig? and what do you think about electric spiralizers? compared to hand ones? cheers! i want to buy a spiralizer but i dont know if i should go electric or hand version?

  • Hi Laura �� I really love the low carb videos especially the veggies haha I was wondering if you can make some more videos like this �� I’m planning on going on a diet and I always watch your videos to see if I can make simple recipes like this for like breakfast, lunch or dinner. Love you Laura ��

  • Recipes
    Zoodles with Shrimp and Green Goddess Dressing

    Using a blend of spiralized summer squash and zucchini “noodles.”

    Ingredients
    2 medium (8 oz. each) zucchini, spiralized 2 medium-size (8 oz. each) yellow squash, spiralized 1 teaspoon kosher salt 1/4 cup chopped fresh flat-leaf parsley 1/4 cup chopped fresh basi 2 tablespoons chopped fresh chives 2 tablespoons chopped fresh dill 1 pound cooked medium shrimp, chilled Green Goddess Dressing, divided 1 ounce Parmesan cheese, shaved (about 1/4 cup)

  • I know it sounds strange, but I have a nut allergy, but I can have sunflower seeds, so my pesto is always made with sunflower seeds. It’s really good!

  • Nice video! I just made a video with my own delicious version, grain free and peanut free! come take a look and let me know what you think. Aloha:)

  • Lol….this is what i was thinking for dinner tomorrow, but i wanted a different pesto… THANK you:D thank you for giving us more low carb so i can eat it:D

  • BLEH, not a real lasagna. This is just as bad as a cottage cheese lasagna. Real lasagna has meat in it. Anything else is a counterfeit in my opinion.

  • Laura, will the pesto sauce last for about a week? The reason I ask is because I know that cut-open avocados tend to turn brownish/black and I would love to Meal prep this for lunch.

  • To everyone who doesn’t know how to cook zucchini noodles…
    1) boil them in a pot for a couple minutes then drain them in a collander
    2) steam them for a few minutes, then drain
    3) my favorite method is to use a little bit of oil in a wok or a pan at medium heat, add in some diced garlic and move it around for 30 seconds, toss in the noodles, season them with salt and pepper, and keep tossing them with rubber tongs for about a minute and a half to 2 minutes. then put them in a bowl and add whatever sauce you want. I use the healthiest premade spaghetti sauce in the stores that I can find.

    They’re really simple to do whatever you want with them, just don’t cook them as long as pasta noodles. Just enough to apply heat. That being said, before you cook them it is a good idea to mash them in a paper towel to get some excess water out of them so they absorb that heat right from the pan.

  • I just want to point out that I found her channel around 11 and it’s now 3:34 am I’ve been binge watching her recipes but now I’m hungry����

  • It looks delicious!! It’s kind of difficult to find some ingredients where i live so how can i replace white miso and tahini? or i just don’t use it?

  • This may be a ridiculous question, but can you taste the cashews in this sauce? I really really hate the taste of any nuts but all the vegan cheese sauce recipes seem to contain cashews:(

  • Hi Laura! I know you have been very busy with other things but I would love to see you make a chocolate avocado pudding recipe someday when you get a chance

  • I’ve never done zucchini noodles before. I think I’ll try pan frying them for a minute or two, but I liked your video very much. Too many haters on here.

  • Mia is cute and soo lucky because of you this recipe looks great i am goona try it soon love you so much laura summer is around plzz can you share some ice cream recipes with us plzz its very hot over here and i want something refreshing plzzz laura love you mia

  • Lol….this is what i was thinking for dinner tomorrow, but i wanted a different pesto… THANK you:D thank you for giving us more low carb so i can eat it:D

  • This is just sort of unintentionally funny. She actually seems kind of bored with this herself…I do appreciate the honesty about “yeah, this is not really like pasta, guys, lower your expectations accordingly” LOL.

  • Looks great. I’ leave out the meat though as I don’t care much for it. I’m sure it will still be spectacular. just with th cheese. I have several large zucchini in the garden ready to go.

  • Have this in the oven now! I asked hubby to pick up some zucchini at the store and he grabbed three little skinny ones. Guess I should have been more specific ��

    My house smells amazing so I can’t wait to try it ��

  • This is a delicious meal. This will be a weekly meal in my home with a twist since my family has allergies to shrimp. I can always make salmon or any other fish or protein then cut it into chunks to substitute the shrimp. We love zucchini! Making zucchini into noodles will be fun! I bought a spiral machine 2 yrs ago at Ross for less than $20. I have a lot of similar tools like All Clad pots and pans, the kitchen aide food processor etc. I love my kitchen and my tools! I don’t have the glass jars from Weck. I see them at William Sonoma but never invested in them. Perhaps next visit will be my time to purchase a few jars. It’s time to change up my pantry containers since we have lids everywhere! I will probably opt for the jars with attached lids.

  • I’ve never done zucchini noodles before. I think I’ll try pan frying them for a minute or two, but I liked your video very much. Too many haters on here.

  • I just made this, and OMG, it is absolutely delicious. I make my own tomato sauce with no sugar (I am doing Keto and we don’t have Rao’s in my country)… This is a game changer. Mine cooked faster than directed and I actually ended up with a slight crispy top. I sprinkled parmagiano on top with the mozz. Yum!

  • Hi Ali! I love that you are sharing more vegan recipes! I’m wondering what makes this recipe Thai? As far as I know, the only Thai dishes I can think of that use peanut sauce (which I assumed you had swapped in with almonds instead of peanuts) is satay–but I always see people naming dishes as “Thai Noodles with Peanut Sauce” or “Asian Noodles with Peanut Sauce” which drives me nuts (hah! Pun was not intended but I like it). It’s like boiling pasta, adding some tomato sauce, and calling it Italian. There is so much more to Italian cuisine than that—the same can be said for Thai cuisine.

  • how long will it keep in the frig? and what do you think about electric spiralizers? compared to hand ones? cheers! i want to buy a spiralizer but i dont know if i should go electric or hand version?

  • Hello! I cook, a lot, and I just found your channel. I look forward to watching many more of your videos!

    My only suggestion would be to remove the talks from the shrimp before adding them to the noodles. Nothing interrupts a good meal like having to undress your protein mid bite!

    Cheers!

  • I rather make a vegan version of this. I use firm tofu and blend sautés spinach with fine chopped onion and fine pressed garlic and salt and adobo seasonings and Italian seasonings. For my meat I used cooked lentils I cook with chop veggies garlic and onions and cilantro.

  • We just finished having this for dinner and it’s definitely going to be added to the regular rotation of meals. It was SO good, and really refreshing. I made sure to make extra avocado pesto to bathe all my meals in for the next few days.:) Thanks for the recipe!

  • Does this have a strong lemon taste? Or do you think you could describe the flavor? I have all the ingredients, but would like to know more (: x

  • Wonderful!!! I used almonds and 1 cup of basil in place of the parsley because that is what I had and served it alongside some baked pollock. Absolutely loved it can’t wait for leftovers.

  • Why no onions or garlic? I would add these to the pasta sauce as well as the ground beef. If I made this lasagna I would probably put one layer of noodles in the middle.

  • Okay, i came across this recipe and it looked sooooo good! I was honestly so skeptical since i had never tried zoodles in my life!!!! But i just made the recipe right now and omg it is literally soooo good!!!! I was scared it wouldn’t taste good cuz you’re not using real noodles but it’s literally so amazing!!!!

  • Every time I’ve made zoodles they come out slimy no matter how little I cook them. I’m going to try eating them raw like this and see if it’s more palatable.

  • Hello���� thank you for your great and healthy recepies! what about quinoa pasta? have you tried making it? I love pasta but I only can eat quinoa! If you can show us how to make it I’ll be so glad �� keep it up✌��

  • Awesome. Making this tonight. We just got a zucchini spiralizer and are eating healthy. Definitely subscribing to your channel. Thank You

  • I’m gonna go controversial and say that this recipe is actually a salad. Considering the ingredients it might even be (**SHOCKER!!**)… healthy! ��

  • Another great recipe as always, Ali! Just a note, the “info” button on the video is displaying the Vegetti and Paderno Spiralizer for purchase. Would hate for anyone to miss out on your awesome Inspiralizer, my personal favorite kitchen tool!

  • I just made this and finished eating it. It wernt bad, I like the light feel and taste of zucchini but the lemon taste in the dish I’m not too keen on. I just love trying new recipes though so i just gave it a go. Next il try the zucchini fries xx

  • Good organized video. Mostly healthy with the zucchinibut much of the public doesn’t realize that ground beef is NOT healthy at all. I never touch it.

  • this is the most useless video on youtube. all she did was cut the zucchini and put sauce on it. wow a 2 year old could’ve done that
    thanks for nothing

  • Every time I watch one of your videos I run out to the CSA and get what I need to cook it nana. So far it’s all been great. Gonna try your spring rolls next.

  • I’ve been wanting to purchase a spiralizer for awhile now. This one looks perfect. I’ll just call it an early birthday gift:)
    Thank you for another AWESOME recipe. As soon as I get my spiralizer I’m going to give this one a try….

  • Thank you so much for the recipe, I love the fact that you are so detailed which is a great source, I will make this lasagna for dinner today

  • Laura, will the pesto sauce last for about a week? The reason I ask is because I know that cut-open avocados tend to turn brownish/black and I would love to Meal prep this for lunch.

  • Hi Laura �� I really love the low carb videos especially the veggies haha I was wondering if you can make some more videos like this �� I’m planning on going on a diet and I always watch your videos to see if I can make simple recipes like this for like breakfast, lunch or dinner. Love you Laura ��

  • How are you able to eat such delicious zucchini based recipes without having indigestion from all the fiber? I wish I could eat this but zucchini goes right thru me!

  • Looks wonderful… I will try that…looks so much healthier than pasta… I stopped eating pasta many years ago.. these zucchini noodles are amazing… thank you my dear…

  • Hi Laura! I know you have been very busy with other things but I would love to see you make a chocolate avocado pudding recipe someday when you get a chance

  • Another terrific video! I’d like to have this recipe become a “regular” too. Good idea reposting it so that we get notified.

    I went ahead and installed your app as to help support your mission! $1.99 is well worth it. Looks good, so far!

  • The zucchini noodles didn’t look like they were cooked through enough.
    I would let them cook down a bit more.
    Just a personal preference…..

  • for a better pasta-like consistency result:-
    peel the courgette “zucchini” and spiralize it then place it into a steamer basket over 1 inch boilling water and cover the lid, let it steam for 3-5 min, you don’t want it to be too mushy and not too crispy, you can taste it until it reaches your desire consistency. Enjoy

  • I always cook my zoodles a little with the sauce and let it simmer. no added water or stock needed because of the moisture in the zucchini. it is always savory, comforting and delicious. this lite simmering causes the zoodles to be softer and releases the mild and pleasing flavor as well

  • I had gastric bypass surgery almost a week ago, I’m going to try this as soon as I can start to eat solid food again. Sounds yummy!

  • Laura I been watching your video’s cents 2016 and I still watch them I love your videos so much��������❤������❤����������������❣��

  • Seems like you would be able to get more of that yummy dressing out of the bowl if you used a spoon. A lot was wasted. I’m going to try it though!!

  • You always have the best looking bell peppers! I can never find symmetrical looking ones. Also that blue is your color!

    This all looks delicious!

  • In your more recent video with the fajita bowls you put the bell pepper on the inspiralizer the opposite way, where the bottom of the pepper is attached to the teeth end and the top is against the blade.

    Which way is best?

    It seems like with the top of the pepper hitting the blade first, you get less seeds since they’re mostly left in the bottom after removing the seeds from earlier.

  • I substituted eggplant for the zucchini. I grilled the eggplant like you did with the zucchini. I like the eggplant flavor. I remove the skin of the eggplant as it can be tough in the lasagna. Tastes great. Raos is a good sauce if you don’t want to make your own.

  • now this is a salad that i would want to try. I’m trying to find make ahead recipes for work lunches. with a lot of these would you be able to prep the veggies over the weekend and possibly make the sauce separately to add later on?

  • I’ve been wanting to purchase a spiralizer for awhile now. This one looks perfect. I’ll just call it an early birthday gift:)
    Thank you for another AWESOME recipe. As soon as I get my spiralizer I’m going to give this one a try….

  • Hi Laura.. Really love the recipes!! They are easy for beginners as well and always look so delicious!! Can you please do a video on English breakfast!! Love from India.. ��

  • Mia is cute and soo lucky because of you this recipe looks great i am goona try it soon love you so much laura summer is around plzz can you share some ice cream recipes with us plzz its very hot over here and i want something refreshing plzzz laura love you mia

  • I just got an electric spirilizer and love your recipes. I want to make this for my grand daughter’s surprise birthday party! Thanks!

  • Awesome I was just thinking what healthy foods I can make with seafood and this one I will for sure try out. Thank you for sharing

  • Currently eating this creamy sauce with wheat noodles and it is soooo good. I have tried many vegan cream sauces and this is my fav. I added minched sautéed mushrooms and hot sauce. Thanks for the recipe!!

  • Hi, Ali, I really like this salad! I made it for my book group meeting and it was a great success! I made one alteration: instead of Sriracha sauce, I used Viet Nam garlic chili sauce. For me, it has a more asian flavor and a little brighter heat. Thanks again for a splendid dish! Peg

  • Hi Lisa. I jus made this Delius plate. My first time trying zucchini noodles and we just loved. I bought the spiralizer and as you said, it is espectacular and easy to use. Thanks. God bless you.