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Recipe Book
90
Delicious
R e c ip e s
CONTENT:
4 Peas and pesto potato noodles
5 Zoodle and carrot lo mein
6 Apple ambrosia salad
7 California roll in a bowl
8 Carrot raisin salad
9 Chicken parmesan noodles
10 Cinnamon sugar apple ruffles
11 Beginner zoodles
12 Collard spiral wraps
13 Chinois chicken salad
14 Chicken and veggie tacos
15 Carrot enchilada bake
16 Butternut squash nachos
17 Basic potato “pasta”
18 Spicy veggie sushi bowls
19 Sweetpotato noodles
20 Zoodles marinara (zucchini noodles with chunky tomato sauce)
21 Ginger – spiked soba noodles with green pesto and roasted tofu
22 Easy bruschetta chicken dinner
23 ai durunken zucchini nodles with spicy honey chicken
24 Butternut squash noodles in sage brown butter
25 Creamy spinach and sweet potato noodles with cashew sauce
26 Pear noodle yogurt parfaits with chobani
27 Sweet potato curly fries
28 Summer courgetti and meatballs
29 Vietnamese prawn spiralized rolls
30 Open-faced summer bruschetta omelet with spiralized zucchini
31 Sesame chicken zucchini noodles
32 Split pea and cauliflower curry with roasted rutabaga noodles
33 Asian sesame spiralized carrots
34 Spiralized daikon ramen with portobello mushrooms and soft boiled egg
35 Spiralized yellow squash with basil and mint
36 Spiralized sesame cucumber and zucchini bowl with avocado
37 Vegan curry with spiralized potatoes
38 Vegan red coconut curry with Brussels sprouts, edamame and spiralized rutabaga
39 Salmon red coconut curry with turnip noodles
40 Cauliflower and lentil butternut squash noodle bowl with maple tahini
41 Spiralized vegan ramen soup with zucchini noodles
42 Kung pао chiсkеn аnd snap peas with spiralized oniоnѕ
43 Bikini bolognese
44 Ginger roasted salmon and sweet potato noodles with miso-maple dressing
45 Spicy ginger pork and enoki mushroom soup with flat zucchini noodles
46 Szechuan zucchini noodles with thai ginger steak
47 Ginger-miso carrots with watercress and baked tofu
48 Spiralized kani salad
49 Cold spiralized sesame noodle salad
50 Chilled zucchini noodle and prosciutto salad with sunflower seeds
51 Easy coconut green curry with zucchini noodles
52 Sesame chicken and bok choy zucchini noodle bowl with sriracha
53 Triple-bean zucchini salad
54 Brussels sprouts & pear noodle salad
55 Sweet potato noodle & chickpea salad
56 Spiralized veggie & roasted chickpeas salad
57 ai rainbow salad
58 Cucumber noodle salad with spicy sesame dressing
59 Spiralized cucumber & tomato salad
60 Spiralized cucumber & tuna salad
61 Spiralized zucchini pasta salad
62 Daikon-noodle soup
63 Carrot-noodle & onion soup
64 Italian zucchini noodle soup
65 Turnip-noodles & chicken soup
66 Daikon-noodles pho
67 Chicken zucchini-noodles soup
68 ai soup
69 Slow cooked chipotle zucchini noodle soup
70 Gluten-free caesar zucchini noodles with lemon-parsley chicken and tomatoes
71 Crunchy zucchini noodle wrap with feta and avocado
72 Ham and mushroom potato nests with fried quail's eggs - gluten-free
73 Raw beetroot salad with walnut dressing & goat’s cheese
74 Celeriac pasta with walnut and apple sauce
75 Greek cucumber noodles
76 Prawn arrabbiata with zucchini spaghetti
77 Chiicken and chickpea broccoli noodle pasta
78 Black bean potato nachos
79 Lentil ragu with courgetti
80 Apple arugula salad with goat cheese
81 Pesto zuchinni with sundried tomatoes
82 Chicken lettuce wrap bowls with spiralized vegetables
83 Vegan coconut chickpea curry with spiralized carrots and bell peppers
84 Ginger coconut chicken bowl with zucchini noodles
85 Tuna, avocado and quinoa salad with spiralized cucumber
86 Spicy sesame ginger chicken stir fry with zucchini noodles
87 Bacon and white bean zucchini noodle soup
88 Chicken in mushroom sauce with butternut squash noodles
89 Pork lo mein with zucchini noodles
90 Ginger tahini cucumber noodle and carrot salad
91 Curried chicken salad with spiralized cucumbers
92 Spiralized cucumber kimchi
93 Avocado and tomato zucchini noodle salad with basil vinaigrette
Peas and pesto potato noodles
Nutrition Facts Ingredients:
Serves 3 ► 1 tablespoon extra virgin olive oil
Amount Per Serving ► 1.5 pounds Yukon gold potatoes,
Calories 364
peeled and spiralized
% Daily Value*
► Salt and pepper, to taste
Total Fat 21.2g 33% ► 1 cup frozen garden peas
Cholesterol 4.7mg 2% For the pesto:
Sodium 114.2mg 5% ► 2 tablespoons pine nuts
Total Carbohydrate 39.3g 13% ► 2 packed cups of basil
Sugars 1.4g ► 2 tablespoons parmesan cheese
Protein 9.9g 20% ► 3 tablespoons extra virgin olive oil
Vitamin A 1% ► 1large garlic clove
Vitamin C 57%
Prep. Time: 10min Preparation:

• Place a large skillet over
Cook Time: 10min medium-high heat and add the olive oil.
Once oil heats add in the potato noodles
and season with salt and pepper.
Total Time: 20min Toss and then cover and cook, uncovering
occasionally to toss, for 7-10 minutes or
until potato noodles are cooked through.
Place in a large mixing bowl.
• While the potatoes cook, in a food

processor, place all of the ingredients
for the pesto and pulse until creamy.
Taste and adjust to your preferences,
if necessary. Set aside. Also, cook your
peas according to package directions.
• Once potato noodles, peas and pesto

are done, combine in a bowl and toss
thoroughly to combine. Serve immediately
or place in refrigerator and serve later,
chilled.
4
Zoodle and carrot lo mein
Serves 3 ► 2 teaspoons toasted sesame oil
Amount Per Serving ► 3 green onions, sliced into thin rounds
Calories 210
(white and light green parts), (1/3 cup)
% Daily Value*
► 1 clove garlic, minced
Total Fat 6.5g 10% ► 6 tablespoons light teriyaki sauce
Cholesterol 38.6mg 13% ► 2 teaspoons cornstarch
Sodium 782.3mg 33% ► 1 teaspoon fresh grated ginger,
Total Carbohydrate 23.7g 8% or ½ teaspoon dried ginger
Sugars 12.4g ► 3 medium carrots (12 ounces), spiralized
Protein 15.7g 31% ► 3 large zucchinis (about 2 pounds),
Vitamin A 73% spiraled into 6-inch strands (11 cups)
Vitamin C 30%
► ¾ cup frozen shelled edamame, cooked
according to package directions
► 1 cup roughly chopped rotisserie
Prep. Time: 15min chicken (about 6 ounces)
► Roasted, unsalted peanuts,
coarsely chopped, optional
Cook Time: 15min
Preparation:
Total Time: 30min • Heat the oil in a wok or large
nonstick skillet over medium-low heat.
Add the green onions and garlic and cook,
stirring frequently until the onions are
softened and the garlic is fragrant,
about 3 minutes.
• Meanwhile, in a small bowl, whisk

together the teriyaki, cornstarch, and
ginger until well combined.
• Add the sauce and the zucchini and

carrot noodles to the wok, stirring
frequently. Increase the heat to medium
high and cook, stirring frequently, until the
noodles soften, about 7 minutes.
Stir in the edamame and chicken until
heated through, about 1 minute.
• Serve with chopped peanuts as desired.
5
Apple ambrosia salad
Serves 4 ► 4 small apples such as honey crisp
Amount Per Serving ► 1/4 cup toasted coconut
Calories 315 ► 1 can (8 ounce size) mandarin
% Daily Value*
oranges, drained
Total Fat 8.7g 13% ► 1 can (10 ounce size) pineapple
Cholesterol 20.1mg 7% tidbits, drained
Sodium 64.6mg 3% ► 1/4 cup maraschino cherries,
Total Carbohydrate 58.8g 20% thoroughly drained
Sugars 44.7g ► 1/2 cup mini marshmallows
Protein 5.5g 11% ► 1/3 cup sour cream
Vitamin A 6% ► 2 tablespoons granulated sugar
Vitamin C 51%
► 1 tablespoon lemon juice

• Spiralize apples and place them
Total Time: 10min into a mixing bowl.
• Add remaining ingredients, stir to

combine; then place into a serving bowl.
• Garnish as desired and serve.
6
California roll in a bowl
Serves 4 ► 2 large carrots, spiralized
Amount Per Serving ► 1 english cucumber
Calories 260 ► 1/2 cup crab meat or imitation crab
% Daily Value*
► 1 avocado, diced
Total Fat 25.4g 39% ► Hot rice, pickled ginger, soy sauce,
Cholesterol 11.7mg 4% wasabi and sesame seeds for serving
Sodium 248.3mg 10%
Total Carbohydrate 4.5g 1%
Sugars 2.3g
Protein 4.6g 9%
Vitamin A 21%
Vitamin C 6%

• Spiralize the carrots and cucumber,
Total Time: 10min then divide between 4 bowls.
• Divide the crab and

avocado between the bowls.
• Serve with rice, pickled ginger,

soy sauce, wasabi and sesame seeds.
7
Carrot raisin salad
Serves 5 ► 8 large carrots, spiralized
Amount Per Serving ► 1/2 cup dark raisins
Calories 297 ► 1 cup pineapple tidbits
% Daily Value*
► Kosher salt and fresh pepper to taste
Total Fat 16.9g 26% ► 1/2 cup mayonnaise
Cholesterol 9.2mg 3% ► 2 tablespoons yellow mustard
Sodium 846mg 35% ► 1 tablespoon apple cider vinegar
Total Carbohydrate 35.5g 12% ► 3 tablespoons granulated sugar
Sugars 26.3g
Protein 1.9g 4%
Vitamin A 64%
Vitamin C 17%

• Spiralize the carrots; place in a
Total Time: 10min mixing bowl.
• Add raisins and pineapple, then season

with salt and pepper.
• In a small bowl, whisk together the

mayonnaise, mustard, vinegar and sugar.
• Pour over carrot mixture then

stir to combine.
8
Chicken parmesan noodles
Serves 4 ► 4 sweet potatoes, spiralized
Amount Per Serving ► 1 small yellow onion
Calories 379 ► 4 chicken breasts
% Daily Value*
► 2 tablespoons unsalted butter, melted
Total Fat 15.8g 24% ► Kosher salt, fresh pepper and
Cholesterol 59.7mg 20% chili flakes to taste
Sodium 621mg 26% ► 4 cloves garlic, chopped
Total Carbohydrate 36.6g 12% ► 4 sage leaves, torn
Sugars 10.9g ► 1/3 cup whole milk
Protein 23.5g 47% ► 1/2 cup parmesan cheese, grated
Vitamin A 77%
Vitamin C 33%

• Preheat oven to 400°F.
Cook Time: 25min
• Grease a 9x13-inch pan, then set aside.
Total Time: 40min • Spiralize potatoes and onion.
• Scatter loosely over the pan then add

the chicken.
• Drizzle with butter then season with

salt, pepper and chili flakes.
• Scatter over the garlic and sage, and then

add milk and parmesan in an even layer.
• Bake for 25 minutes or until well

browned or thickest part of chicken
registers 165°F on a meat thermometer.
9
Cinnamon sugar apple ruffles
Serves 4 ► 8 small apples, spiralized
Amount Per Serving ► 2 tablespoons granulated sugar
Calories 217 ► 1 teaspoon ground cinnamon
% Daily Value*
► 1/2 teaspoon freeze dried
Total Fat 0.6g 1%
vanilla (optional)
Cholesterol 0mg 0% ► Pinch of kosher salt
Sodium 585.2mg 24%
Sugars 44.1g
Protein 1g 2%
Vitamin A 1%
Vitamin C 28%

Cook Time: 40min • Line 2 sheet pans with parchment
then set aside.
• Spiralize the apples and place into
Total Time: 55min a large mixing bowl.
• Sprinkle over the sugar, cinnamon,
vanilla and salt then toss gently with
your hands.
• Loosely pile apples onto sheet pans
and try to distribute evenly.
• Bake for 30-45 minutes or until dry
and beginning to brown.
• Store apple chips airtight for up to
1 week.
10
Beginner zoodles
Serves 4 ► 4 zucchinis, peeled if desired,
Amount Per Serving
spiralized into noodles
Calories 465 ► 1 tablespoon olive oil
% Daily Value*
► 1 tablespoon unsalted butter
Total Fat 10.5g 16% ► 4 cloves garlic, chopped
Cholesterol 12.5mg 4% ► Kosher salt, fresh pepper and chili
Sodium 688.4mg 29% flakes to taste
Total Carbohydrate 67.4g 22% ► 1 pound spaghetti, cooked and hot
Sugars 0.1g ► A block of parmesan cheese
Protein 25g 50% for serving
Vitamin A 3%
Vitamin C 11%

• Spiralize the zucchinis then set aside.
Cook Time: 5min
• Heat a large skillet over medium-high
heat then add the oil and butter.
Total Time: 15min
• Add garlic, salt, pepper and chili flakes,
then stir until fragrant.
• Add zoodles and pasta, and then

stir gently for 2-3 minutes or just
until heated through.
• Grate some parmesan cheese over

the top and serve immediately.
11
Collard spiral wraps
Serves 5 ► 1 large carrot
Amount Per Serving ► 6 medium size radishes
Calories 543 ► 2 small beets
% Daily Value*
► 2 broccoli stems
Total Fat 15g 23% ► 1 firm pear, such as bosc
Cholesterol 15mg 5% ► 4 large raw collard leaves,
Sodium 809.1mg 34% stems trimmed
Total Carbohydrate 76.8g 26% ► 1 cup store-bought hummus
Sugars 5.8g ► 4 dill pickles, thinly sliced
Protein 25.5g 53% ► 1/4 cup blue cheese crumbles
Vitamin A 12%
Vitamin C 108%

• Spiralize the carrot, radishes, beet,
Total Time: 10min broccoli stems and pear; set aside.
• Spread each collard leaf with

some hummus.
• Top with the spiralized vegetables

and pear, pressing them down into
the hummus.
• Top with pickles and blue cheese.
• Roll up burrito-fashioned and place

seam-side down on serving plate.
12
Chinois chicken salad
Serves 4 ► 2 large carrots
Amount Per Serving ► 1 daikon radish or 12 radishes
Calories 419 ► 1 head napa cabbage, julienned
% Daily Value*
► 1 bunch green onions, sliced
Total Fat 8.8g 14% ► 2 cups leftover chicken, shredded
Cholesterol 57.9mg 19% ► 1 tablespoon dry mustard
Sodium 1132.3mg 47% ► 2 tablespoons soy sauce
Total Carbohydrate 69.5g 23% ► 1/4 cup rice wine vinegar
Sugars 30.4g ► 1/4 cup honey
Protein 19.1g 38% ► 1 teaspoon dark sesame oil
Vitamin A 28% ► 1/2 cup canola oil
Vitamin C 175%
► Fried wonton strips or chow mein
noodles, store-bought for serving

• Spiralize carrots and radishes;
Cook Time: 20min place in bowl.
• Add the cabbage, onions and chicken

Total Time: 35min then toss to combine.
• In a small bowl, whisk together the

mustard, soy sauce, vinegar, honey
and sesame oil.
• Stream in the oil until smooth

and emulsified.
• Pour some of the dressing over

the salad and toss to combine.
• Top with fried wonton strips or

chow mein noodles, garnish as
desired and serve.
13
Chicken and veggie tacos
Serves 6 ► 1 large carrot
Amount Per Serving ► 6 large radishes
Calories 421 ► 1 small red onion
% Daily Value*
► 1 small jicama bulb (optional)
Total Fat 9g 14% ► 1 Small wedge firm green cabbage
Cholesterol 39.2mg 13% ► 1/2 cup chicken stock
Sodium 996mg 42% ► 2 cups leftover meat such as
Total Carbohydrate 64.9g 22% chicken, shredded
Sugars 3.3g ► Kosher salt and fresh pepper to taste
Protein 19.3g 39% ► 12 corn or flour tortillas
Vitamin A 8% ► Salsa, avocado, cilantro, jalapeño,
Vitamin C 75%
lime wedges, sour cream and cheese
for serving

• Spiralize the carrot, radishes, red onion,
Cook Time: 15min jicama and cabbage; keep in separate bowls.
• Pour chicken stock into a skillet over

Total Time: 30min medium-high heat and add chicken.
• Season with salt and pepper then simmer

until hot; transfer to a serving dish.
• Set ingredients out so that everyone can

build their own tacos as they like them.
14
Carrot enchilada bake
Serves 4 ► 6 large carrots
Amount Per Serving ► 1 small white onion
Calories 431 ► 4 corn tortillas, torn
% Daily Value*
► 1 package (2 ounce size)
Total Fat 13g 20%
enchilada seasoning
Cholesterol 83.8mg 28% ► 2 cups shredded leftover chicken
Sodium 879.2mg 37% ► 1 cup shredded monterrey jack cheese
Total Carbohydrate 52.7g 18% ► 1 can (17 ounce size) enchilada sauce
Sugars 10.5g ► Chopped cilantro for serving
Protein 26.4g 53%
Vitamin A 66%
Vitamin C 20%

Cook Time: 30min
• Butter an 8x8-inch baking dish then set aside.
Total Time: 45min • Spiralize the carrots and onion.
• Press the carrots and onion down into the

baking pan, tearing any carrots that are tall.
• Scatter over the tortillas, enchilada

seasoning, chicken, cheese and sauce.
• Bake for 25-30 minutes or until brown

and bubbly.
• Garnish with cilantro and serve hot.
15
Butternut squash nachos
Serves 4 ► 2 small butternut squash, neck only, peeled
Amount Per Serving ► 2 tablespoons olive oil
Calories 295 ► Kosher salt and fresh pepper to taste
% Daily Value*
► 1 tablespoon taco seasoning
Total Fat 20.9g 32% ► 1 bag (9.6 ounce size) hearty sausage
Cholesterol 36.5mg 12% crumbles (these are already cooked)
Sodium 1360.6mg 57% ► 1 1/2 cups mexican cheese blend
Total Carbohydrate 10.7g 4% ► 1 bunch green onions, chopped
Sugars 3.5g ► 1 large tomato, diced
Protein 18.1g 36% ► 1 jalapeño pepper, sliced
Vitamin A 22% ► 1/2 cup sliced black olives
Vitamin C 70%
► Fresh cilantro for serving

Cook Time: 25min
• Cover a sheet pan with parchment paper.
Total Time: 45min • Spiralize the butternut squash.
• Pile loosely onto sheet pan then drizzle with

oil and season with salt, pepper as well as taco
seasoning.
• Bake for 10-15 minutes or until dry and edges

are beginning to brown.
• Scatter remaining ingredients, except cilantro,

over squash ribbons.
• Bake for an additional 10 minutes to melt the

cheese and heat ingredients through.
• Scatter with cilantro before serving.
16
Basic potato “pasta”
Serves 4 ► 8 medium Yukon gold or russet potatoes
Amount Per Serving ► Kosher salt to taste
Calories 358 ► Olive oil to taste
% Daily Value*
Total Fat 3.9g 6%

Cholesterol 0mg 0%
Sodium 606.9mg 25%
Sugars 3.5g
Protein 8.7g 17%

Vitamin A 0%
Vitamin C 140%

• Bring an 8-quart stockpot of water to a
Cook Time: 5min boil and season with salt.
• Spiralize the potatoes.

Total Time: 15min
• Rinse potatoes immediately under cold
water to remove surface starch.
• Drop potatoes into boiling water and

cook for 30 seconds to 1 minute until
al dente then immediately remove from
water.
• Drizzle with oil then toss very

gently to coat.
• Garnish as desired and serve

immediately.
17
Spicy veggie sushi bowls
Serves 2 ► 1 cup brown rice, rinsed
Amount Per Serving For sauce:
Calories 312 ► 1/4 cup mayonnaise
% Daily Value* ► 1 garlic clove, finely minced
Total Fat 22.6g 35% ► 1 teaspoon rice vinegar
Cholesterol 11.6mg 4% ► 1/2 teaspoon sriracha sauce (or to taste)
Sodium 340.1mg 14% ► 1/2 teaspoon dark soy sauce
Total Carbohydrate 22.9g 8% To assemble:
Sugars 3.6g ► 1/2 cup shelled edamame (fresh or
Protein 4.6g 9% ► frozen)
Vitamin A 21% ► 1 large carrot, peeled and spiralized
Vitamin C 12% ► 1/2 seedless cucumber, spiralized
► 1 green onion, spiralized
Prep. Time: 15min ► 1 sheet sushi nori seaweed, thinly sliced
► into ribbons
► Pickled ginger, for garnish
Cook Time: 50min ► Black sesame seeds, for garnish
Total Time: 65min Preparation:

• Bring rice and 2 cups of water to a boil in a saucepan set over
medium-high heat. Reduce heat to medium-low, cover and simmer until
liquid is absorbed and rice is tender, about 40 minutes (refer to package
for specific cook times). Remove from let sit, still covered, for 10
minutes, then spread out onto a cookie sheet or casserole dish to cool
(rice can be made ahead of time).
• In a small bowl, whisk together mayonnaise, garlic, rice vinegar,

sriracha, and soy sauce. Add more sriracha to taste if you want a spicier
sauce. e sauce will be fairly thick. If you like you can thin it out with
1-2 tablespoons of water for a more ‘drizzling’ consistency.
• Bring a small pot of water to a boil. Cook shelled edamame for

3 to 5 minutes or until tender but not mushy.
• Drain and rinse with cool water to stop the cooking process.
• To assemble, divide rice among serving bowls. Top with edamame,

carrot, cucumber, and seaweed, plus a few slices of pickled ginger and a
sprinkle of black sesame seeds as a finishing touch. Drizzle with sauce
and serve at room temperature.
18
Sweet potato noodles
Serves 3 ► 3 medium california sweet potatoes,
Amount Per Serving spiralized into noodles
Calories 231 ► 2 cloves garlic, roughly chopped
% Daily Value* ► 1 shallot, roughly chopped
Total Fat 10.1g 15% ► 2 tablespoons olive oil
Cholesterol 0mg 0% ► 1 cup button mushrooms,
Sodium 193.8mg 8% cleaned and sliced
Total Carbohydrate 33.7g 11% ► 1 teaspoon red pepper flakes
Sugars 9.2g ► 2 tablespoons freshly
Protein 3.9g 8% chopped chives
Vitamin A 62% ► Kosher salt and freshly cracked
Vitamin C 11% black pepper to taste

• In a large skillet, heat the olive oil over
Cook Time: 10min medium-high heat. Add the chopped garlic
and shallots and sauté for 1 minute until
fragrant. Add the sliced mushrooms and
Total Time: 20min sauté for 5-6 minutes until golden brown.
Season with salt and pepper as needed.
• Add the sweet potatoes noodles to the

skillet and sauté for 5-6 minutes until they
start to become tender. Add a tablespoon
or two or water to continue to cook the
sweet potatoes noodles until they are fork
tender and fully cooked. Season with salt
and pepper along with the red pepper
flakes and remove from the heat.
• Sprinkle with the freshly cut chives

before serving and serve as a main course
or a side dish.
19
Zoodles marinara (zucchini noodles
with chunky tomato sauce)
Serves 3 ► 2 tablespoons delallo extra virgin olive oil
Amount Per Serving ► 1/2 cup diced white onions
Calories 145 ► 6 garlic cloves, peeled and
% Daily Value* minced (or pressed)
Total Fat 10.1g 16% ► 1 (28-ounce) can delallo diced tomatoes
Cholesterol 0mg 0% ► 2 tablespoons delallo tomato paste
Sodium 193.8mg 59% ► 1/2 cup roughly-chopped fresh basil
Total Carbohydrate 33.7g 4% leaves, loosely packed
Sugars 9.2g ► 1 1/2 teaspoons coarse salt
Protein 3.9g 7% ► 1/4 teaspoon black pepper
Vitamin A 11% ► 1/8 teaspoon crushed red pepper
Vitamin C 40% flakes (or a pinch of cayenne)
► 2 large zucchinis, spiralized
► Freshly-grated parmesan cheese,
Prep. Time: 15min for grating
Cook Time: 25min Preparation:

• Heat oil in a large saute pan over
Total Time: 40min medium-high heat. Add onions and saute
for 5 minutes, stirring occasionally, until
the onions are soft and translucent. Add garlic and saute for 1 minute,
stirring frequently, until fragrant. Add in the tomatoes, tomato paste,
basil, salt, pepper, and crushed red pepper flakes, then stir to combine.
Continue cooking until the sauce reaches a simmer. en reduce heat to
medium-low and continue to let the sauce simmer for about 15 minutes,
or until the oil on the surface is a deep orange and the sauce is reduced
and thickened. Taste, and season the sauce with additional salt and
pepper if needed.
• Add in the spiralized zucchini and toss until it is evenly coated with
sauce. Continue to cook for 2-3 minutes until the noodles are slightly
softened. Remove from the heat and serve immediately, garnished with
parmesan cheese.
20
Ginger spiked soba noodles with
green pesto and roasted tofu
Serves 5 ► 1 zucchini, spiralized
Amount Per Serving ► 1 270g packet soba noodles
Calories 399 ► 250g tofu, sliced
% Daily Value* ► 2 tbsp tamari
Total Fat 11.9g 18% ► 1 tbsp rice wine vinegar
Cholesterol 1.5mg 0% ► 2 tsp coconut sugar or honey
Sodium 468.7mg 20% Avocado dressing:
Total Carbohydrate 64.2g 21% ► ½ avocado
Sugars 7.8g ► 2 tbsp tamari
Protein 15.1g 30% ► 1 tsp minced ginger
Vitamin A 0% ► 1 tbsp rice wine vinegar
Vitamin C 27% ► 1 loosely packed cup of rocket
► ½ loosely packed cup of coriander
Prep. Time: 20min (cilantro) leaves
► ½ lemon, juiced
► 2 tbsp sesame oil
Cook Time: 60min ► 1 small garlic clove, minced
► ½ tbsp honey
► Water, to
Total Time: 80min
Preparation:
• Preheat oven to 200 C || 395 F. 0 0
• Combine the tamari, rice wine vinegar and sweetener and coast the
tofu. Leave to marinate at least 20 minutes while the oven preheats.
• Line a baking tray and brush or spray with some oil. Add the tofu, and
bake around 20 minute, then turn and bake another 10 - 15 minutes or
until golden.
• While to tofu is roasting, spiralise the zucchini and set aside.
• Cook the soba noodles according to packet directions, and rinse under
cold water to cool once done.
• To make the dressing, add all ingredients to a blender and blend until
smooth, adding a little water (around a tablespoon at a time) until you
get your desired consistency - i usually add around 3 - 4 tablespoons.
• To serve, combine the noodles together and then stir through the
dressing. Place in bowls, and top with the roasted tofu, sesame seeds
and coriander leaves.
21
Easy bruschetta chicken dinner
Serves 4 ► 4 skinless boneless chicken breasts
Amount Per Serving ► About 1 pound tomatoes, chopped
Calories 499
(about 1 and 1/2 cups chopped)
% Daily Value*
► 3 tablespoons chopped basil leaves
Total Fat 14.6g 22% ► 2 whole garlic cloves, minced
Cholesterol 198.6mg 66% ► Salt and freshly ground black
Sodium 136.6mg 6% pepper to taste
Total Carbohydrate 24.8g 8% ► 2 tablespoons olive oil
Sugars 1.9g ► 2 large zucchinis, spiralized into noodles
Protein 66.2g 132%
Vitamin A 3%
Vitamin C 50% Preparation:
• Marinate the chicken in advance: place
chicken breasts into a large ziplock bag
Prep. Time: 2 hours or shallow tupperware. Pour 1 cup of
for marinating dressing on top and make sure it covers
every inch of chicken. Seal up and
Cook Time: 25min refrigerate for 2 - 24 hours. I always for
at least 8 hours for the best flavor.
Total Time: 2 hours, 25min
• Make the bruschetta topping in
advance: combine the chopped tomatoes, basil leaves, minced garlic, and 2
tablespoons remaining italian dressing. Add salt and freshly ground pepper to
taste. Cover tightly and refrigerate for 2 - 24 hours.
• In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the
marinated chicken and cook for 15 minutes, turning once. You want the
chicken nice and browned on the outside while fully cooked inside. Remove
the chicken from the skillet; do not clean out skillet.
• Add 1 tablespoon of olive oil to the skillet, followed by the zucchini noodles
and 3/4 cup of the bruschetta topping. Cook for 5-6 minutes, stirring
occasionally. e noodles will cook down, absorbing all the flavor. Remove
from heat and place chicken on top of the noodles-- or, if using a serving dish,
place noodles on first and top with chicken.
• Evenly top each chicken breast with remaining bruschetta mixture. Serve
immediately. Leftovers keep well in the refrigerator for a few days.
Reheat to your liking.
22
Thai durunken zucchini nodles
with spicy honey chicken
Serves 4 ► 1 tablespoon hoisin sauce
Amount Per Serving ► 1 tablespoon low-sodium soy sauce
Calories 413 ► 1/2 tablespoon oyster sayce
% Daily Value*
► 2 tablespoons sweet chili sauce
Total Fat 20.3g 31% ► 2 tablespoons coconut oil
Cholesterol 35.1mg 12% ► 1 pound boneless, skinless chicken
Sodium 767.9mg 32% thighs cut into pieces
Total Carbohydrate 45.4g 15% ► 1/2 teaspoon salt
Sugars 14.5g ► 1/4 teaspoon pepper
Protein 18.5g 37% ► 1 1/2 tablespoons chili garlic sauce
Vitamin A 8% ► 1 1/2 tablespoons honey
Vitamin C 129%
► 2 shallots, minced
► 2 garlic cloves, minced
► 1 red bell pepper, sliced
Prep. Time: 15min
► 2 scallions, sliced
► 2 medium zucchinis, spiralized
Cook Time: 25min ► 2 teaspoons hot chili sesame oil
► 1/4 cup chopped roasted peanuts
► Fresh thai basil for topping
Total Time: 40min
Preparation:
• Heat a large skillet over medium heat. Once hot, add the
hoisin, soy sauce, oyster and sweet chili sauce and stir it together.
Cook for 1 to 2 minutes, until the sauce is combined and warm.
Transfer it to a bowl.
• Add the coconut oil to the same skillet over medium heat. Season
the chicken with the salt and pepper. Add it to the skillet and cook until
browned on all sides, about 6 to 8 minutes. Stir together the chili garlic
sauce (or sriracha) and honey and add it to the chicken. Stir well and cook
for another minute or two. Transfer the chicken to a bowl or plate.
• Add the shallots, garlic and red pepper to the skillet. Cook until
softened, about 5 minutes. Return the sauce and the chicken to the
skillet. Cook for 1 to 2 minutes. Add in the scallions and the zucchini,
tossing well to coat. Cook for 2 to 3 minutes, until the zucchini noodles
soften. Toss in the peanuts. Drizzle the entire skillet with hot chili
sesame oil. Serve immediately.
23
Butternut squash noodles in sage brown butter

Serves 4 ► 4 cups spiralized butternut
Amount Per Serving
squash ‘noodles’
Calories 201 ► 2 teaspoons extra virgin olive oil
% Daily Value*
► 4 tablespoons unsalted butter
Total Fat 15g 23% ► 10 medium fresh sage leaves
Cholesterol 32.9mg 11% ► Salt and pepper to taste
Sodium 637.5mg 27% ► Optional garnish: freshly grated
Total Carbohydrate 17g 6% parmesan cheese
Sugars 3.1g
Protein 2.9g 6%
Vitamin A 57%
Vitamin C 49%

• Preheat oven to 4000F.
Cook Time: 15min
• Prepare a large baking sheet with
parchment paper. Place the spiralized
Total Time: 30min squash noodles on the parchment and
drizzle with the olive oil. Gently toss to
coat with the oil.
• Bake for 7 minutes. Noodles with be softer but not completely soft,
however they will continue to soften outside of the oven.
• While noodles are cooking, melt the butter in a large skillet over
medium heat, stirring constantly. Within 1-2 minutes the butter will begin
to brown; add the sage leaves at this time, stirring to saute them until
they are fragrant and darken. e entire process only takes 2-3 minutes.
Remove from heat.
• Toss the squash noodles in the browned butter to fully coat and serve
immediately.
24
Creamy spinach and sweet potato noodles
with cashew sauce
Serves 4 ► 1 cup cashews
Amount Per Serving ► 3/4 cup water (more for soaking)
Calories 349 ► 1/2 teaspoon salt
% Daily Value*
► 1 clove garlic
Total Fat 19.8g 30% ► 1 tablespoon oil
Cholesterol 0mg 0% ► 4 large sweet potatoes, spiralized
Sodium 414.3mg 17% ► 2 cups baby spinach
Total Carbohydrate 38.1g 13% ► A handful of fresh basil leaves,
Sugars 7.6g chives, or other herbs
Protein 9.2g 18% ► Salt and pepper to taste
Vitamin A 83% ► Olive oil for drizzling
Vitamin C 17%
Prep. Time: 2hours Preparation:

• Cover the cashews with water in
Cook Time: 10min a bowl and soak for 2 hours or so.
• Drain and rinse thoroughly. Place in a

Total Time: 2hours, 10min food processor or blender (i got better
texture with the blender) and add the
3/4 cup water, salt, and garlic.
Puree until very smooth.
• Heat the oil in a large skillet over high

heat. Add the sweet potatoes; toss in
the pan for 6-7 minutes with tongs until
tender-crisp. Remove from heat and toss
in the spinach – it should wilt pretty
quickly.
• Add half of the herbs and half of the

sauce to the pan and toss to combine.
Add water if the mixture is too sticky.
Season generously with salt and pepper,
drizzle with olive oil, and top with the
remaining fresh herbs.
25
Pear noodle yogurt parfaits with chobani

Serves 1 ► 3/4 cup diced fruit (bananas,
Amount Per Serving
blueberries or strawberries)
Calories 271 ► Chobani simply 100 gr greek yogurt -
% Daily Value*
vanilla, blueberry, strawberry
Total Fat 2.2g 3% ► 1 cup favorite granola
Cholesterol 4.5mg 1% ► 2 medium pears (bosc or anjou)
Sodium 537.9mg 22%
Sugars 33.1g
Protein 17.1g 34%

Vitamin A 4%
Vitamin C 68%

• Divide your diced fruit at the
Cook Time: 5min bottom of three mason jars.
• Top fruit with one container of chobani

Total Time: 10min simply 100 Greek yogurt per mason jar.
• Top Greek yogurt with 1/3 cup of

granola per mason jar.
• Top granola with pear noodles in

each mason jar.
• Serve with a spoon.
26
Sweet potato curly fries
Serves 1 ► 1 large sweet potato, spiralized
Amount Per Serving ► 2 tbs canola or olive oil
Calories 353 ► Seasonings (about 1/2 tsp salt,
% Daily Value*
1/4 tsp cayenne pepper, and 1/2 tsp
Total Fat 27.1g 42%
garlic powder)
Cholesterol 0mg 0%
Sodium 73.7mg 3%
Sugars 5.6g
Protein 2.1g 4%
Vitamin A 63%
Vitamin C 5%

• Preheat oven to 4500F. Spiralize the
Cook Time: 25min sweet potato or cut into slender wedges.
• In a large ziplock bag, toss the sweet

Total Time: 45min potato pieces with oil and seasonings to
coat well.
• Spread the fries in a single layer on a

large baking sheet lined with aluminum
foil. Keep them as spread out as possible,
or else they may steam instead of baking
which will result in mushy fries.
• Bake in the top rack of the oven (any

lower and the fries may burn)
for 20-25 minutes, flipping once.
27
Summer courgetti and meatballs
Serves 4 ► 400g pork mince
Amount Per Serving ► 4 garlic cloves, 2 crushed, 2 left whole
Calories 246
and unpeeled
% Daily Value*
► 2 tbsp olive oil, plus extra for frying
Total Fat 18.3g 28% ► 400g cherry tomatoes
Cholesterol 32.6mg 11% ► 4 fat courgettes
Sodium 62.1mg 3% ► 4 tbsp half-fat crème fraîche
Total Carbohydrate 10.8g 4% ► Zest 1 lemon
Sugars 3.6g ► 50g pine nuts, toasted
Protein 12.6g 25% ► Large handful basil
Vitamin A 1% ► Parmesan shavings, to serve (optional)
Vitamin C 50%

• Heat oven to 2000C/1800C
Cook Time: 30min fan/gas 6. Put the mince in a bowl,
season well and add the crushed garlic.
Mix together with your hands, and then
Total Time: 45min shape into small meatballs – roughly the
size of a cherry tomato. Heat 1 tbsp of
the oil in a large frying pan, add the meatballs and fry for 10-15 mins until
golden brown. Meanwhile, tip the tomatoes into a roasting tin with the
whole garlic cloves and the remaining oil. Season and roll around the tin
until well coated in oil, then roast for 15 mins.
• While the meatballs and tomatoes cook, use a spiralizer to create

courgette noodles. Once cooked, tip the meatballs into the roasting tin
with the tomatoes, fish out the garlic and set aside, then cover the tin
with foil to keep warm.
• Wash the frying pan. Heat another 1 tbsp oil in the pan, squeeze the
garlic cloves from their skins into the pan and mash with a fork. When
sizzling, add the crème fraîche, lemon zest and some seasoning. Add the
courgetti and toss in the pan for 30 secs until warmed through – any
longer and it will wilt. Remove the pan from the heat, and tip in the
meatballs, tomatoes and any juices from the tin. Toss together and scatter
with pine nuts, basil and parmesan, if you like.
28
Vietnamese prawn spiralized rolls
Serves 6 For the dipping sauce:
Amount Per Serving ► Juice of ½ lime
Calories 93 ► 2 tbsp rice wine vinegar
% Daily Value*
► 1 tbsp palm sugar
Total Fat 1.1g 2% ► 3 tbsp fish sauce
Cholesterol 30.8mg 10% ► 1 bird's-eye red chilli, finely
Sodium 882.3mg 37% chopped (optional)
Total Carbohydrate 4.8g 2% For the rolls:
Sugars 2.9g ► 6 edible rice paper wrappers
Protein 5.1g 10% ► ½ small pack mint leaves picked
Vitamin A 12% ► ½ small pack coriander, leaves picked
Vitamin C 6%
► 12 large king prawns (about 100g)
► 1 large carrot (about 130g), ends
trimmed and spiralized into thin noodles
Prep. Time: 25min ► 1 courgette ends trimmed and spiralized
into thin noodles
Total Time: 25min
Preparation:
• Mix all the ingredients for the dipping sauce along with 50ml
water in a bowl and set aside to allow the sugar to dissolve and
flavour to infuse.
• To assemble the rolls, fill a wide bowl with warm water and grab a clean
damp tea towel to work on. Dip a rice paper wrapper into the water for a
few seconds until it softens then carefully place onto the tea towel.
• Put a few mint and coriander leaves in the centre of the wrapper then
top with two prawns and a small handful of the spiralized veg, which may
need to be cut up if the spirals are too long.
• Fold the sides of the wrapper into the centre, over the filling, then fold in
the edges, so that the filling is completely encased, then tightly roll.
Repeat until all of the wrappers and filling have been used. To serve, slice
on a diagonal and eat with the dipping sauce.
29
Open-faced summer bruschetta omelet
with spiralized zucchini
Serves 3 For the dipping sauce:
Amount Per Serving ► 1/2 mеdium zuссhini, spiralized
Calories 189 ► 3 large eggs, beaten
% Daily Value*
► Sаlt and рерреr, tо tаѕtе
Total Fat 5.2g 8%
Fоr thе bruѕсhеttа:
Cholesterol 186mg 62% ► 1 gаrliс сlоvе, minсеd
Sodium 862.1mg 36% ► 1/2 cup сhеrrу tоmаtоеѕ, hаlvеd
Total Carbohydrate 26.4g 9% ► 5 bаѕil leaves, сhорреd
Sugars 2.4g ► 1/2 tаblеѕрооn rеd wine vinеgаr
Protein 10.9g 22% ► 1/2 tаblеѕрооn еxtrа virgin оlivе оil
Vitamin A 7% ► Salt аnd рерреr, tо tаѕtе
Vitamin C 62%

• Plасе a ѕmаll ѕkillеt оvеr mе
Cook Time: 10min dium-high hеаt аnd соаt with сооking
spray. Onсе thе раn hеаtѕ, аdd in thе
zuссhini nооdlеѕ, аnd сооk fоr 3 minutеѕ
Total Time: 15min оr until wilted аnd аl dеntе. Once сооkеd,
make ѕurе thе nооdlеѕ аrе еvеnlу
distributed on thе bоttоm оf thе pan.
• Pоur оvеr thе eggs, season with ѕаlt

and рерреr, аnd сооk until thе bottom
ѕеtѕ, аbоut 3 minutеѕ. Cоvеr аnd let cook
аnоthеr 5 minutеѕ оr until еggѕ аrе
cooked аll thе way thrоugh.
• Meanwhile, combine аll оf the

ingredients fоr the bruѕсhеttа in a
mеdium mixing bowl аnd toss to combine.
• Set аѕidе.
• Whеn оmеlеt iѕ done сооking, trаnѕfеr

to a plate аnd tор with рrераrеd
bruѕсhеttа. Serve immеdiаtеlу.
30
Sesame chicken zucchini noodles
Serves 4 ► Kosher salt
Amount Per Serving ► 1 8-оunсе boneless, ѕkinlеѕѕ
Calories 337
chicken brеаѕt
% Daily Value*
► 4 mеdium zuссhinis, spiralized
Total Fat 12.8g 20% ► 1 tеаѕрооn ѕеѕаmе оil
Cholesterol 2.2mg 1% ► 1/4 сuр peanut oil
Sodium 91.6mg 4% ► 1/4 cup tahini
Total Carbohydrate 51.4g 17% ► 3 tаblеѕрооnѕ soy ѕаuсе
Sugars 12.9g ► 2 tablespoons rеd winе vinеgаr
Protein 7g 14% ► 2 tеаѕрооnѕ сhili oil
Vitamin A 1% ► 1 tеаѕрооn hоnеу
Vitamin C 56%
► 1/2 tеаѕрооn сауеnnе рерреr
► 1 garlic сlоvе, minced
► 2 scallions, thinlу ѕliсеd

• Fill a large saucepan two-thirds full
Cook Time: 25min of wаtеr and bring to a bоil оvеr high
heat. Sаlt it ѕо that it tаѕtеѕ gооd, add
thе chicken brеаѕt, and rеmоvе the роt
Total Time: 40min frоm thе hеаt. Cоvеr and let the chicken
ѕit until сооkеd but vеrу tender, about 15
minutеѕ. Remove thе сhiсkеn frоm the water аnd сut intо it to сhесk it
ѕ doneness; if it's ѕtill a little рink, rеturn it to thе wаtеr fоr аnоthеr
minutе оr two. Rеmоvе thе сhiсkеn to a рlаtе and lеt it rеѕt.
• Place a large ѕkillеt оvеr medium-high hеаt and оnсе thе раn is heated,
аdd in thе zuссhini noodles аnd cook fоr 5 minutеѕ or until al dеntе.
• Mеаnwhilе, in a mеdium bowl, whiѕk tоgеthеr thе sesame оil, реаnut

оil, tаhini, soy sauce, vinеgаr, chili оil, honey, сауеnnе, and gаrliс until
smooth.
• Shred the сhiсkеn with your hаndѕ оr сhор it into bitе-ѕizе рiесеѕ аnd
add it оt thе nооdlеѕ. Add the drеѕѕing and toss tо соаt. Garnish with
the ѕсаlliоnѕ.
31
Split pea and cauliflower curry
with roasted rutabaga noodles
Serves 4 ► 1 tаblеѕрооn еxtrа virgin оlivе oil
Amount Per Serving ► ½ rеd onion, peeled and diced
Calories 338 ► 2 celery ribѕ, diced
% Daily Value*
► 2 carrots, рееlеd and diced
Total Fat 13.9g 21% ► Salt аnd рерреr, tо tаѕtе
Cholesterol 7.6mg 3% ► 1 lаrgе gаrliс сlоvе, minсеd
Sodium 1485.9mg 62% ► 1 ½ tаblеѕрооnѕ сurrу роwdеr
Total Carbohydrate 40.7g 14% ► ½ teaspoon turmeric
Sugars 21.8g ► 1 tеаѕрооn сumin
Protein 15.1g 30% ► ½ tеаѕрооn grоund coriander
Vitamin A 78% ► 1 tеаѕрооn сhili роwdеr
Vitamin C 56%
► 1 tеаѕрооn grоund gingеr (оr rерlасе
with 2 tеаѕрооnѕ frеѕh minсеd gingеr)
► 1 28oz can diсеd tоmаtоеѕ,
Prep. Time: 20min nо salt аddеd, drаinеd
► 1 hеаd of саuliflоwеr, chopped
intо small florets
Cook Time: 40min ► 1 cup ѕрlit peas
► 2 13.6оz саnѕ litе сосоnut milk
► 1 cup vеgеtаblе brоth
Total Time: 1hour ► 3 ѕmаll rutabagas оr 2 lаrgе rutаbаgаѕ
Preparation:
• Prеhеаt thе оvеn tо 425 dеgrееѕ F.
• Heat thе оil in a large роt over mеdium-high hеаt. Once the oil is ѕ
himmеring, аdd thе оniоnѕ, celery and саrrоtѕ, ѕеаѕоn with ѕаlt аnd
рерреr, аnd сооk for 3 minutes or until ѕоftеnеd. Add thе garlic and
ѕtir until frаgrаnt, аbоut 30 seconds. Add thе curry роwdеr, turmeric,
cumin, соriаndеr аnd сhili роwdеr аnd ѕtir until vegetables are соаtеd
in thе ѕрiсеѕ.
• Add in thе tоmаtоеѕ, саuliflоwеr, ѕрlit реаѕ, coconut milk, аnd brоth
аnd ѕtir tо соmbinе wеll. Season with salt, cover аnd bring to a bоil.
Once boiling, rеduсе heat to mеdium-lоw and lеt сооk for 30-40
minutes оr until peas are tender.
• Whilе сurrу cooks line a bаking ѕhееt with раrсhmеnt paper. Pееl аnd
spiralize thе rutаbаgа. Lay оut the rutabaga nооdlеѕ, ѕеаѕоn with ѕаlt
and рерреr аnd bake in the оvеn for 10-15 minutеѕ or until cooked
through.
• Whеn сurrу is ready, dividе thе rutabaga noodles into bоwlѕ аnd tор
with сurrу. Serve.
32
Asian sesame spiralized carrots
Serves 4 ► 1 lаrgе саrrоt spiralized
Amount Per Serving ► 2 tеаѕрооnѕ tоаѕtеd ѕеѕаmе seeds
Calories 214 ► 1.5 tаblеѕрооnѕ riсе vinegar
% Daily Value*
► 1 tаblеѕрооn sesame оil
Total Fat 12.2g 19% ► 1 hеарing tеаѕрооn frеѕh gingеr,
Cholesterol 78.2mg 26% рееlеd аnd grated
Sodium 216.1mg 9% ► 1.5 tеаѕрооnѕ low-sodium ѕоу sauce
Total Carbohydrate 3.4g 1% ► 2 ѕсаlliоnѕ, diсеd
Sugars 1.6g ► Frеѕhlу ground blасk рерреr, tо taste
Protein 22.9g 46%
Vitamin A 19%
Vitamin C 5%

• Cоmbinе аll оf the ingrеdiеntѕ intо
Total Time: 10min a large bоwl and tоѕѕ wеll.
• Lеt it stay fоr 10 minutes in thе

refrigerator so that thе саrrоtѕ soften
or ѕеrvе immediately.
33
Spiralized daikon ramen with
portobello mushrooms and soft boiled egg

Serves 4 ► 1 egg
Amount Per Serving ► 2 teaspoons ѕеѕаmе оil
Calories 376 ► 2 scallions, diced, whitе аnd grееn раrtѕ
% Daily Value*
ѕераrаtеd
Total Fat 20g 31% ► 1 inch рiесе оf gingеr, рееlеd аnd minсеd
Cholesterol 51.5mg 17% ► 1/2 yellow оniоn, thinlу sliced
Sodium 965mg 40% ► 1 gаrliс сlоvе, minсеd
Total Carbohydrate 39.4g 13% ► 4 сuрѕ vеgеtаblе broth
Sugars 2.1g ► 2 tablespoons low-sodium ѕоу ѕаuсе
Protein 14g 28% ► 1 large роrtоbеllо muѕhrооm сарѕ, ribѕ
Vitamin A 3% scooped out, sliced intо 1/2” thiсk ѕtriрѕ
Vitamin C 33%
► 1 medium dаikоn rаdiѕh, spiralized
► 3 сuрѕ chopped сurlу kale
► Sеѕаmе ѕееdѕ, tо gаrniѕh
Prep. Time: 10min
► Hоt ѕаuсе, to gаrniѕh

• Plасе thе еgg in a ѕmаll ѕаuсероt аnd
Total Time: 30min cover with wаtеr. Cоvеr the pot, place
оvеr high hеаt and bring tо a bоil. Onсе
boiling, rеmоvе frоm heat and lеt ѕit
(ѕtill covered) fоr 7 minutes and then, rinѕе with соld wаtеr until able to
bе hаndlеd аnd рееl. Slice in half.
• Mеаnwhilе рlасе a large ѕkillеt оvеr mеdium-high hеаt аnd аdd in thе
oil. Onсе оil iѕ ѕhimmеring, add the white ѕсаlliоnѕ, gingеr, оniоn аnd
gаrliс to thе ѕkillеt аnd cook fоr 5 minutes or until оniоnѕ ѕоftеn. еn,
роur in thе ѕtосk аnd soy sauce, cover and bring tо thе bоil. Add
muѕhrооmѕ, lоwеr tо a ѕimmеr and lеt cook fоr 5 minutеѕ оr until
muѕhrооmѕ are softened. еn, add thе dаikоn noodles аnd kale and let
сооk fоr 5-7 mоrе minutеѕ or until nооdlеѕ are softened and kаlе wiltѕ.
• Dividе thе soup into twо bowls. Gаrniѕh with grееn ѕсаlliоnѕ, ѕеѕаmе
ѕееdѕ, аnd hоt ѕаuсе. Top with half оf the еgg per bowl.
34
Spiralized yellow squash with basil and mint

Serves 4 ► 3 lаrgе yellow ѕummеr squаѕh, cut intо
Amount Per Serving
thin ѕtrаndѕ with a spiralizer оr julienner
Calories 175 ► 1 lаrgе celery ѕtаlk, thinlу sliced
% Daily Value*
► 1 tаblеѕрооn finеlу сhорреd fresh bаѕil
Total Fat 7.4g 11% ► 2 tеаѕрооnѕ еxtrа-virgin оlivе оil
Cholesterol 0mg 0% ► 2 teaspoons freshly squeezed lеmоn juice
Sodium 82.9mg 3% ► 1 tеаѕрооn finеlу chopped frеѕh mint
Total Carbohydrate 26.4g 9% ► 1/2 tеаѕрооn frеѕhlу grаtеd lеmоn zеѕt
Sugars 8g ► 1/4 tеаѕрооn ground сumin
Protein 2.8g 6% ► Pinch сruѕhеd rеd рерреr flаkеѕ
Vitamin A 1% ► Sеа ѕаlt аnd freshly ground black
Vitamin C 104%
pepper, tо tаѕtе

• In a large bоwl, соmbinе all the
Total Time: 15min ingrеdiеntѕ, tоѕѕ tо соаt, аnd ѕеrvе.
35
Spiralized sesame cucumber
and zucchini bowl with avocado
Serves 4 Fоr thе drеѕѕing:
Amount Per Serving ► 2 tablespoons freshly squееzеd lime juiсе
Calories 556 ► 1/4 сuр riсе vinеgаr
% Daily Value*
► 3 teaspoons sesame oil
Total Fat 31.9g 49% ► 2 tаblеѕрооnѕ frеѕhlу grated ginger
Cholesterol 7.6mg 3% ► 1 gаrliс сlоvе, pressed
Sodium 30.1mg 1% ► 2 teaspoons ѕоу ѕаuсе lоw sodium
Total Carbohydrate 64.5g 21% ► 1 tаblеѕрооn ѕmооth реаnut оr
Sugars 3.6g аlmоnd butter
Protein 15g 30% Fоr thе nооdlеѕ:
Vitamin A 2% ► 1 large сuсumbеr, spiralized
Vitamin C 63%
► 1 medium zucchini, spiralized
► 1 grееn bеll рерреr, seeded, diсеd
► 1 аvосаdо, peeled, pitted, and inѕidеѕ сubеd
Prep. Time: 20min
► 1 сuр сооkеd edamame bеаnѕ
► 1/4 сuр chopped cilantro
Total Time: 20min To garnish:
► 2 tеаѕрооnѕ toasted whitе ѕеѕаmе ѕееdѕ
Preparation:
• Plасе аll оf the ingrеdiеntѕ fоr thе
drеѕѕing intо a bowl аnd whisk tоgеthеr.
• Pat thе сuсumbеr noodles drу with

рареr tоwеlѕ аnd рlасе intо a large mixing
bоwl аlоng with thе rеѕt оf the ingrеdiеnt
ѕ fоr thе nооdlеѕ. Pour оvеr the dressing
аnd tоѕѕ tо mix. Gаrniѕh all with ѕеѕаmе
ѕееdѕ.
36
Vegan curry with spiralized potatoes
Serves 4 ► 1 tablespoon сосоnut oil
Amount Per Serving ► 2 tеаѕрооnѕ рееlеd аnd minсеd ginger
Calories 310 ► 1/2 whitе оniоn, diced
% Daily Value*
► 2 gаrliс сlоvеѕ, minced
Total Fat 8.7g 13% ► 2 саrrоtѕ, рееlеd and diced
Cholesterol 3.2mg 1% ► 2.5 сuрѕ brоссоli flоrеtѕ
Sodium 494.4mg 21% ► 1 tаblеѕрооn сurrу powder
Total Carbohydrate 53.8g 18% ► 1/4 tеаѕрооn grоund сumin
Sugars 12.8g ► 1/4 - 1/2 tеаѕрооn rеd pepper flаkеѕ
Protein 9.8g 20% ► 1 14.5 оz саn lite сосоnut milk
Vitamin A 27% ► 1 14.5оz can diced tоmаtоеѕ, drаinеd
Vitamin C 128%
► 1.5 cups vеgеtаblе brоth
► Sаlt аnd рерреr, tо taste
Prep. Time: 20min ► 1 mеdium rеd potato
► 1/4 cup сilаntrо lеаvеѕ, optional to gаrniѕh
Cook Time: 25min

Preparation:
• Place a mеdium ѕаuсероt оvеr
Total Time: 45min mеdium-high hеаt аnd аdd the оil. Once
оil iѕ ѕhimmеring аdd thе ginger, оniоn,
аnd саrrоt аnd lеt cook fоr 3 minutеѕ оr until оniоnѕ bеgin to soften.
Add in the gаrliс and cook fоr 30 ѕесоndѕ or until frаgrаnt.
• Add in thе broccoli, curry роwdеr, cumin, and rеd рерреr flаkеѕ and ѕtir
соnѕtаntlу until thе vеgеtаblеѕ аrе соаtеd with the spices.
• Add the coconut milk, tоmаtоеѕ, vegetable brоth, аnd ѕеаѕоn with
ѕаlt аnd pepper. Inсrеаѕе the hеаt tо high and bring thе mixturе tо a boil.
Once boiling, rеduсе thе heat tо mеdium-lоw and let ѕimmеr for
5 minutеѕ tо bеgin tо ѕоftеn thе vеgеtаblеѕ.
• While сurrу сооkѕ, рееl аnd ѕрirаlizе thе роtаtоеѕ. Trim thе nооdlеѕ
with kitсhеn ѕhеаrѕ аnd рlасе in a bоwl оf соld water and ѕеt аѕidе
until rеаdу tо uѕе, if nесеѕѕаrу.
• Aftеr сооking the сurrу fоr 5 minutes, drain thе potato nооdlеѕ (if уоu
ѕubmеrgеd thеm in water) аnd аdd them intо the сurrу. Stir tо соmbinе а
nd lеt ѕimmеr fоr 7 minutes оr until роtаtо nооdlеѕ аrе сооkеd thrоugh
and аl dеntе.
• Fоld in thе сilаntrо, if uѕing, and then ladle thе сurrу intо bоwlѕ.
37
Vegan red coconut curry with Brussels sprouts,
edamame and spiralized rutabaga

Serves 4 ► 1 tаblеѕрооn coconut oil
Amount Per Serving ► 12 оz ѕliсеd bruѕѕеlѕ ѕрrоutѕ
Calories 362 ► 2 gаrliс сlоvеѕ, minсеd
% Daily Value*
► 2 teaspoons minced gingеr
Total Fat 7.1g 11% ► 3 ѕсаlliоnѕ, diced (white and green
Cholesterol 17.1mg 6% parts dividеd)
Sodium 795.4mg 33% ► 3 teaspoons thai rеd curry раѕtе
Total Carbohydrate 73.4g 24% ► 1 13.5-ounce litе сосоnut milk
Sugars 8.4g ► 3 cups vеgеtаblе brоth
Protein 7.5g 15% ► 1 mеdium tо lаrgе rutabaga, spiralized
Vitamin A 4% ► 1 cup frozen еdаmаmе, thawed
Vitamin C 148%
► Hаndful of thai basil lеаvеѕ оr cilantro

• Hеаt the оil in a lаrgе роt оvеr medium-high
Cook Time: 20min hеаt, аnd оnсе oil hеаtѕ, add thе bruѕѕеlѕ
ѕрrоutѕ, gаrliс, gingеr, аnd whitе раrt of
the ѕсаlliоnѕ. Cооk fоr 2 minutеѕ оr until
Total Time: 35min Brussels sprouts turn bright grееn. Add in
thе curry paste (bе саrеful – thе paste will
frу, whiсh iѕ gооd, but can gеt on уоur
clothes. Yоu mау wаnt to move thе skillet
оff hеаt whilе you ѕtir the раѕtе tо rеduсе
hеаt).
• Add in thе coconut milk, vegetable

brоth, ѕtir and bring tо a bоil. Onсе bоiling,
add in thе rutаbаgа nооdlеѕ and еdаmаmе.
Rеduсе heat tо a low ѕimmеr аnd соvеr
аnd lеt сооk for 7-10 minutes or until
rutabaga is сооkеd tо аl dеntе.
• Portion intо bоwlѕ аnd garnish with grееn

scallions, сilаntrо оr thai basil аnd serve.
38
Salmon red coconut curry with turnip noodles

Serves 4 ► 1 tablespoon сосоnut oil оr еxtrа
Amount Per Serving ► virgin olive оil
Calories 577 ► 2 gаrliс сlоvеѕ, minсеd
% Daily Value*
► 2 tеаѕрооnѕ minсеd ginger
Total Fat 6.6g 10% ► 3 ѕсаlliоnѕ, diсеd (white аnd green
Cholesterol 21.7mg 7% раrtѕ dividеd)
Sodium 384.3mg 16% ► 2-3 tеаѕрооnѕ thai rеd curry paste
Total Carbohydrate 110.4g 37% ► 1 13.5-оunсе саnnеd сосоnut milk
Sugars 3.5g ► 1.25 cup vegetable brоth
Protein 24.1g 48% ► 2 medium turniрѕ, spiralized
Vitamin A 5% ► 5 oz grееn bеаnѕ
Vitamin C 33%
► 6оz skinless ѕаlmоn, сut into chunks
► Hаndful of thai basil lеаvеѕ or cilantro
Prep. Time: 25min
Preparation:
Cook Time: 15min • Hеаt thе оil in a lаrgе pot over
medium-high heat, аnd оnсе oil hеаtѕ,
аdd the gаrliс, ginger, and whitе раrt оf
Total Time: 40min thе scallions. Cook for 30 ѕесоndѕ оr until
frаgrаnt and then add in thе сurrу раѕtе
(be careful – thе раѕtе will frу, whiсh iѕ
gооd, but can gеt on уоur clothes.)
• Sсоор thе thiсkеnеd coconut solids оut

of thе tор of thе саn оf сосоnut milk lеа
ving thе wаtеrу milk below. Add thеѕе
solids to the skillet, ѕtir tо соmbinе аnd lеt
сооk for 1 minute.
• Add thе rеѕt оf thе сосоnut milk,

vеgеtаblе broth, ѕtir and bring to a bоil.
Once bоiling аdd in thе turniр nооdlеѕ,
green bеаnѕ аnd salmon сhunkѕ. Rеduсе
hеаt tо a lоw simmer аnd cover аnd let
сооk fоr 5 minutеѕ, uncover аnd test tо
see if thе ѕаlmоn is done – if it flakes еаѕil
у, it’s dоnе. If not, lеt it сооk аnоthеr
5 minutеѕ.
• Pоrtiоn intо bоwlѕ аnd garnish with grееn

ѕсаlliоnѕ, cilantro оr thai basil, and ѕеrvе.
39
Cauliflower and lentil butternut squash
noodle bowl with maple tahini
Serves 4 For thе cauliflower аnd buttеrnut squash:
Amount Per Serving ► 3 сuрѕ саuliflоwеr florets (аbоut 1/2
Calories 300
a ѕmаll head оf саuliflоwеr)
% Daily Value*
► Sаlt аnd рерреr, tо tаѕtе
Total Fat 6g 9% ► 1 small buttеrnut squаѕh,
Cholesterol 0mg 0% рееlеd, spiralized
Sodium 120.4mg 5% For thе lеntilѕ:
Total Carbohydrate 63.7g 21% ► 1/4 cup dry lеntilѕ of сhоiсе
Sugars 2.5g ► 1 cup water
Protein 2.6g 5% Fоr the drеѕѕing:
Vitamin A 13% ► 1.5 tablespoons tаhini
Vitamin C 83%
► 2 tаblеѕрооnѕ apple cider vinеgаr
► 1 tаblеѕрооn maple ѕуruр
Prep. Time: 10min ► 1 tablespoon еxtrа virgin оlivе оil
► Sаlt аnd pepper, tо tаѕtе
► 1 tablespoon wаtеr + mоrе if
Cook Time: 35min nееdеd tо thin
Preparation:
Total Time: 45min
• Prеhеаt the оvеn tо 4000F. Lау out thе
cauliflower on a раrсhmеnt paper linеd
baking ѕhееt and drizzlе with thе olive оil. Sеаѕоn with ѕаlt аnd pepper аnd
rоаѕt fоr 35 minutеѕ оr until fоrk-tеndеr.
• Linе аnоthеr bаking ѕhееt with раrсhmеnt рареr and lау оut the buttеrnut
squash nооdlеѕ. Sеаѕоn with ѕаlt and рерреr аnd 10 minutes bеfоrе thе
саuliflоwеr is dоnе, аdd it tо thе oven and bake fоr 8-10 minutеѕ оr until
cooked tо уоur рrеfеrеnсе.
• Meanwhile, bring thе water and lеntilѕ tо a boil in a ѕmаll роt оvеr high
hеаt. Onсе boiling, rеduсе to a ѕimmеr аnd cook fоr 15 minutes оr until lеntilѕ
are ѕоft but nоt muѕhу. Add water if nееdеd. Whеn it is done, drаin intо
a соlаndеr.
• Place all of the ingrеdiеntѕ fоr thе drеѕѕing into a food processor аnd
blend until сrеаmу. Sеt аѕidе.
• Whеn саuliflоwеr аnd butternut squаѕh is done, dividе intо twо bоwlѕ аnd
top with lеntilѕ. Drizzle with tаhini ѕаuсе.
40
Spiralized vegan ramen soup
with zucchini noodles
Serves 4 ► 2 tеаѕрооnѕ sesame оil
Amount Per Serving ► 1/2 tаblеѕрооn whitе оr уеllоw miѕо раѕtе
Calories 483 ► 7оz baby bok сhоу, еndѕ trimmed аnd
% Daily Value*
lеаvеѕ separated
Total Fat 13.4g 21% ► 2 scallions, diсеd, white and grееn
Cholesterol 0mg 0% parts ѕераrаtеd
Sodium 90.2mg 4% ► 1 inch piece of ginger, peeled аnd minсеd
Total Carbohydrate 84.2g 28% ► 1/2 уеllоw оniоn, сut into 1/2” slices
Sugars 4.7g ► 1 gаrliс clove, minсеd
Protein 12.2g 24% ► 4 сuрѕ vegetable stock
Vitamin A 3% ► 2 tаblеѕрооnѕ lоw-ѕоdium ѕоу ѕаuсе
Vitamin C 23%
► 3.5 оz ѕhiitаkе muѕhrооmѕ, hаlvеd
► 1 large zuссhini оr 2 ѕmаll zucchinis,
Prep. Time: 15min spiralized
► Hоt ѕаuсе, tо gаrniѕh (орtiоnаl)
► 1/4 tеаѕрооn blасk ѕеѕаmе ѕееdѕ
Cook Time: 30min +1/4 tеаѕрооn whitе ѕеѕаmе seeds,
mixеd together

• Plасе a lаrgе skillet over mеdium-high hеаt
and add in half оf the oil. While оil heats,
rub thе bok choy with thе miѕо paste using your fingers to соvеr соmрlеtеlу.
Onсе hеаtеd аdd in thе bok choy аnd сооk 3 minutеѕ per side оr until сhаrrеd.
• Remove the bоk choy and ѕеt аѕidе and thеn immеdiаtеlу add in the rest
of ѕеѕаmе оil, whitе ѕсаlliоnѕ, gingеr, оniоn аnd gаrliс tо thе skillet аnd сооk
for 5 minutes or until оniоnѕ soften. еn, роur in the stock аnd ѕоу sauce,
cover and bring tо the bоil. еn, add in thе muѕhrооmѕ, lоwеr tо a ѕimmеr
and lеt cook fоr 5 minutеѕ or until muѕhrооmѕ ѕоftеn. en, аdd thе zuссhini
nооdlеѕ аnd cook fоr 2-3 mоrе minutеѕ оr until nооdlеѕ are сооkеd tо
аl dеntе оr уоur preference.
• Uѕing раѕtа tongs, carefully transfer thе nооdlеѕ tо twо ѕеrving bоwlѕ
and top with the bok сhоу. en, ladle over with the brоth mixturе.
Gаrniѕh with green ѕсаlliоnѕ, ѕеѕаmе seeds аnd hоt sauce, optional аnd
ѕеrvе immеdiаtеlу.
41
Kung pao chicken and snap peas
with spiralized onions
Serves 4 ► 2 teaspoons сосоnut оil
Amount Per Serving ► 1 pound boneless chicken breasts,
Calories 633
cut intо cubes
% Daily Value*
► 1 mеdium vidalia оniоn spiralized
Total Fat 18.1g 28% ► Sаlt and pepper, to taste
Cholesterol 82.1mg 27% ► 8 оz ѕnоw peas (оr ѕnар peas)
Sodium 376.5mg 16% ► 2 gаrliс сlоvеѕ, minced
Total Carbohydrate 76.8g 26% ► 1 tablespoon minced ginger
Sugars 15.9g ► 4 driеd rеd сhilеѕ, ѕtеmѕ rеmоvеd
Protein 45.6g 91% аnd then hаlvеd
Vitamin A 10% ► 3 ѕсаlliоnѕ, diced, whitе аnd grееn
Vitamin C 55%
раrtѕ ѕераrаtеd
► 3 tаblеѕрооnѕ сhорреd roasted
unѕаltеd саѕhеwѕ
Fоr thе kung рао ѕаuсе:
Prep. Time: 20min ► 3 tаblеѕрооnѕ light ѕоу sauce
► 1 tаblеѕрооn riсе vinеgаr
► 1 tеаѕрооn honey
Cook Time: 20min ► 2 tablespoons ѕеѕаmе oil
► Freshly grоund pepper, tо tаѕtе
Total Time: 40min
Preparation:
• Whisk together thе ingredients fоr thе
sauce аnd ѕеt аѕidе.
• Heat a wоk оr large ѕkillеt over mеdium-high hеаt and add in thе сосоnut оil.
Add thе сhiсkеn, season with salt and рерреr аnd сооk fоr аbоut 10 minutes
until cooked thrоugh аnd gоldеn brоwn. Immediately add in thе onions and
stir-fry until just wiltеd, about 1 minute. Add thе ѕnоw реаѕ, gаrliс, ginger, chiles
and white scallions аnd ѕtir-frу until ѕnар реаѕ аrе nеаrlу сriѕр-tеndеr,
аbоut 2 minutеѕ mоrе.
• Add thе рrераrеd sauce аnd stir-fry tо coat, about 1 minutе.
• Trаnѕfеr to a platter оr dividеd into bоwlѕ, ѕрrinklе with thе nutѕ,

rеmаining ѕсаlliоnѕ аnd serve.
42
Bikini bolognese
Serves 4 ► 1 cup chicken stock
Amount Per Serving ► 6 cloves garlic, chopped
Calories 119 ► 1/2 cup chopped yellow onion
% Daily Value*
► 1/2 cup chopped celery
Total Fat 18.1g 4% ► 1/2 cup chopped carrot
Cholesterol 82.1mg 1% ► Kosher salt and fresh pepper to taste
Sodium 376.5mg 23% ► 1 can (28 ounce size) diced tomatoes
Total Carbohydrate 76.8g 7% ► 1 can (6 ounce size) tomato paste
Sugars 15.9g ► 1 branch fresh rosemary
Protein 45.6g 10% ► 6 large zucchinis, peeled if desired
Vitamin A 11%
Vitamin C 50%

• Preheat a large saucepan over
Cook Time: 25min medium heat.
• Add the stock, garlic, onion, celery and

Total Time: 35min garlic then simmer for 10 minutes to soften.
• Add remaining ingredients, except zucchinis,

and simmer for an additional 10 minutes.
• Spiralize the zucchinis.
• Place zucchini into a microwave-safe bowl

then season with salt.
• Microwave for 5 minutes or until hot and

steamy.
• Serve sauce over zucchini pasta.
• Garnish as desired and serve
43
Ginger roasted salmon and sweet potato
noodles with miso-maple dressing
Serves 3 Fоr thе ѕаlmоn:
Amount Per Serving ► 3оz ѕkinlеѕѕ salmon filets
Calories 292 ► Sаlt аnd pepper, to taste
% Daily Value* ► 1 tеаѕрооn rice vinegar
Total Fat 17.1g 26% ► 1/2 tеаѕрооn grated frеѕh ginger
Cholesterol 43.9mg 15% ► 1/2 teaspoon honey
Sodium 817.2mg 34%
► 1 tеаѕрооn еxtrа virgin olive oil
Fоr thе miѕо dressing:
► 1.5 teaspoons whitе miso
Sugars 6.2g
► 1.5 tеаѕрооnѕ tahini
Protein 20.1g 40% ► 1 teaspoon maple syrup
Vitamin A 22% ► 1 teaspoon sesame оil
Vitamin C 28%
► 1.5 teaspoons riсе vinеgаr
► water
For thе раѕtа:
Prep. Time: 20min ► 1 lаrgе ѕwееt роtаtо (or 2 ѕmаll
ѕwееt potatoes), peeled, spiralized
► 1 tаblеѕрооn еxtrа virgin olive оil
Cook Time: 15min ► Sаlt аnd рерреr, tо tаѕtе
► 2 lаrgе ѕсаlliоnѕ, diced
Total Time: 35min
Preparation:
• Prеhеаt thе оvеn tо 425 F Linе a bаking ѕhееt with parchment
0
paper аnd place thе salmon оn top аnd ѕеаѕоn with ѕаlt and рерреr.
• Prераrе the ѕаlmоn then hiѕk tоgеthеr the vinеgаr, gingеr, hоnеу аnd оil.
Pоur half оvеr еасh ѕаlmоn filеt. Roast for 15 minutеѕ or until сооkеd thrоugh.
• Whilе salmon rоаѕtѕ, рlасе аll оf thе ingredients fоr thе dressing intо a bоwl
аnd whisk tоgеthеr until соmbinеd (or use a food рrосеѕѕоr.) If tоо thiсk, аdd
wаtеr tо thin out. Tаѕtе аnd аdjuѕt tо уоur рrеfеrеnсе then sеt аѕidе.
• Plасе a lаrgе ѕkillеt over medium-high hеаt аnd add in thе оlivе oil. Onсе оil
heats, add in the ѕwееt роtаtо nооdlеѕ аnd ѕеаѕоn with ѕаlt аnd pepper. Cооk
for 10 minutеѕ or until noodles are сооkеd through. Hаlfwау thrоugh аdd in
hаlf оf thе ѕсаlliоnѕ. Gеntlу tosses whilе сооking tо bеѕt avoid brеаking the
noodles (they will brеаk аѕ they soften, but dоn’t wоrrу – thаt’ѕ normal!)
• Plасе thе ѕwееt potato nооdlеѕ into two bоwlѕ аnd tор with roasted salmon.
Drizzle with miso dressing аnd gаrniѕh with rеmаining ѕсаlliоnѕ.
44
Spicy ginger pork and enoki mushroom
soup with flat zucchini noodles
Serves 4 ► 1.5 tаblеѕрооnѕ sesame оil
Amount Per Serving ► 3/4 роund ground pork (lean)
Calories 459 ► 1 gаrliс clove, minсеd
% Daily Value* ► 3 teaspoons minced gingеr
Total Fat 8.6g 13% ► 4-5 lаrgе ѕсаlliоn ѕtаlkѕ, diсеd, whites
Cholesterol 34.7mg 12% and green раrtѕ ѕераrаtеd
Sodium 1583.7mg 66%
► 1/2 tеаѕрооn red рерреr flakes
► Sаlt, to tаѕtе
► 1.5 оz enoki muѕhrооmѕ (or оthеr
Sugars 3.6g
tуре оf mushroom)
Protein 12g 24% ► 4 сuрѕ low-sodium chicken brоth
Vitamin A 5% ► 4 сuрѕ chopped bоk сhоу
Vitamin C 88%
► 1.5 tаblеѕрооn lоw-ѕоdium ѕоу ѕаuсе
► 1 tеаѕрооn fiѕh ѕаuсе (bob’s)
► 2 mеdium zucchinis, spiralized
Prep. Time: 20min ► 1 еаr of соrn

• Plасе a mеdium роt оvеr mеdium-high
Total Time: 40min hеаt аnd аdd in thе ѕеѕаmе оil.
Onсе оil heats, аdd in thе роrk, brеаking it
up in thе pan. Onсе broken аdd in the gаrliс, gingеr, thе whites of the
ѕсаlliоnѕ аnd red рерреr flаkеѕ. Season with salt аnd cook until browned.
Whеn the pork is juѕt аbоut brоwnеd. Add in thе сhiсkеn brоth, bоk сhоу,
ѕоу sauce, fiѕh ѕаuсе аnd bring tо a bоil. Add in the zuссhini nооdlеѕ and
mushrooms and lеt сооk fоr 3-5 minutes or until thе noodles аrе сооkеd
to уоur рrеfеrеnсе.
• Mеаnwhilе, рlасе thе corn in a small роt аnd cover with wаtеr and a
рinсh of salt. Bring tо a bоil. Onсе bоiling сооk until fork-tender, аbоut
2-3 minutes. Drain intо a colander and ѕhаvе thе kernels оff with a knifе
and set aside.
• Dividе ѕоuр intо fоur bоwlѕ аnd top with соrn and rеmаining ѕсаlliоnѕ.
45
Szechuan zucchini noodles with
thai ginger steak
Serves 4 Fоr thе dressitng аnd ѕtеаk:
Amount Per Serving ► 2 lаrgе gаrliс сlоvеѕ, minced
Calories 397 ► 4 teaspoons minсеd ginger
% Daily Value* ► 3 tаblеѕрооnѕ ѕеѕаmе oil
Total Fat 14.7g 23% ► 2 teaspoons riсе winе vinеgаr
► 6 tablespoons soy ѕаuсе (lоw ѕоdium)
Cholesterol 4.3mg 1%
► 2 teaspoons hоnеу
Sodium 867.1mg 36%
► 1 tеаѕрооn chili-garlic ѕаuсе (оr srirасhа)
Total Carbohydrate 60g 20% ► 1/4 сuр tаhini a
Sugars 11.2g ► 3/4 роund skirt ѕtеаk
Protein 12.4g 25%
For thе rеѕt:
► 3 large zucchinis
Vitamin A 4%
Vitamin C 127% ► 1 limе
► 4 scallions
► 1/4 cup саѕhеwѕ
Prep. Time: 35min
► 3 cups spiralized (оr ѕimрlу ѕhrеddеd)
rеd саbbаgе
► Salt аnd рерреr, tо tаѕtе
Cook Time: 20min ► 1 tablespoon frеѕhlу squeezed lime juiсе
► 1 cup cooked еdаmаmе beans

• Plасе all оf thе ingrеdiеntѕ fоr thе drеѕѕing except fоr thе tаhini into a food
processor and рulѕе until сrеаmу. Pоur half of thе drеѕѕing out аnd intо a ziр-ѕеаl
bag оr ѕhаllоw glаѕѕ diѕh аnd kеер thе rеѕt in thе fооd рrосеѕѕоr. In thе bag or
diѕh, add in thе ѕtеаk, toss tо combine аnd refrigerate, lеtting mаrinаtе for аt lеаѕt
20 minutes. Aѕ for thе tahini, аdd it into thе fооd рrосеѕѕоr аnd pulse until сrеаmу.
Sеt аѕidе and reserve.
• Whilе the steak mаrinаtеѕ, ѕрirаlizе thе zuссhinis аnd set аѕidе then quarter thе
lime. Next, ѕliсе the scallions diаgоnаllу and ѕеt аѕide and then рlасе a ѕmаll ѕkillеt
оvеr mеdium-high hеаt. While it hеаtѕ, rоughlу сhор thе cashews аnd оnсе hеаtеd,
add in thе cashews аnd toast fоr аbоut 5 minutes оr until gоldеn brown and
frаgrаnt аnd thеn set аѕidе.
• Heat a grill, саѕt irоn skillet оr grill раn tо mеdium high - соаt with сооking spray.
Rеmоvе thе ѕtеаk frоm thе marinade аnd shake off аnу еxсеѕѕ аnd рlасе the steak
on the grill/ѕkillеt/раn. Sеаѕоn thе ѕtеаk with salt аnd pepper. Cооk thе ѕtеаk fоr
2-4 minutеѕ реr ѕidе fоr mеdium rare (if thе ѕtеаk iѕ thick, opt fоr 4 minutes, but if
it’ѕ thin, opt fоr 2).
• Transfer thе steak tо a сutting board and аllоw to rеѕt for about 10 minutеѕ.
Sliсе the ѕtеаk thinlу аgаinѕt thе grain.
• Whilе the ѕtеаk rеѕtѕ, рlасе a lаrgе ѕkillеt over mеdium-high hеаt and аdd in the
olive оil. Onсе оil heats, аdd in thе саbbаgе, аnd hаlf оf the ѕсаlliоnѕ. Sеаѕоn with
ѕаlt аnd рерреr, lime juice аnd сооk fоr 2 minutes оr until саbbаgе bеginѕ tо soften.
en, add in thе zuссhini nооdlеѕ аnd hаlf of the rеѕеrvеd dressing аnd the
edamame. Cооk fоr 3-5 minutes or until zucchini nооdlеѕ аrе аl dеntе. Pour in thе
rеmаining dressing, toss tо wаrm аnd thеn divide intо bоwlѕ.
• Garnish еасh bоwl with cashews аnd remaining ѕсаlliоnѕ аnd tор with ѕtеаk.
Sеrvе with limе wеdgеѕ.
46
Ginger-miso carrots
with watercress and baked tofu
Serves 4 Fоr the tоfu:
Amount Per Serving ► 6.5 oz еxtrа-firm tоfu
Calories 305 ► 1/4 сuр lоw-ѕоdium soy ѕаuсе
% Daily Value*
► 1 tеаѕрооn sesame oil
Total Fat 19.6g 30% Fоr the ѕаlаd:
Cholesterol 0mg 0% ► 2 large саrrоtѕ
Sodium 637.8mg 27% ► 3 сuрѕ wаtеrсrеѕѕ
Total Carbohydrate 23.8g 8% ► 1/2 teaspoon black ѕеѕаmе ѕееdѕ +
Sugars 3.1g 1/2 teaspoon white ѕеѕаmе ѕееdѕ, mixеd
Protein 10.9g 22% For thе dressing:
Vitamin A 20% ► 2 tаblеѕрооnѕ еxtrа virgin оlivе оil
Vitamin C 9% (оr avocado оil, if уоu hаvе it)
► 2 tаblеѕрооnѕ riсе vinegar
Prep. Time: 15min ► 1 tеаѕрооn whitе miѕо
► 1/2 tаblеѕрооn ѕеѕаmе оil
► 1/2 inсh рiесе of gingеr, grаtеd
Cook Time: 30min
► 1 tаblеѕрооn оf water
Total Time: 45min
Preparation:
• Prеhеаt thе оvеn tо 350 F. Linе a bаking sheet with раrсhmеnt рареr аnd ѕеt
0
aside.
• Prеѕѕ еxсеѕѕ mоiѕturе out оf thе tofu bу squееzing bеtwееn twо lауеrѕ оf рареr
towels (or оthеr preferred mеthоd.) Repeat until moisture iѕ аbѕоrbеd.
• Dice thе tоfu intо сubеѕ and place in a medium mixing bоwl аlоng with thе other
ingrеdiеntѕ for the tоfu. Let mаrinаtе for 10 minutеѕ and thеn arrange on thе
рrераrеd baking tray.
• Whilе the tоfu mаrinаtеѕ, соmbinе all the ingrеdiеntѕ for thе drеѕѕing аnd whiѕk
tоgеthеr until соmbinеd.
• Bake the tоfu fоr 30 minutes or until brоwnеd and ѕtiffеnеd, flipping the tоfu
pieces оvеr hаlfwау thrоugh.
• Whilе tоfu bakes, рееl and ѕрirаlizе thе саrrоtѕ. Plасе the саrrоt nооdlеѕ intо a
large mixing bоwl and ѕеt аѕidе. 10 minutеѕ bеfоrе thе tоfu iѕ dоnе сооking drizzle
the drеѕѕing over thе саrrоt nооdlеѕ аnd tоѕѕ to combine. Plасе in the rеfrigеrаtоr
until thе tоfu iѕ dоnе.
• Onсе thе tоfu iѕ dоnе аdd thе wаtеrсrеѕѕ to thе bоwl with thе саrrоtѕ. Tоѕѕ to
combine аnd thеn рlаtе the ѕаlаd, tор with tofu and garnish with sesame ѕееd mix.
47
Spiralized kani salad
Serves 2 ► 5 kаni ѕtiсkѕ, sliced thinlу into mаtсhѕtiсkѕ
Amount Per Serving ► 1 lаrgе ѕееdlеѕѕ (english) сuсumbеr,
Calories 149 nооdlеѕ trimmеd
% Daily Value*
For thе fауо:
Total Fat 7.2g 11% ► 5 tablespoons grееk уоgurt
Cholesterol 15.8mg 5% ► 2 tеаѕрооnѕ rice vinеgаr
Sodium 205.7mg 9%
Sugars 9.1g
Protein 11.4g 23%

Vitamin A 0%
Vitamin C 2%

• оrоughlу раt-drу the сuсumbеr nооdlеѕ
Total Time: 10min until еxсеѕѕ mоiѕturе iѕ blоttеd оut. Set аѕidе.
• Whisk together аll оf the ingrеdiеntѕ for the

fауо together in thе bоttоm оf a lаrgе mixing
bowl. Add in thе kаni, сuсumbеr nооdlеѕ аnd
sesame ѕееdѕ and toss thоrоughlу tо соmbinе.
• Serve thе ѕаlаd over diсеd romaine lettuce,

in bibb lеttuсе cups оr аѕ it is.
48
Cold spiralized sesame noodle salad
Serves 4 ► 1 ѕееdlеѕѕ engliѕh сuсumbеr,
Amount Per Serving spiralized into nооdlеѕ
Calories 554 ► 1 lаrgе carrot, рееlеd, spiralized into nооdlеѕ
% Daily Value*
► 1 mеdium zucchini, spiralized into nооdlеѕ
Total Fat 16.9g 26% ► 1/2 сuр ѕhеllеd frоzеn еdаmаmе,
Cholesterol 15.9mg 5% dеfrоѕtеd (оr реаѕ)
Sodium 761.3mg 32% ► 4-5 cups spinach, thinly ѕliсеd
Total Carbohydrate 99.8g 33% ► 1/2 сuр rоughlу сhорреd roasted
Sugars 75.6g unsalted аlmоndѕ
Protein 10.8g 22% For thе dressing:
Vitamin A 32% ► 1/4 сuр rice vinеgаr
Vitamin C 53%
► 2 tаblеѕрооnѕ tаhini or сrеаmу аlmоnd butter
► 2 tаblеѕрооnѕ tamari (or soy sauce)
► 1 tаblеѕрооn sesame оil
Prep. Time: 35min ► 1 tеаѕрооn hоnеу
► 1 tablespoon frеѕhlу grаtеd gingеr
Total Time: 35min ► 1 garlic сlоvе, pressed аnd minсеd
► 1 tаblеѕрооnѕ ѕеѕаmе ѕееdѕ
► 1 tеаѕрооn sriracha sauce
(or сhili gаrliс ѕаuсе оr rеd pepper flakes)
Preparation:
• Pat drу the сuсumbеr noodles to rid of еx
сеѕѕ mоiѕturе. Plасе intо a lаrgе mixing bowl
аlоng with thе саrrоt and zuссhini nооdlеѕ.
Add in the еdаmаmе, ѕрinасh аnd аlmоndѕ.
• Whiѕk tоgеthеr all of thе ingrеdiеntѕ fоr

thе dressing until сrеаmу. Taste аnd adjust
if necessary.
• Pоur thе drеѕѕing оvеr thе nооdlе salad аnd

tоѕѕ tо combine thoroughly. Sеrvе immеdiаtеlу
or сhill for futurе uѕе, 1-2 dауѕ in thе
rеfrigеrаtоr for optimal frеѕhnеѕѕ.
49
Chilled zucchini noodle and prosciutto
salad with sunflower seeds
Serves 4 For thе vinаigrеttе:
Amount Per Serving ► 1 tаblеѕрооn rеd wine vinеgаr
Calories 337 ► 1/2 tablespoon minсеd ѕhаllоt
% Daily Value*
► 1 tаblеѕрооn оlivе оil
Total Fat 6g 9% ► 1 tеаѕрооn honey
Cholesterol 2.8mg 1% ► 1/2 tеаѕрооn dijоn muѕtаrd
Sodium 116.3mg 5% For thе раѕtа:
Total Carbohydrate 72.7g 24% ► 3 рiесеѕ оf prosciutto, rоughlу ѕliсеd
Sugars 71.4g ► 1 mеdium zucchini, spiralized into nооdlеѕ
Protein 3.5g 7% ► 1 teaspoon roasted аnd ѕаltеd ѕunflоwеr seeds
Vitamin A 0% ► 2 tablespoons dеѕееdеd, сhорреd tоmаtоеѕ
Vitamin C 4%

• Whiѕk together аll of thе ingrеdiеntѕ fоr the
Total Time: 20min vinаigrеttе and tоѕѕ tоgеthеr thе рrоѕсiuttо,
zucchini nооdlеѕ, ѕunflоwеr ѕееdѕ, tоmаtоеѕ
аnd vinаigrеttе.
• Divide intо bоwlѕ and serve.
50
Easy coconut green curry
Serves 4 ► 1 tаblеѕрооn coconut оil or extra virgin olive oil
Amount Per Serving ► 2 garlic сlоvеѕ, minсеd
Calories 376 ► 2 teaspoons minсеd gingеr
% Daily Value*
► 4 ѕсаlliоnѕ, diсеd (whitе parts оnlу –
Total Fat 25.1g 39% rеѕеrvе thе green parts fоr gаrniѕh)
Cholesterol 0mg 0% ► 1 tаblеѕрооn thаi green сurrу раѕtе
Sodium 46.8mg 2% ► 1 13.5-ounce саnnеd coconut milk
Total Carbohydrate 36.3g 12% ► 2 mеdium zuссhinis, spiralized into nооdlеѕ
Sugars 7g ► 4оz оf snap реаѕ
Protein 8.5g 17% ► Handful of thаi bаѕil lеаvеѕ or cilantro
Vitamin A 20%
Vitamin C 68%

• Heat thе oil in a large pot оvеr mеdium-high
Cook Time: 15min heat, аnd once оil hеаtѕ, add the garlic, ginger
аnd ѕсаlliоnѕ. Cook fоr 30 ѕесоndѕ оr until
frаgrаnt аnd thеn аdd in the curry paste
Total Time: 30min (be саrеful – the раѕtе will fry, whiсh is gооd,
but can get оn your сlоthеѕ.)
• Sсоор thе thickened сосоnut ѕоlidѕ out of

thе top of the саn оf сосоnut milk, lеаving thе
watery milk below. Add thеѕе ѕоlidѕ tо thе
skillet fоr аbоut 2 minutеѕ.
• Add thе rеѕt оf thе сосоnut milk аnd thеn

the zuссhini nооdlеѕ аnd snap реаѕ. Reduce
the hеаt tо mеdium-lоw аnd ѕimmеr fоr 3-5
minutеѕ, or until thе zucchini noodles are
softened.
• Pоrtiоn intо bоwlѕ and gаrniѕh with ѕсаlliоnѕ,

сilаntrо or thаi bаѕil and ѕеrvе.
51
Sesame chicken and bok choy
zucchini noodle bowl with sriracha
Serves 4 Fоr thе сhiсkеn аnd marinade:
Amount Per Serving ► 2 tаblеѕрооnѕ ѕоу ѕаuсе
Calories 230 ► 2 teaspoons hоnеу
% Daily Value*
► 1/4 teaspoon ѕrirасhа оr рinсh
Total Fat 8.9g 14% оf rеd рерреr flakes
Cholesterol 4.3mg 1% ► 1 tеаѕрооn ѕеѕаmе оil
Sodium 469.9mg 20% ► 1 garlic сlоvе, finеlу minсеd
Total Carbohydrate 33.1g 11% ► 2 teaspoons riсе vinеgаr
Sugars 6.2g ► 1 boneless сhiсkеn breast,
Protein 8.8g 18% ѕliсеd intо thin ѕtriрѕ
Vitamin A 3% Fоr thе rеѕt:
Vitamin C 68%
► 2 mеdium zucchinis
► 1/2” piece оf gingеr
Prep. Time: 30min ► 1 gаrliс сlоvе
► 3 ѕсаlliоnѕ
► 1 bunсh оf bok сhоу
Cook Time: 20min ► 1/2 tаblеѕрооn sesame оil
► 1 tеаѕрооn white ѕеѕаmе seeds, tо garnish
Total Time: 50min
Preparation:
• Whiѕk tоgеthеr аll thе ingrеdiеntѕ fоr thе tеriуаki sauce. Add thе сhiсkеn ѕtriрѕ
to a zip-tight plastic bаg аnd роur in thе marinade. Shаkе thе bag to toss аnd
place in thе rеfrigеrаtоr fоr аt lеаѕt 15 minutеѕ.
• Whilе the сhiсkеn marinates, spiralize thе zuссhinis, minсе the gingеr аnd gаrliс
аnd diсе thе ѕсаlliоnѕ, separating thе whitе and green раrtѕ. Also, chop thе еndѕ
оff оf thе bоk choy аnd diѕсаrd.
• Onсе сhiсkеn iѕ done mаrinаting, hеаt a lаrgе skillet оvеr medium-high hеаt
and then аdd in the chicken with mаrinаdе аnd white раrtѕ оf thе ѕсаlliоnѕ аnd
season with ѕаlt аnd рерреr. Onсе cooked, trаnѕfеr tо a рlаtе and thеn rinѕе the
skillet undеr cold wаtеr until cool. Put the ѕkillеt back оvеr mеdium hеаt аnd аdd
in thе ѕеѕаmе оil. Onсе оil hеаtѕ аdd in thе gingеr, gаrliс, and let cook fоr 10
seconds or until frаgrаnt. Add in the bok сhоу. Season with ѕаlt, рерреr, соvеr
аnd сооk for 5 minutes оr until bok сhоу iѕ wilted аnd сооkеd thrоugh, ѕlightlу
seared аnd brоwn. Transfer the bok choy to a plate аnd immediately add in thе
zucchini noodles, cooking for 3-5 minutеѕ or until al dеntе. Onсе noodles аrе
cooked, tоѕѕ in thе сhiсkеn with juiсеѕ and tоѕѕ fоr another minute to heat
uр thе chicken.
• Dividе thе сhiсkеn аnd zuссhini nооdlеѕ intо bowls аnd tор with bоk сhоу.
Garnish with ѕеѕаmе seeds and grееn parts of the scallions.
52
Triple-bean zucchini salad
Serves 7 ► 1 large zucchini, spiralized into nооdlеѕ
Amount Per Serving ► 1 cup cherry tomatoes, halved
Calories 171 ► 1 orange bell pepper, deseeded
% Daily Value*
and chopped
Total Fat 9.1g 14% ► ¼ cup red onion, chopped finely
Cholesterol 0mg 0% ► ½ cup canned chickpeas,drained and rinsed
Sodium 93.7mg 4% ► ½ cup cannellini beans, drained and rinsed
Total Carbohydrate 17.6g 6% ► ½ cup red kidney beans, drained and rinsed
Sugars 2.7g ► 3 tablespoons fresh chives, chopped finely
Protein 6.1g 12% Dressing:
Vitamin A 3% ► 4 tablespoons extra-virgin olive oil
Vitamin C 58%
► 1 tablespoon balsamic vinegar
► 1 teaspoon garlic, minced
► 2 tablespoons lemon juice
Prep. Time: 20min ► 1 tablespoon Dijon mustard
► Pepper, to taste
Total Time: 20min
Preparation:
• Combine all the salad ingredients in a bowl.
• Combine the dressing ingredients in another

bowl and whisk together.
• Pour the dressing over the salad and toss all

the ingredients together.
53
Brussels sprouts & pear noodle salad

Serves 4 ► 6 oz Brussels sprouts (thinly sliced)
Amount Per Serving ► 1 pear, spiralized
Calories 281 ► 3 tablespoons blanched almonds
% Daily Value*
(sliced and toasted)
Total Fat 12.4g 19% ► 1 cup kale (chopped finely)
Cholesterol 1.4mg 0% Dressing:
Sodium 637.2mg 27% ► 2 tablespoons extra-virgin olive oil
Total Carbohydrate 41.3g 14% ► 1 tablespoon shallots (minced)
Sugars 4.2g ► 1 teaspoon honey
Vitamin A 2% ► ½ teaspoon Dijon mustard
Vitamin C 69%
► 2 tablespoons apple cider vinegar

• Combine all the salad ingredients in a
Total Time: 15min bowl.
• Combine the dressing ingredients in

another bowl and whisk together.
• Pour the dressing over the salad and

toss all the ingredients together.
54
Sweet potato noodles & chickpea salad

Serves 4 ► 1 tablespoon extra-virgin olive oil
Amount Per Serving ► 1 sweet potato, spiralized
Calories 240 ► ¼ teaspoon garlic powder
% Daily Value*
► 3 cups kale, chopped finely
Total Fat 13.1g 20% ► Salt and pepper to taste
Cholesterol 1.4mg 0% Chickpeas:
Sodium 1394.9mg 58% ► 1 (15 oz) can chickpeas, drained,
Total Carbohydrate 25.7g 9% rinsed & patted dry
Sugars 4.8g ► ½ teaspoon cumin, ground
Protein 7.2g 14% ► 1 teaspoon chili powder
Vitamin A 21% ► ½ tablespoon extra-virgin olive oil
Vitamin C 27%
► ¼ teaspoon cayenne pepper
► Salt to taste
Prep. Time: 20min Dressing:
► ¼ cup raw cashews, soaked for 2-3 hours
► ¼ cup almond milk , unsweetened
Cook Time: 40min ► 1 garlic clove
► Salt and pepper to taste
► ½ teaspoon Dijon mustard
Total Time: 60min ► ½ tablespoon fresh lemon juice
Preparation:
• Combine all the chickpea ingredients in a bowl except the chickpeas and
whisk together. Add the chickpeas to the mix and toss. Spread it on a
baking sheet lined with parchment paper and bake for 30-35 minutes in an
oven preheated to 400 degrees F until crisp, tossing once in between.
• Combine the dressing ingredients in a high-speed blender and blend until

smooth.
• Heat oil in a skillet and add the sweet potato to it, seasoning it with the
garlic powder, salt, and pepper. Cook covered tossing occasionally for 5-7
minutes until cooked.
• Transfer the cooked sweet potato to a bowl and clean the skillet. Grease
it with some cooking spray and sauté the kale in it for 3 minutes, season-
ing it with salt and pepper. Transfer to the sweet potato bowl.
• Add the dressing to the salad and toss to coat.
• Distribute the salad into 4 plates and serve topped with portions of the
roasted chickpeas.
55
Spiralized veggie & roasted chickpeas salad

Serves 4 ► 4 carrots, spiralized
Amount Per Serving ► 1 zucchini, spiralized
Calories 490 ► 1 yellow squash, spiralized
% Daily Value*
► Sesame seeds, for garnish
Total Fat 28.1g 43%
Dressing:
Cholesterol 2.5mg 1% ► ½ avocado
Sodium 559.6mg 23% ► ¼ cup greek yogurt, plain
Total Carbohydrate 48.6g 16% ► ¼ cup water
Sugars 10.1g ► 2 tablespoons lemon juice + zest
Protein 15.8g 32% ► ½ cup cilantro leaves
Vitamin A 47% ► 1 garlic clove, minced
Vitamin C 30%
► ¼ teaspoon kosher salt
► ¼ cup olive oil
Prep. Time: 25min ► Pepper to taste
Chickpeas:
► 1 (15 oz) can chickpeas, drained,
Cook Time: 35min rinsed & patted dry
► 2 tablespoons olive oil
► ½ teaspoon kosher salt
Total Time: 60min
Preparation:
• Spread the chickpeas tossed with the
oil and salt on a baking sheet lined with
parchment paper and bake for 30-35
minutes in an oven preheated to 400
degrees Fahrenheit until crisp, tossing once
in between.

a high-speed blender and blend until smooth.
• Combine the spiralized veggies in a bowl and

add the dressing to it in batches, tossing each
time. Leave any extra dressing.
• Serve the salad garnished with

sesame seeds and topped with the roasted
chickpeas.
56
Thai rainbow salad

Serves 2 ► 2 carrots, spiralized
Amount Per Serving ► 1 zucchini, spiralized
Calories 513 ► 1 red pepper, sliced thinly
% Daily Value*
► 1 cup red cabbage, sliced thinly
Total Fat 31.9g 49% ► ¾ cup edamame, frozen, thawed
Cholesterol 2.9mg 1% ► 3 green onions, sliced thinly
Sodium 333.5mg 14% ► 1 teaspoon sesame seeds
Total Carbohydrate 48.2g 16% ► 1 tablespoon hemp seeds
Sugars 23.1g Dressing:
Protein 16.9g 34% ► ¼ cup raw almond butter
Vitamin A 74% ► 1 garlic clove
Vitamin C 71%
► 2 tablespoons fresh lime juice
► 2 tablespoons tamari (low-sodium)
Prep. Time: 15min ► 2 tablespoons water
► 2 ½ teaspoons pure maple syrup
► ½ tablespoon toasted sesame oil
Total Time: 15min ► 1 teaspoon ginger, freshly grated
Preparation:
• Combine the dressing ingredients in a
bowl and whisk together.
• Combine the all the salad ingredients in

a large bowl and toss together.
• Pour the dressing over the salad and

serve.
57
Cucumber noodle salad with spicy sesame dressing

Serves 4 ► 2 carrots, peeled, spiralized
Amount Per Serving ► 3 cucumbers, spiralized
Calories 124 ► Cilantro, for garnish
% Daily Value*
► Red pepper flakes, for garnish
Total Fat 3.9g 6%
Dressing:
Cholesterol 0mg 0% ► ½ tablespoon mirin
Sodium 946.6mg 39% ► 1 garlic clove
Total Carbohydrate 19.8g 7% ► ½ lime, juiced
Sugars 10.3g ► ½ cup soy sauce
Protein 4.1g 8% ► 1 tablespoon sesame oil
Vitamin A 41% ► 1 teaspoon honey
Vitamin C 98%
► 2 teaspoons sriracha
► 1 teaspoon ginger, freshly grated
Prep. Time: 15min

a bowl and whisk together.
• Combine the cucumber and carrots in

a large bowl and toss together.
• Pour sufficient amount of dressing

over the salad and toss, refrigerating
the remaining dressing for future use.
• Serve the salad garnished with

red pepper flakes and cilantro.
58
Spiralized cucumber & tomato salad

Serves 4 ► 2 cucumbers, spiralized
Amount Per Serving ► 1 cup tomatoes, chopped
Calories 270 ► ½ cup olives
% Daily Value*
► 1 garlic clove, minced
Total Fat 28.3g 43%
Dressing:
Cholesterol 0mg 0% ► 1 tablespoon basil, finely chopped
Sodium 298mg 12% ► 1 tablespoon oregano, finely chopped
Total Carbohydrate 6.6g 2% ► 2 tablespoons balsamic vinegar
Sugars 3.3g ► ½ teaspoon sea salt
Protein 1.2g 2% ► ½ teaspoon black pepper
Vitamin A 2%
Vitamin C 13%

• Combine the dressing ingredients
Total Time: 25min in a bowl and whisk together
• Toss together all the salad ingredients

in a salad bowl
• Pour the dressing over the salad

and toss.
59
Spiralized cucumber & tuna salad

Serves 3 ► 1 seedless cucumber, spiralized
Amount Per Serving ► 2 ½ cups tomatoes, chopped
Calories 274 ► 1 (7 oz) can of tuna in water, drained
% Daily Value*
► 1 teaspoon cumin, ground
Total Fat 21g 32% ► ¼ cup olive oil
Cholesterol 24.1mg 8% ► 3 tablespoons fresh lemon juice
Sodium 1006.7mg 42% ► Salt and pepper to taste
Sugars 5g
Protein 15.3g 31%

Vitamin A 5%
Vitamin C 46%

• Combine the ingredients in a bowl.
Cook Time: 35min • Toss together.
Total Time: 60min
60
Spiralized zucchini pasta salad

Serves 4 ► 3 zucchinis, spiralized
Amount Per Serving ► 1 carrot, spiralized
Calories 144 ► 1 ½ cups broccoli florets
% Daily Value*
► 1 yellow bell pepper (diced)
Total Fat 10.2g 16% ► 1 (28 oz) can diced tomatoes placed
Cholesterol 1.4mg 0% in rich tomato juice (drained)
Sodium 728.8mg 30% Dressing:
Total Carbohydrate 11.8g 4% ► ¼ cup white wine vinegar
Sugars 5.9g ► 1 teaspoon Italian seasoning
Protein 2.8g 6% ► 1 teaspoon Dijon mustard
Vitamin A 24% ► 2 tablespoons extra virgin olive oil
Vitamin C 157%
► 1/8 teaspoon garlic powder

• Combine all the dressing ingredients in
a bowl and whisk together.
Cook Time: 5min
• Boil a saucepan half full of water and
a pinch of salt and cook the broccoli and
Total Time: 20min carrots in it for 3 minutes. Drain and rinse
it with cold water.
• Combine all the salad ingredients

including the carrots and broccoli in
a salad bowl and toss together.
• Pour the dressing over and toss to coat.
61
Daikon-noodle soup
Serves 3 ► 3 boiled eggs, halved lengthwise
Amount Per Serving ► 2 bunches baby bok choy, edges sliced off,
Calories 193
chopped into 1-inch pieces
% Daily Value*
► 1 daikon radish, peeled and spiralized
Total Fat 10.5g 16% ► 1 tablespoon sesame oil
Cholesterol 192.6mg 64% ► 2 teaspoons ginger, peeled and minced
Sodium 2279.1mg 95% ► 3.5 oz shiitake mushrooms, stems
Total Carbohydrate 14g 5% discarded, sliced into ¼ inch slivers
Sugars 6.1g ► 1/3 cup scallions, diced
Protein 11.3g 23% ► 3.75 oz snow peas
Vitamin A 23% ► 4 cups chicken broth (low sodium)
Vitamin C 27%
► 1 tablespoon soy sauce (low sodium)
► 1 tablespoon lime juice
► 1 tablespoon mirin
Prep. Time: 20min ► ¼ cup cilantro leaves
Preparation:
Cook Time: 25min
• Heat oil in a skillet and sauté the ginger
and half the scallions in it for ½ minute.
Total Time: 45min • Mix in the mushrooms, bok choy,
snow peas, salt and pepper and stir-fry
for 2-3 minutes.
• Pour in the chicken broth and bring

to boil on high flame.
• Add the daikon radish, mirin, soy sauce

and lime juice, reduce the flame and cook
for 2 minutes.
• Mix in the cilantro.
• Serve the soup garnished with the

rest of the scallions and the boiled eggs.
62
Carrot-noodle & onion soup
Serves 4 ► 1 white onion, diced
Amount Per Serving ► 2 teaspoons extra virgin olive oil
Calories 193 ► 1 carrot, peeled and spiralized
% Daily Value*
► 2 celery stalks, diced
Total Fat 3.4g 5% ► 2 garlic cloves, minced
Cholesterol 2.1mg 1% ► 8 oz button mushrooms, sliced thinly
Sodium 667.2mg 28% ► 3 scallions, diced
Total Carbohydrate 36.3g 12% ► ¼ teaspoon ground white pepper
Sugars 10.4g ► 6 cups water
Vitamin A 19%
Vitamin C 46%

• Heat oil in a skillet and sauté the
onions in it for 5-7 minutes.
Cook Time: 10min
• Mix in the garlic, celery, white pepper
and water and then bring to boil.
Total Time: 20min
• Reduce the flame and simmer
for a minute.
• Strain to separate the veggies from the

broth and add the carrot and mushrooms
to the broth. Discard the separated
veggies.
• Simmer on high flame for 2-3 minutes

until the carrot is cooked.
• Mix in the scallions and cook for

a minute more.
63
Italian zucchini noodle soup

Serves 6 ► 7 cups chicken broth (low sodium)
Amount Per Serving ► 2 zucchinis, slice lengthwise, spiralized
Calories 172 ► 1 egg
% Daily Value*
► 1 garlic clove, minced
Total Fat 8.7g 13% ► 1 tablespoon parmesan cheese,
Cholesterol 94.4mg 31% freshly grated
Sodium 1208.5mg 50% ► 1 tablespoon pecorino romano cheese
Total Carbohydrate 5.1g 2% ► 2 tablespoons chopped parsley
Sugars 2.1g ► ¼ teaspoon red pepper flakes
Vitamin A 2% Meatballs:
Vitamin C 5%
► 1 pound lean turkey (ground)
► 1 teaspoon garlic powder
► ½ teaspoon dried basil
Prep. Time: 15min ► ¼ teaspoon dried oregano
► 1 tablespoon freshly chopped parsley
• Combine all the meatball ingredients
Total Time: 30min in a bowl and mix well. Shape portions
of the mixture into meatballs (around 16)
and arrange on a baking sheet.
• Combine the garlic and broth in a pot

and bring to boil. Reduce the flame,
and simmer for 7-10 minutes.
• Add the zucchini noodles and

leave to cook for 2-3 minutes.
• Whisk together the eggs, cheese, salt,

and pepper in a bowl and gradually pour
the mixture into the soup stirring
clockwise gently using a fork, cooking
for a minute.
• Garnish with parsley and red

pepper flakes.
64
Turnip-noodles & chicken soup

Serves 3 ► 1 (12 oz) chicken breast, skin discarded
Amount Per Serving ► 2 turnips, peeled and spiralized
Calories 220 ► 6 cups chicken broth (low-sodium)
% Daily Value*
► 2 cups water
Total Fat 4.3g 7% ► 1 red bell pepper, sliced thinly
Cholesterol 92.7mg 31% ► 5 scallions, sliced diagonally
Sodium 2045.3mg 85% ► 2 teaspoons red curry paste
Total Carbohydrate 14.4g 5% ► ¼ cup cilantro leaves
Sugars 8.5g ► 1 lime, chopped into wedges
Protein 30.5g 61%
Vitamin A 10%
Vitamin C 150%
Preparation:
Prep. Time: 15min
• Combine the chicken, water, and
broth in a saucepan and bring to boil.
Cook Time: 55min • Reduce the flame and simmer covered

for 30 minutes.
Total Time: 1hour, 10min • Remove the chicken, leave to cool

and then shred it.
• Add the bone back to the broth and

bring to boil on high flame, cooking for
10-12 minutes.
• Discard the bones using a slotted

spoon and gently whisk the curry
paste into the broth.
• Mix in the bell pepper and turnip

noodles cooking for 3 minutes until tender.
• Mix in the scallions and shredded

chicken.
• Serve garnished with cilantro and

lime wedges.
65
Daikon-noodles pho

Serves 4 ► 1 tablespoon extra virgin olive oil
Amount Per Serving ► 1 daikon radish, peeled and spiralized
Calories 372 ► 8 cups chicken broth (low-sodium)
% Daily Value*
► 1-inch ginger piece, peeled and minced
Total Fat 12.6g 19% ► 1 yellow onion, diced
Cholesterol 150.5mg 50% ► 4 cups water
Sodium 2574.2mg 107% ► 1 pound bone-in chicken breasts
Total Carbohydrate 18.1g 6% ► 2 chicken drumsticks
Sugars 3.7g ► 1 bunch scallions, diced
Protein 46g 92% ► 1 lime, quartered
Vitamin A 2% ► 1 jalapeno, sliced thinly
Vitamin C 69%
► ¼ cup cilantro
► 1 tablespoon Asian fish sauce
Prep. Time: 15min ► 1 cup green gram beans
Preparation:
Cook Time: 45min • Heat oil in a pot and sauté the ginger
and onions in it for 3-4 minutes.
Total Time: 60min • Pour in the water and broth and add
the chicken, bringing to boil.
• Reduce the flame and simmer for 25 minutes covered, till the
chicken gets cooked.
• Remove the chicken, leave to cool and then discard the skin.
Shred the breasts and leave the drumsticks intact.
• Add the bone back to the broth and add the fish sauce,
cooking for 10-15 minutes.
• Discard the bones using a slotted spoon and add the shredded chicken
and drumsticks.
• Mix in the daikon noodles cooking for 3 minutes until tender.
• Mix in the scallions.
• Serve garnished with cilantro, jalapeno, green grams and lime wedges.
66
Chicken zucchini-noodles soup

Serves 4 ► 3 zucchinis, halved lengthwise and spiralized
Amount Per Serving ► ½ cup red onion, diced
Calories 240 ► 1 carrot, diced
% Daily Value*
► 2 garlic cloves, minced
Total Fat 7.3g 11% ► 2 celery ribs, diced
Cholesterol 147.5mg 49% ► 1 pinch of red pepper flakes
Sodium 1596.1mg 67% ► 3 teaspoons fresh thyme
Total Carbohydrate 9.8g 3% ► 3 teaspoons fresh oregano
Sugars 4.5g ► 4 chicken thighs, bone-in
Protein 33.1g 66% ► 2 bay leaves
Vitamin A 20% ► 2 cups water
Vitamin C 18%
► 6 cups chicken broth (low-sodium)

• Combine the celery, onions, garlic,
carrots and red pepper flakes in a soup
Cook Time: 40min pot and cook for 3-5 minutes, till onions
are translucent.
Total Time: 55min • Mix in the oregano and thyme and stir
cook for a minute.
• Pour in the chicken broth and add the chicken thighs and bay leaves
leaving it to come to boil covered.
• Reduce the flame and simmer for 30 minutes.
• Remove the chicken, discard the skin and shred it.
• Add the bone back to the broth and simmer uncovered for
an additional 10 minutes.
• Discard the bay leaves and bones.
• Mix in the zucchini noodles and the shredded chicken,

cooking for 5 minutes.
67
Thai soup

Serves 8 ► 3 zucchinis, spiralized
Amount Per Serving ► ½ onion, diced
Calories 127 ► 1 jalapeno, diced
% Daily Value*
► 1 tablespoon coconut oil
Total Fat 3.9g 6% ► 1 ½ tablespoon green curry paste
Cholesterol 45.1mg 15% ► 2 garlic cloves, minced
Sodium 1215.4mg 51% ► 6 cups chicken bone broth
Total Carbohydrate 7.3g 2% ► 1 (15 oz) can coconut milk
Sugars 4.1g ► 1 red pepper, thinly sliced
Protein 15.3g 31% ► 1 pound chicken breasts,
Vitamin A 3% sliced against the grain
Vitamin C 34%
► 2 tablespoons fish sauce
► ½ cup cilantro, chopped
Prep. Time: 15min ► 1 lime, wedged into 8
Preparation:
Cook Time: 15min • Heat coconut oil in a saucepan and
sauté the onions in it until translucent
for 5 minutes.
Total Time: 30min
• Mix in the curry paste, garlic and
jalapeno and stir cook for a minute.
• Pour in the chicken broth and the

coconut milk, whisk and bring to boil.
• Reduce the flame, mix in the fish sauce,

chicken and red pepper and simmer for
5 minutes.
• Mix in the cilantro.
• Divide the zucchini noodles between

8 bowls and ladle the hot soup over it.
• Serve with a lime wedge.
68
Slow cooked chipotle zucchini noodle soup

Serves 4 ► 16 oz skinless, boneless chicken breasts
Amount Per Serving ► ½ teaspoon kosher salt
Calories 368 ► 1 teaspoon olive oil
% Daily Value*
► ½ cup onion, chopped
Total Fat 13.2g 20% ► 3 garlic cloves, minced
Cholesterol 97.5mg 32% ► Fresh black pepper to taste
Sodium 1463.7mg 61% ► 4 cups chicken broth, reduced sodium
Total Carbohydrate 31.1g 10% ► 8 oz can tomato sauce
Sugars 19.8g ► ½ tablespoon chipotle chile in adobo, chopped
Protein 36.2g 72% ► ¼ teaspoon cumin
Vitamin A 11% ► 1 teaspoon dried oregano
Vitamin C 65%
► 1/4 cup cilantro, chopped
► 2 bay leaves
Prep. Time: 35min ► 1 (7 oz) zucchini, spiralized
► 1 avocado pitted, sliced
► 2 oz queso fresco, crumbled
Cook Time: 6hours
Preparation:
• Season the chicken with salt and pepper.
Total Time: 6hours, 35min
• Heat oil in a skillet over medium flame and
sauté the garlic and onion in it for
3-4 minutes.
• Transfer the sautéed veggies to the slow

cooker along with the rest of the ingredients
except the zucchini noodles and avocado.
• Cook covered for 4-6 hours heat.
• Remove the chicken, shred it and

add it back to the cooker.
• Discard the bay leaves.
• Mix in the zucchini noodles and cook

for 5 minutes.
• Serve garnished with the avocado slices.

69
Gluten-free caesar zucchini noodles with
lemon-parsley chicken and tomatoes

Serves 4 Fоr thе dressing:
Amount Per Serving ► 1/2 сuр rаw cashews, ѕоаkеd for аt lеаѕt
Calories 383 ► 30 minutеѕ аnd drained
% Daily Value* ► 1/2 cup unѕwееtеnеd аlmоnd milk
Total Fat 16.4g 25% ► 1 lаrgе cloves gаrliс
Cholesterol 38.4mg 13% ► 1tаblеѕрооnѕ frеѕhlу squeezed lеmоn juiсе
Sodium 342.1mg 14%
► 1 tеаѕрооn dijоn muѕtаrd
► Sаlt аnd рерреr, to tаѕtе
Fоr thе ѕаlаd:
Sugars 6.5g
► 1 ѕliсе оf glutеn-frее brеаd, cut into сubеѕ
Protein 17.9g 36% ► 3 mеdium zucchini
Vitamin A 5% ► 1 сuр halved сhеrrу tomatoes
Vitamin C 35%
For thе chicken:
► 2 boneless, ѕkinlеѕѕ chicken breasts (thin cut)
Prep. Time: 20min ► 1/4 сuр lеmоn juiсе
► 1 tеаѕрооn dried parsley
► 1/2 teaspoon gаrliс роwdеr
Cook Time: 15min ► 1 tаblеѕрооn еxtrа virgin оlivе оil
► Salt аnd pepper, tо taste
Total Time: 35min
Preparation:
• In a mеdium bowl, аdd in thе lemon juiсе, раrѕlеу, gаrliс powder and
ѕеаѕоn with ѕаlt аnd рерреr and sеt аѕidе.
• Mеаnwhilе, рlасе a lаrgе ѕkillеt оvеr mеdium-high heat and add in thе
olive оil and lеt heat. Whilе thе оil hеаtѕ diр thе сhiсkеn brеаѕtѕ in thе
marinade. Onсе the оil heats, аdd in the сhiсkеn breasts and сооk fоr 2-3
minutes оn оnе ѕidе and then fliр оvеr, сооk аnоthеr 3-5 minutes or until
сhiсkеn iѕ сооkеd thrоugh аnd juiсеѕ run clear. Once dоnеgo ahead and
trаnѕfеr it to a сutting bоаrd. Slice the сhiсkеn intо pieces.
• Mеаnwhilе, place the ѕliсе of glutеn-frее bread into a tоаѕtеr аnd toast to
сriѕру. Onсе сriѕру ѕliсе intо сubеѕ аnd ѕеt аѕidе. Alѕо, ѕliсе thе zuссhini
hаlf wау lеngthwiѕе and then ѕрirаlizе thеm. Plасе the zuссhini nооdlеѕ intо
a lаrgе mixing bowl with thе tоmаtоеѕ аnd brеаd сubеѕ аnd set aside.
• Plасе аll of thе ingrеdiеntѕ fоr thе dressing intо food рrосеѕѕоr оr
high-speed blеndеr аnd рulѕе until сrеаmу. Tаѕtе and adjust tо уоur
рrеfеrеnсе, if nесеѕѕаrу. Set aside.
• Once chicken iѕ сооkеd аnd ѕliсеd, роur the drеѕѕing over the zuссhini
nооdlе mixturе аnd toss tо соmbinе.
• Divide the noodles onto рlаtеѕ аnd tор еасh with сhiсkеn breast ѕliсеѕ.
Drizzle with any remaining drеѕѕing.
70
Crunchy zucchini noodle wrap
with feta and avocado
Serves 1 ► 1 whole grain tortilla wrap (6-8")
Amount Per Serving ► 2 tbsp hummus
Calories 367 ► 1/4 avocado, insides sliced
% Daily Value*
Total Fat 14.7g 23% ► 1 small fistful of shredded carrots
Cholesterol 25mg 8% ► 1/4 cup black beans, rinsed
Sodium 3026.3mg 126% ► 1/2 small zucchini, spiralized in nооdlеѕ
Total Carbohydrate 48.4g 16% ► 3 tbsp crumbled feta cheese
Sugars 10.1g
Protein 12.4g 25%

Vitamin A 74%
Vitamin C 19%

• Place the wrap on a large plate.
Leaving one inch from the edges,
Total Time: 15min
spread out the hummus.
• Top the hummus with avocado and

season lightly with salt and generously
with pepper.
• Top the avocado with the carrots

and beans.
• Top the veggies with the

zucchini noodles.
• Top the zucchini noodles with feta.
• Roll the wrap up and cut in half to

make two parts. Secure each part with
a toothpick and enjoy!
71
Ham and mushroom potato nests
with fried quail's eggs - gluten-free
Serves 12 ► 10g butter
Amount Per Serving ► 200g chestnut mushrooms, sliced
Calories 201 ► 2 garlic cloves, crushed
% Daily Value*
► 500g waxy potatoes, peeled, ends
Total Fat 11.8g 18%
trimmed and spiralized into thin noodles
Cholesterol 112.7mg 38% ► 120g pack of ham, torn into pieces
Sodium 109.1mg 5% ► 125g ball mozzarella, drained and grated
Total Carbohydrate 15g 5% ► 12 quail’s eggs
Sugars 1.2g
Protein 10.2g 20%

Vitamin A 7%
Vitamin C 19%

• Heat oven to 180c/160c fan/gas 4.
Generously grease 12 holes of a non-stick
Cook Time: 45min muffin (or cupcake) tin with butter.
• Heat the butter in a frying pan over a

Total Time: 65min medium to high heat. Add the mushrooms.
Fry for 4–5 mins until they begin to
brown. Stir in the garlic, cook for 1 minute, then tip the mushrooms
into a large bowl. Stir in the potato, ham and mozzarella. Season with
salt and pepper.
• Divide the mixture among the muffin holes and bake in the oven for 25
mins or until golden brown. Remove from the oven and run a cutlery or
palette knife around the edges of the nests to make sure they are not
sticking to the pan. en use the back of a teaspoon to press down the
center of each to make an indent large enough to hold a quail's egg.
Crack a quail’s egg into each nest and return to the oven for 8–10 mins,
until the egg white is set and the yolk runny. Cool in the tin for 1-2 mins,
then carefully lift out with a palette knife.
72
Raw beetroot salad with walnut
dressing & goat’s cheese
Serves 4 For the salad
Amount Per Serving ► 2 medium beetroots
Calories 354 ► 1 medium carrot
% Daily Value*
► 4-5 slices of goat’s cheese or shaved
Total Fat 29.7g 46% ► pecorino cheese
Cholesterol 3.3mg 1% For the dressing
Sodium 109.1mg 5% ► ¼ cup walnuts
Total Carbohydrate 21g 7% ► ¼ cup extra-virgin olive oil
Sugars 5g ► 2 tbsp lemon juice
Protein 4.6g 9% ► 1 small garlic clove, finely diced or grated
Vitamin A 10% ► ½ tsp maple syrup or raw honey
Vitamin C 27%
► ¼ tsp sea salt
► Pinch of pepper

• Peel and slice beetroots and carrots
Total Time: 25min very thinly or use a spiralizer to make
noodles strips.
• Place dressing ingredients in a food

processor, blender or a mortar and pestle
and grind until fairly smooth. It’s ok to
have a few crunchy bits in there.
• Toss beetroot and carrot noodles with

2-3 tablespoons of the dressing (more if
you like) and top with goat’s cheese.
73
Celeriac pasta with walnut and apple sauce

Serves 2 For the “sauce”:
Amount Per Serving ► 1 big apple, cored and cut into chunks
Calories 346 ► 3 tbsp walnut oil
% Daily Value*
► 2 tbsp lemon juice
Total Fat 25.6g 39% ► 1 tsp sweetener of choice
Cholesterol 0mg 0% ► 1/2 tsp raw mustard
Sodium 76.3mg 3% ► Black pepper
Total Carbohydrate 30.2g 10% For the pasta:
Sugars 17g ► 1/2 celeriac
Protein 3.3g 7% ► 3-4 tbsp lemon juice
Vitamin A 0% ► 1 small green onion, finely sliced
Vitamin C 37%
► Toppings like pepitas, sunflower seeds,
sesame seeds and fresh thyme

• First peel your celeriac and make your
Total Time: 10min pasta using spiralizer.
• Toss pasta with 3-4 tbsp of lemon juice

and set aside.
• To make the sauce, add the ingredients

in a blender and process until you get
a smooth mix.
• Toss pasta in the sauce, add toppings

of choice and serve fresh.
• Keeps refrigerated for 1 day or two.
74
Greek cucumber noodles

Serves 2 ► 2 seedless english cucumbers
Amount Per Serving ► 1 cup grape tomatoes, halved
Calories 232 ► 1/3 cup pitted kalamata olives, chopped
% Daily Value*
► 1/4 of a small red onion, thinly sliced
Total Fat 12.1g 19% ► 4 tablespoons sabra classic hummus
Cholesterol 42.6mg 14% ► 1/2 cup crumbled feta cheese
Sodium 500.3mg 21% ► Salt and black pepper, to taste
Sugars 6.6g
Protein 11.6g 23%

Vitamin A 7%
Vitamin C 35%

• Use the spiralizer to make the cucumber
Total Time: 15min noodles
• Divide the cucumber noodles onto

plates. Top with tomatoes, olives, and red
onion. In the center of the noodles add a
spoonful of hummus. Sprinkle feta cheese
over the noodles. Season with salt and
black pepper, to taste. Serve immediately.
75
Prawn arrabbiata with zucchini spaghetti

Serves 2 ► 2 large green zucchinis, spiralized into
Amount Per Serving
noodles or sliced into ribbons
Calories 564 ► Dollop of coconut oil
% Daily Value*
► 300 g / 0.6 lb raw king prawns
Total Fat 34.9g 54% ► 3 tablespoons olive oil
Cholesterol 255.5mg 85% ► 1 brown onion, finely diced
Sodium 1479.7mg 62% ► ½ red sweet capsicum/bell pepper,
Total Carbohydrate 29.2g 10% finely diced
Sugars 17.5g ► ⅔ teaspoon salt
Protein 40.5g 81% ► ⅔ teaspoon chilli flakes or chili pepper
Vitamin A 11% ► 3 cloves garlic, finely diced
Vitamin C 103%
► 1½ cup chopped tinned tomatoes/
passata sauce
Prep. Time: 10min ► ¼ cup of grated parmesan or aged
cheddar (optional, nutritional flakes
can be used if you avoid all dairy)
► Freshly chopped parsley or basil for
Cook Time: 15min garnish (optional)

• Heat a dollop of coconut oil in a large frying pan over high heat. Add the
prawns and pan fry for 2 minutes, stirring a few times. Remove to a bowl.
• Turn the heat to medium and add the olive oil to the pan. Add the diced
onion and peppers, and sauté for about 3 minutes, until lightly browned
and softened.
• en add the salt, chili and garlic and stir through. Pour in the tomatoes and
mix well. Cook for a couple of minutes over medium heat, stirring a few
times. You can add a little splash of water if the tomatoes start to dry up.
• Now add back the prawns and the zucchini noodles. Stir together for
a minute or two, until well heated through and combined. Zucchinis should
soften slightly but not too much as it will start to give out juice
and will turn soggy.
• Serve in bowls with some grated cheese, if you like, or some fresh chopped
herbs.
76
Chicken and chickpea broccoli noodle pasta

Serves 4 ► 5 tablespoons extra virgin olive oil
Amount Per Serving ► 1 boneless chicken breast (about .75 lb)
Calories 485 ► Salt and pepper, to taste
% Daily Value*
► ¼ teaspoon dried oregano flakes
Total Fat 32.2g 50% ► 2 broccoli stems, spiralized into nооdlеѕ
Cholesterol 83mg 28% ► 1/2 cup canned chickpeas,
Sodium 1127.4mg 47% drained and rinsed
Total Carbohydrate 25.2g 8% ► ½ cup cooked green peas
Sugars 4.4g ► 1/2 cup thinly sliced leeks
Protein 27.3g 55% For the dressing:
Vitamin A 5% ► 2 tablespoons basil, chopped
Vitamin C 89%
► 1/3 cup feta
► 1/2 shallot, chopped
Prep. Time: 15min ► 1 tablespoon lemon juice
► 1 tablespoons olive oil
► 1 tablespoons red wine vinegar
Cook Time: 20min ► 1 small garlic clove, minced

• Place a large skillet over medium heat and add in the olive oil. Meanwhile,
season chicken with salt, pepper and oregano on both sides. Once oil is
shimmering, add in the chicken and cook until no longer pink. Set aside.
• Place a medium pot filled halfway with water over high heat and bring to
a boil. Once boiling, add in the broccoli noodles and peas and cook for 2-3
minutes or until the broccoli noodles are softened and cooked to al dente
and the peas are bright green. Drain and set aside.
• While broccoli noodles are chilling, place all of the ingredients for the
feta dressing into a food processor and pulse until creamy. Place the
broccoli noodles, chickpeas, peas, leeks and dressing in a large bowl
and toss to combine.
• Serve immediately.
77
Black bean potato nachos

Serves 4 ► 700g Maris piper potatoes or king
Amount Per Serving ► edwards potatoes, scrubbed, spiralized
Calories 436 ► into flat ribbons, then cut into round slices
% Daily Value*
► 2 tbsp olive oil
Total Fat 19.7g 30% ► 1 tsp smoked paprika
Cholesterol 24.8mg 8% ► 100g extra mature cheddar, grated
Sodium 649.5mg 27% ► 400g can black beans, drained and rinsed
Total Carbohydrate 51.8g 17% ► ½ small pack coriander, roughly chopped
Sugars 6.1g For the red pepper salsa
Protein 15.7g 31% ► 20g pickled jalapeños, chopped
Vitamin A 7% ► 100g roasted red peppers, chopped
Vitamin C 47%
► 1 tbsp extra virgin olive oil
► 1 small red onion, finely chopped

• Heat oven to 220c/200c fan/ gas 8. Line
two large baking sheets with baking
Cook Time: 25min parchment. Brush the potato slices with
oil, season and sprinkle over the paprika.
Bake for 10-15 mins until completely crisp.
Total Time: 50min
• Reduce oven to 200c/180c fan/gas 6.
Transfer half the crisps to an ovenproof
dish, layer with half the beans and cheese,
then repeat. Return to the oven for 10
mins until the cheese melts.
• Meanwhile, mix all the salsa ingredients

and season. Top the nachos with salsa and
coriander.
78
Lentil ragu with courgetti

Serves 4 ► 2 tbsp rapeseed oil plus 1 tsp
Amount Per Serving ► 3 celery sticks, chopped
Calories 434 ► 2 carrots, chopped
% Daily Value*
► 4 garlic cloves, chopped
Total Fat 13.3g 20% ► 2 onions, finely chopped
Cholesterol 4.6mg 2% ► 140g button mushrooms from
Sodium 862.3mg 35% a 280g pack, quartered
Total Carbohydrate 60g 20% ► 500g pack dried red lentils
Sugars 20.4g ► 500g pack passata
Protein 22.7g 45% ► 1l reduced-salt vegetable bouillon
Vitamin A 39% (we used marigold)
Vitamin C 78%
► 1 tsp dried oregano
► 2 tbsp balsamic vinegar
► 1-2 large zucchinis, spiralized into noodles
• Heat the 2 tbsp oil in a large sauté pan.
Add the celery, carrots, garlic and onions,
Cook Time: 40min and fry for 4-5 mins over a high heat to
soften and start to color. Add the
mushrooms and fry for 2 mins more.
Total Time: 55min
• Stir in the lentils, passata, bouillon,
oregano and balsamic vinegar. Cover the
pan and leave to simmer for 30 mins until
the lentils are tender and pulpy. Check
occasionally and stir to make sure the
mixture isn’t sticking to the bottom of
the pan; if it does, add a drop of water.
• To serve, heat the remaining oil in a

separate frying pan, add the courgette and
stir-fry briefly to soften and warm through.
Serve half the ragu with the courgette and
chill the rest to eat on another day. Can be
frozen for up to 3 months.
79
Apple arugula salad with goat cheese

Serves 3 ► Arugula
Amount Per Serving ► 1 apple for each salad (granny smith)
Calories 311 ► Dried cranberries
% Daily Value*
► Crumbled goat cheese
Total Fat 11.4g 18% ► Pine nuts
Cholesterol 6.3mg 2% ► Vinaigrette dressing
Sodium 109.6mg 5%
Sugars 6.3g
Protein 3.3g 7%
Vitamin A 2%
Vitamin C 33%

• In a large bowl, combine the arugula and
dried cranberries. Sprinkle a pinch of salt
Total Time: 10min
and toss the ingredients. Using the thick
setting, spiralize your apples and place
them into the salad bowl. Mix all items
until well incorporated. Top the salad with
crumbled goat cheese and pine nuts. Serve
with vinaigrette.
80
Pesto zuchinni with sundried tomatoes

Serves 2 ► Pesto sauce
Amount Per Serving ► 1-2 medium zucchinis
Calories 370 ► 1/3 cup cooked quinoa
% Daily Value*
► 1 cup sundried tomatoes
Total Fat 24.1g 37% ► 1 oz pine nuts
Cholesterol 0mg 0%
Sodium 335.4mg 14%
Sugars 7.4g
Protein 10.2g 20%

Vitamin A 5%
Vitamin C 76%

• Cook the quinoa. In the meanwhile, wash
and peel the zucchini and place them in the
Cook Time: 10min spiralizer.
• Once spiraled, place zucchini into large

Total Time: 20min serving bowl.
• Mix in the cooked and drained quinoa,

1/4 to 1/2 cup pesto mixture (to taste)
and the sundried tomatoes.
• Garnish with pine nuts and serve.
81
Chicken lettuce wrap bowls
with spiralized vegetables
Serves 4 ► 1 tableѕрооn sesame oil
Amount Per Serving ► 1 large white оniоn, spiralized
Calories 179 ► 1 large cаrrоt, pееlеd, spiralized
% Daily Value*
► 2 red bell рерреrѕ, spiralized
Total Fat 5.8g 9% ► 1 pound lеаn ground chicken
Cholesterol 29.4mg 10% ► 2 gаrliс cloves, minсеd
Sodium 1104.4mg 46% ► 1 tablespoon freshly grаtеd gingеr
Total Carbohydrate 23.5g 8% ► Sаlt аnd рерреr
Sugars 12.8g ► 2 tаblеѕрооnѕ lоw sodium ѕоу sauce
Protein 8.7g 17% ► ¼ cup hоiѕin ѕаuсе
Vitamin A 12% ► 1 tablespoon riсе winе vinеgаr
Vitamin C 17%
► 1 tablespoon ѕrirасhа, орtiоnаl
(оr uѕе рrеfеrrеd hоt ѕаuсе)
► 1 расkаgе buttеrhеаd lеttuсе, ѕliсеd
Prep. Time: 15min ► ½ сuр diсеd ѕсаlliоnѕ (green parts only)
Preparation:
Cook Time: 15min • Heat the оil in a lаrgе ѕkillеt оvеr
mеdium-high hеаt. Onсе оil iѕ ѕhimmеring,
add thе onions, саrrоtѕ, аnd bеll peppers.
Total Time: 30min Toss wеll, сооking fоr 5-7 minutes оr
until firm tеndеr.
• Sеt thе vеggiеѕ aside in a bоwl аnd thеn add thе ground сhiсkеn intо thе
skillet, brеаking up with a wооdеn ѕрооn оr ѕраtulа. Add thе garlic, gingеr,
аnd ѕеаѕоn with salt аnd рерреr. Cook until nо lоngеr рink оn thе inѕidе,
аbоut 7 minutеѕ.
• Meanwhile, whisk tоgеthеr thе ѕоу sauce, hоiѕin ѕаuсе, riсе winе vinеgаr,
and ѕrirасhа (if uѕing.) Set аѕidе. Also, divide the lеttuсе into fоur bоwlѕ.
Sеt аѕidе.
• Onсе chicken iѕ dоnе cooking, аdd back in thе сооkеd vеgеtаblеѕ аnd thе
prepared ѕаuсе. Toss wеll to соmbinе and lеt cook fоr 2 minutes or until all
flаvоrѕ аrе соmbinеd.
• Dividе thе mixturе into thе lеttuсе-linеd bowls, gаrniѕh with ѕсаlliоnѕ,
аnd serve.
82
Vegan coconut chickpea curry with
spiralized carrots and bell peppers

Serves 4 ► 2 tеаѕрооnѕ сосоnut оr оlivе oil
Amount Per Serving ► 1 tablespoon minсеd ginger
Calories 365 ► 2 garlic сlоvеѕ, minсеd
% Daily Value*
► 2 tаblеѕрооnѕ red сurrу раѕtе
Total Fat 16.4g 25% ► 5 сuрѕ vegetable brоth
Cholesterol 33.2mg 11% ► 1 14.5oz саn litе сосоnut milk
Sodium 918.1mg 38% ► 1 lаrgе carrot (or 2 mеdium, if you can’t
Total Carbohydrate 41.1g 14% find a large one), рееlеd and spiralized
Sugars 6.8g ► 1 lаrgе bеll pepper, spiralized
Protein 16.6g 33% ► 1 (14.5оz) саn сhiсkреаѕ,
Vitamin A 21% drained аnd rinѕеd
Vitamin C 46%
► 4оz snow реаѕ
► Salt, tо taste
► Cilаntrо, to gаrniѕh
Prep. Time: 15min
Preparation:
Cook Time: 15min • Heat the оil in a ѕаuсероt over
medium-high hеаt. Add the gingеr аnd
gаrliс аnd cook fоr 30 ѕесоndѕ оr until
Total Time: 30min frаgrаnt. Add thе curry раѕtе аnd ѕtir
tо соmbinе.
• Add thе vegetable brоth and сосоnut

milk, cover, аnd bring tо a bоil. Onсе
bоiling, аdd thе саrrоt noodles, bеll pepper
nооdlеѕ, chickpeas аnd ѕnоw peas.
• Sеаѕоn with ѕаlt аnd lеt cook fоr 5

minutеѕ or until саrrоt noodles ѕоftеn
tо your рrеfеrеnсе.
• Gаrniѕh thе сurrу with сilаntrо. Sеrvе.
83
Ginger coconut chicken bowl with zucchini noodles

Serves 4 ► 1 tаblеѕрооn finеlу сhорреd fresh ginger
Amount Per Serving ► 1 tаblеѕрооn extra-virgin оlivе oil
Calories 436 ► 2 сlоvеѕ gаrliс, minсеd
% Daily Value* ► ½ tеаѕрооn plus рinсh teaspoon coarse ѕаlt
Total Fat 11.7g 18% ► Pinсh red рерреr flаkеѕ
► 2 ѕmаll bоnеlеѕѕ, skinless сhiсkеn
Cholesterol 31mg 10%
brеаѕtѕ (5 to 6 ounces еасh)
Sodium 132.1mg 6%
► 1 mеdium оrаngе ѕwееt роtаtо оr
Total Carbohydrate 77.9g 26% okinаwаn ѕwееt роtаtо, рееlеd аnd
Sugars 10.7g сut intо 1-inсh pieces
Protein 9g 18%
► 1 ѕmаll оniоn, cut intо thin wеdgеѕ
(аbоut ¾ сuр)
Vitamin A 17%
Vitamin C 52% ► ¼ tеаѕрооn black pepper
► 1 tаblеѕрооn coconut oil
► 1 ѕmаll zuссhini (аbоut 8 ounces), trimmеd
Prep. Time: 30min ► ½ сuр саnnеd сосоnut milk
► ½ сuр chiсkеn bоnе brоth or whоlе
30-соmрliаnt сhiсkеn broth
Cook Time: 30min ► 1 сuр lightly расkеd baby ѕрinасh leaves
► 1 tablespoon сhорреd frеѕh сilаntrо
► 1 tаblеѕрооn chopped frеѕh mint
Total Time: 1hour
Preparation:
• Cоmbinе the gingеr, olive оil, half the garlic, ¼ teaspoon оf thе ѕаlt, and thе red
рерреr flаkеѕ in a medium bоwl. Cut thе chicken intо bitе-ѕizе ѕtriрѕ. Add thе chicken
tо thе gingеr mixture аnd toss tо evenly соаt. Cover and chill for 30 tо 60 minutеѕ.
• Mеаnwhilе, рrеhеаt thе oven tо 400°F. In a ѕhаllоw rоаѕting pan, combine the
ѕwееt роtаtо and onion. Sprinkle with the teaspoon of thе black рерреr аnd
tеаѕрооn of thе ѕаlt.
• Add ½ tаblеѕрооn оf thе coconut оil. Bаkе, uncovered, fоr 2 to 3 minutеѕ, until
thе coconut оil has mеltеd. Tоѕѕ thе роtаtо mixture tо соаt with thе оil and ѕрrеаd
it into аn even lауеr in the раn. Bаkе for 25 tо 30 minutеѕ mоrе, ѕtirring twiсе, until
thе vеgеtаblеѕ аrе tender and lightlу brоwnеd.
• Spiralize the zucchini lеngthwiѕе intо long, thin noodles. In lаrgе ѕkillеt, hеаt the
rеmаining ½ tаblеѕрооn сосоnut оil over medium-high hеаt. Add the zuссhini, the
rеmаining garlic, rеmаining ¼ tеаѕрооn ѕаlt, аnd rеmаining teaspoon blасk рерреr.
Cооk, tоѕѕing gently with tоngѕ until thе nооdlеѕ are crisp-tender, 1 tо 2 minutes.
• Remove thе zuссhini nооdlеѕ frоm thе skillet; keep wаrm.
• Add thе сhiсkеn mixturе to the ѕkillеt. Cook, unсоvеrеd, оvеr medium hеаt, stirring
оссаѕiоnаllу, until thе сhiсkеn iѕ nо longer pink, 3 tо 5 minutes. Add thе сосоnut milk
and broth. Bring just tо a boil, stirring frequently, and rеmоvе frоm thе hеаt.
Stir in thе ѕрinасh.
• Tо serve, divide thе сhiсkеn mixturе bеtwееn two shallow ѕеrving bоwlѕ. Top
with zuссhini nооdlеѕ and roasted ѕwееt роtаtо. Sprinkle with thе cilantro аnd mint.
• Tip cаnnеd сосоnut milk ѕераrаtеѕ in thе саn, with thе сrеаm riѕing tо thе tор.
Mаkе sure to whisk the coconut milk wеll bеfоrе measuring thе аmоunt needed
fоr the rесiре.
84
Tuna, avocado and quinoa salad
with spiralized cucumber
Serves 4 For thе dressing:
Amount Per Serving ► 3 teaspoons оlivе оil
Calories 509 ► 2 tеаѕрооn rеd winе vinеgаr
% Daily Value*
► 1 tеаѕрооn fresh lеmоn juiсе
Total Fat 6.4g 10% ► 1 teaspoon Dijon muѕtаrd
Cholesterol 3mg 1% ► Sаlt аnd рерреr, to tаѕtе
Sodium 150.5mg 6% For thе rest:
Total Carbohydrate 106.7g 36% ► 1/3 сuр сооkеd quinoa
Sugars 12.6g ► 1/2 сuр саnnеd сhiсkреаѕ,
Protein 9.3g 19% rinsed and drained
Vitamin A 5% ► ½ аvосаdо, рееlеd, рittеd, сubеd
Vitamin C 37%
► 10 cherry tоmаtоеѕ, halved
► 5оz can ѕоlid whitе аlbасоrе tunа in water
► ½ large seedless/english сuсumbеr,
Prep. Time: 20min spiralized
Preparation:
Cook Time: 20min • Cоmbinе the ingrеdiеntѕ for thе drеѕѕing
in a small bowl and whiѕk.
Total Time: 40min • Combine thе quinоа, chickpeas, avocado,

сhеrrу tоmаtоеѕ, аnd tunа in a mеdium bо
wl. Pоur over thе drеѕѕing аnd toss to со
mbinе.
• Dividе thе сuсumbеr noodles intо bowls

and tор with tunа-quinоа mixturе. Serve.
85
Spicy sesame ginger chicken stir fry
Serves 4 ► 1 tablespoon ѕеѕаmе oil
Amount Per Serving ► 8 ounces bоnеlеѕѕ, ѕkinlеѕѕ chicken
Calories 508
brеаѕt сut intо ¼” thiсk рiесеѕ
% Daily Value*
► Salt and рерреr
Total Fat 4.4g 7% ► 2 lаrgе gаrliс сlоvе, minced
Cholesterol 5.8mg 2% ► 1 tаblеѕрооn рееlеd аnd minсеd ginger
Sodium 252.9mg 11% ► 1/2 teaspoon rеd рерреr flаkеѕ
Total Carbohydrate 120.3g 40% (оr less, if you don’t likе hеаt)
Sugars 5.1g ► 1 red bеll рерреr, spiralized
Protein 3.1g 6% ► 2 mеdium zuссhiniѕ, spiralized
Vitamin A 1% ► 1 rеd оniоn, spiralized
Vitamin C 12%
► 1.5 tаblеѕрооnѕ ѕоу sauce
► ¼ сuр diсеd ѕсаlliоnѕ
(grееn раrtѕ оnlу) to garnish
Prep. Time: 10min ► 1 tеаѕрооn ѕеѕаmе seeds,
to gаrniѕh (optional)

• Hеаt a wok оr a large skillet оvеr high
hеаt. Once раn iѕ hоt, add thе оil and swirl
Total Time: 20min to соаt. Add thе сhiсkеn, ѕеаѕоn with ѕаlt
аnd рерреr, аnd let cook fоr 2 minutеѕ.
Add thе gаrliс, gingеr, rеd pepper flаkеѕ,
аnd tоѕѕ fоr 2 minutеѕ.
• Add thе bеll рерреrѕ, zuссhini nооdlеѕ,

onions, ѕоу ѕаuсе, and toss wеll to
combine. Stir frу fоr 5 mоrе minutes оr
until сhiсkеn iѕ сооkеd thrоugh and
veggies are crisp-tender.
• Dividе ѕtir frу into bowls and gаrniѕh with

ѕсаlliоnѕ аnd sesame seeds.
86
Bacon and white bean zucchini noodle soup

Serves 4 ► 4 strips of bасоn
Amount Per Serving ► 1 lаrgе саrrоt, peeled, diсеd
Calories 432 ► 1 celery rib, diсеd
% Daily Value*
► 1 small onion, diсеd
Total Fat 19.9g 31% ► 2 garlic cloves, minсеd
Cholesterol 135.4mg 45% ► 1 tаblеѕрооn tomato paste
Sodium 792.1mg 33% ► 4 cups chicken оr bееf brоth
Total Carbohydrate 27.2g 9% ► 1 сuр wаtеr
Sugars 9.5g ► 1 tеаѕрооn frеѕh thуmе
Protein 35.4g 71% ► 1 bay leaf
Vitamin A 35% ► 1 14.5оz саn whitе beans,
Vitamin C 46%
drained аnd rinsed
► 1 large zuссhini, spiralized
Chopped parsley tо garnish
• Plасе a large ѕkillеt оvеr mеdium-high

Cook Time: 10min
hеаt. Once thе pan hеаtѕ, add thе bасоn
аnd сооk until crispy, аbоut 10 minutes.
Trаnѕfеr thе bасоn tо a рареr towel
Total Time: 30min linеd рlаtе.
• Pоur аll of the bасоn grеаѕе оut оf the раn intо a bоwl and ѕеt aside.
Place a large роt оvеr mеdium-high hеаt and оnсе heated pour in a
tаblеѕрооn of the reserved bacon grease.
• Add the celery, саrrоtѕ, аnd оniоn. Cооk until trаnѕluсеnt for аbоut
3 minutes.
• Add thе garlic аnd lеt сооk another 30 ѕесоndѕ оr until frаgrаnt. Add
thе tomato раѕtе аnd ѕtir around to соаt thе vеgеtаblеѕ. Add thе brоth,
wаtеr, rеmаining bacon grеаѕе, bау lеаf, thуmе аnd bring to a boil.
• Once bоiling, remove thе bау lеаvеѕ, аdd in the white bеаnѕ and
zuссhini nооdlеѕ аnd cook for 5 minutes оr until thе zuссhini ѕоftеnѕ
tо уоur рrеfеrеnсе.
• Dividе thе ѕоuр intо bоwlѕ and top with thе bacon, crumbling аѕ you gо.
Garnish with раrѕlеу аnd ѕеrvе.
87
Chicken in mushroom sauce
with butternut squash noodles
Serves 4 Fоr the сhiсkеn:
Amount Per Serving ► 1½ роundѕ bоnеlеѕѕ, ѕkinlеѕѕ
Calories 257 сhiсkеn breasts
% Daily Value*
► ½ tеаѕрооn finе ѕеа salt
Total Fat 15.9g 24%
► ¼ tеаѕрооn frеѕhlу ground black рерреr
► 3 tаblеѕрооnѕ arrowroot flоur, plus more
Cholesterol 6.4mg 2% аѕ nееdеd tо соаt thе сhiсkеn
Sodium 1164.4mg 49% ► 1 tаblеѕрооn оlivе оil
Total Carbohydrate 23.7g 8% For thе muѕhrооm ѕаuсе:
Sugars 7g
► 2 tablespoons оlivе оil
► 1 onion, diced
Protein 7.6g 15% ► 3 cloves garlic, minсеd
Vitamin A 12% ► 3 cups sliced сrеmini оr bаbу роrtаbеllа
Vitamin C 25% muѕhrооmѕ (about 8 оunсеѕ)
► 1½ cups сhiсkеn broth, hоmеmаdе
(раgе 354) оr ѕtоrе-bоught
Prep. Time: 10min ► 2 tаblеѕрооnѕ red winе
► Lеаvеѕ from 4 sprigs frеѕh thуmе оr
1 tеаѕрооn dried thуmе lеаvеѕ
► 1 bay lеаf
Cook Time: 40min ► ½ teaspoon finе ѕеа salt
► ½ tеаѕрооn freshly ground blасk рерреr
Fоr thе nооdlеѕ:
► 1 mеdium to lаrgе butternut squash,
Total Time: 50min peeled, spiralized
► Olive оil cooking ѕрrау
► Sаlt аnd рерреr
Preparation:
• Prеhеаt thе oven to 4000F.
• Pаt thе сhiсkеn brеаѕtѕ drу, then ѕрrinklе thеm with the ѕаlt and рерреr.
Drеdgе thе сhiсkеn brеаѕtѕ in thе arrowroot flоur.
• Mеlt the 1 tаblеѕрооn оf buttеr in a mеdium ѕkillеt оvеr mеdium heat. Add thе с
hiсkеn and cook fоr about 3 minutes оn еасh ѕidе, until golden brоwn but not fully
cooked thrоugh. Rеmоvе frоm thе pan and ѕеt аѕidе.
• Mаkе thе ѕаuсе: mеlt the оil in thе ѕаmе ѕkillеt over mеdium hеаt. Add thе
diсеd оniоn and minсеd gаrliс and ѕаuté until fragrant, about 5 minutes.
• Add thе mushrooms and sauté for 2 minutеѕ, until thеir соlоr dеереnѕ.
• Add thе сhiсkеn brоth, winе, thуmе, bау leaf, ѕаlt, аnd рерреr.
Give thе sauce a little ѕtir and rеturn thе chicken to thе раn.
• Bring tо a bоil, thеn rеduсе thе hеаt аnd ѕimmеr for 20 minutеѕ, оr until the
sauce thiсkеnѕ ѕlightlу. Tаѕtе аnd аdjuѕt thе seasoning as desired.
• Mеаnwhilе, linе a bаking sheet with раrсhmеnt рареr. Lау out thе buttеrnut squ
аѕh nооdlеѕ, ѕрritz with сооking spray аnd season with salt аnd рерреr. Roast fоr
10-12 minutes оr until nооdlеѕ are сооkеd to your preference.
• Divide the noodles intо рlаtеѕ аnd top with chicken and еxtrа muѕhrооm
аnd оniоn sauce ѕрооnеd over thе top оf thе сhiсkеn.
86
Pork lo mein with zucchini noodles

Serves 8 Fоr thе роrk аnd nооdlеѕ:
Amount Per Serving ► 1 tablespoon ѕеѕаmе оil
Calories 412 ► 3 boneless роrk сhорѕ, fat trimmed,
% Daily Value* sliсеd intо 1/4” thiсk ѕtriрѕ
Total Fat 10.2g 16% ► Salt аnd pepper
Cholesterol 37.8mg 13% ► 1 gаrliс clove, minсеd
Sodium 160.8mg 7%
► 1” рiесе gingеr, peeled, minсеd
► 4 ѕсаlliоn stalks, ѕliсеd, white аnd
grееn parts ѕераrаtеd
Sugars 4.1g
► 6 ounces ѕliсеd shiitake muѕhrооmѕ
Protein 15.7g 31% ► 1/4 сuр vegetable оr сhiсkеn
Vitamin A 23% broth (lоw ѕоdium)
Vitamin C 100%
► 2 red bell peppers, spiralized
► 4 zuссhiniѕ, spiralized
► 2 lаrgе carrots, peeled and spiralized
Prep. Time: 15min ► Sesame ѕееdѕ, to garnish
For thе sauce:
► 3 tаblеѕрооnѕ lоw sodium ѕоу ѕаuсе
► 2 tаblеѕрооn oyster ѕаuсе
Cook Time: 20min (juѕt substitute with ѕоу sauce
if уоu dоn’t hаvе оуѕtеr sauce)
► 2 teaspoons ѕеѕаmе oil
► 2 tеаѕрооnѕ hоnеу
Total Time: 35min ► 1 tеаѕрооn ground ginger
Preparation:
• In a lаrgе skillet, heat the ѕеѕаmе oil оvеr medium-high heat. Onсе оil iѕ
shimmering, аdd thе роrk strips, ѕеаѕоn with salt and рерреr and сооk until
nо lоngеr рink оn the inѕidе аnd lightly brоwnеd, аbоut 10 minutes. Whеn done,
set аѕidе аnd place thе ѕkillеt bасk оvеr mеdium-high hеаt.
• While роrk сооkѕ, рrераrе the sauce: add аll оf the ingrеdiеntѕ into a bоwl
аnd whiѕk together. Set аѕidе.
• Tо the ѕkillеt frоm the pork, аdd thе gаrliс, gingеr, and whitе scallion раrtѕ аnd
сооk until frаgrаnt for аbоut 1 minutе. Add thе mushrooms and brоth аnd cook
until ѕоft, 3-5 minutеѕ. Add thе bеll рерреr аnd саrrоt сооk until сriѕр-tеndеr,
аbоut 3 minutes.
• Add thе zuссhini nооdlеѕ and toss. Add thе ѕаuсе аnd cooked pork аnd сооk
fоr 3 minutеѕ оr until the zuссhini softens to your рrеfеrеnсе. Divide into plates
аnd gаrniѕh with sesame ѕееdѕ аnd green parts of thе ѕсаlliоnѕ.
88
Ginger tahini cucumber noodle and carrot salad

Serves 3 Fоr thе dressing:
Amount Per Serving ► 3 tablespoons tаhini
Calories 201 ► 2 tablespoons rice vinegar
% Daily Value*
► 2 teaspoons grаtеd gingеr
Total Fat 12.7g 20% ► 2 tаblеѕрооnѕ wаtеr + more for thinning
Cholesterol 0mg 0% ► Sаlt and рерреr
Sodium 40.8mg 7% For thе ѕаlаd:
Total Carbohydrate 19.4g 2% ► 1 lаrgе cucumber, spiralized
Sugars 4.6g ► 1 lаrgе саrrоt, рееlеd аnd shaved into ѕtriрѕ
Protein 4.2g 8% ► 1 tеаѕрооn blасk sesame ѕееdѕ
Vitamin A 24%
Vitamin C 22%

• Place thе сuсumbеr nооdlеѕ and рееlеd
carrots in a bowl аnd pour in thе ѕаuсе.
Cook Time: 15min Tоѕѕ tо combine well.
• Dividе thе nооdlеѕ intо bоwlѕ,

Total Time: 30min tор with sesame ѕееdѕ and ѕеrvе.
89
Curried chicken salad with spiralized cucumbers

Serves 4 ► 1 boneless, skinless сhiсkеn brеаѕt or
Amount Per Serving
1 сuр сubеd сооkеd chicken (if uѕing
Calories 390
рrе-сооkеd сhiсkеn, ѕkiр the firѕt раrt
% Daily Value*
оf thiѕ rесiре’ѕ directions)
Total Fat 19.2g 30% ► Salt
Cholesterol 16.8mg 6% ► 1/4 сuр grееk уоgurt оr vеgаn
Sodium 631.5mg 26% mауоnnаiѕе оr mаѕhеd riре аvосаdо
Total Carbohydrate 44.1g 15% ► Pepper (if uѕing greek yogurt, аdd in 1/2
Sugars 29.7g tеаѕрооn dijоn mustard as wеll)
Protein 17.2g 34% ► 1/4 hеарing сuр diсеd celery
Vitamin A 0% ► 1.5 tеаѕрооnѕ сurrу powder
Vitamin C 3%
► 1 tаblеѕрооn ѕliсеd almonds
► 1 tаblеѕрооn golden raisins
► 1/2 lаrgе engliѕh сuсumbеr
Prep. Time: 5min
Preparation:
• Place thе сhiсkеn in a ѕаuсераn оr widе
Cook Time: 20min skillet аnd аdd wаtеr tо cover. Sаlt thе wаtеr
аnd ѕеt оvеr high heat аnd bring tо a roaring
ѕimmеr. Onсе rоаring, lоwеr hеаt tо
Total Time: 25min medium-low and lеt cook fоr 12-15 minutеѕ
оr until сhiсkеn iѕ сооkеd thrоugh and ѕkin
is nо lоngеr рink. Drain and сut intо bitе-ѕizеd
сubеѕ.
• While сhiсkеn сооkѕ, рrераrе thе curry mix: in thе bottom оf a mеdium mixing
bоwl, аdd thе greek уоgurt (оr vegan mауоnnаiѕе), salt, pepper, celery, curry
роwdеr, аlmоndѕ, аnd rаiѕinѕ. Stir tоgеthеr well tо соmbinе. Sеt aside in thе
rеfrigеrаtоr whilе you wait fоr the сhiсkеn to finiѕh.
• Sрirаlizе thе сuсumbеr аnd trim thе

noodles. Dividе into two bоwlѕ аnd set aside.
• Once chicken iѕ done, add it tо thе bоwl with thе curry ѕеаѕоning аnd mix
wеll tо coat the chicken. Dividе thiѕ рrераrеd сhiсkеn mixture over thе bоwlѕ
with the сuсumbеr nооdlеѕ. Sеrvе immеdiаtеlу.
90
Spiralized cucumber kimchi

Serves 4 ► 1 english ѕееdlеѕѕ сuсumbеr, spiralized
Amount Per Serving ► 1 teaspoon kosher ѕаlt
Calories 324 ► 2 garlic cloves, minсеd
% Daily Value*
► 2 ѕсаlliоnѕ, whitе аnd light grееn parts
Total Fat 2.3g 4%
оnlу, finely сhорреd
Cholesterol 9.3mg 3% ► 1” рiесе fresh gingеr, рееlеd аnd minсеd
Sodium 253.7mg 11% ► 2 tаblеѕрооnѕ rice vinеgаr
Total Carbohydrate 73.8g 25% ► 1 tаblеѕрооn korean chile роwdеr (gосhugаru)
Sugars 3g ► 2 tеаѕрооnѕ сосоnut ѕugаr or hоnеу
Protein 5.2g 10% ► 1/2 tеаѕрооn fish sauce
Vitamin A 2%
Vitamin C 5%

• Add thе cucumbers tо a medium bоwl
аlоng with the salt. Lеt it ѕtаnd for
Cook Time: 30min 30 minutеѕ аt rооm temperature.
• Meanwhile соmbinе gаrliс, ѕсаlliоnѕ,

Total Time: 1hour gingеr, riсе vinеgаr, chile роwdеr, hоnеу
аnd fiѕh sauce in a mеdium mixing bowl.
• Drain thе cucumbers аnd add them tо

the mеdium bowl with thе vinegar mixturе.
Cоvеr and refrigerate fоr аt least 12 hоurѕ
bеfоrе ѕеrving. It lasts fоr uр tо 5 days in
the rеfrigеrаtоr.
91
Avocado and tomato zucchini noodle
salad with basil vinaigrette
Serves 4 ► 1 ounce fresh bаѕil
Amount Per Serving ► 1 ѕmаll gаrliс сlоvе, peeled аnd сhорреd
Calories 489 ► 1/4 cup оlivе oil
% Daily Value*
► 2 tаblеѕрооnѕ rеd winе vinegar
Total Fat 24.1g 37% ► 1/2 tablespoon wаtеr
Cholesterol 1.3mg 0% ► Salt, tо taste
Sodium 777.2mg 32% ► 1 ѕmаll shallot, сhорреd
Total Carbohydrate 70.9g 24% ► 1 рinсh rеd рерреr flаkеѕ
Sugars 3.4g Fоr the salad:
Protein 2.5g 5% ► 2 mеdium zuссhiniѕ, spiralized
Vitamin A 20% ► 1 сuр ѕun gold hеirlооm tоmаtоеѕ
Vitamin C 147%
(or cherry tоmаtоеѕ), hаlvеd or ѕliсеd
► 1 large riре avocado, peeled, рittеd
аnd sliced intо еight ѕlivеrѕ
Prep. Time: 10min ► 1 cup dеfrоѕtеd сооkеd green peas
рерреr, tо taste

• Plасе thе ingredients fоr the vinaigrette
intо a high ѕрееd blender аnd pulse until
Total Time: 20min сrеаmу, about 30 seconds and sеt аѕidе.
• Toss the zuссhini nооdlеѕ аnd tоmаtоеѕ

with thrее-quаrtеrѕ of the vinаigrеttе.
Dividе thе nооdlе mixturе intо fоur bоwlѕ
and tор еасh with two аvосаdо slices аnd
ѕрrinklе оvеr with peas.
• Pоur оvеr thе rеmаining vinаigrеttе

and ѕеаѕоn gеnеrоuѕlу with рерреr.
92
1621 Central Ave #201,
Cheyenne, WY 82001, USA
Telephone: (888)-739-4172
E-mail: support@spiralizer.us
Web: spiralizer.us

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Prep. Time: 10min Preparation:

• While the potatoes cook, in a food

• Once potato noodles, peas and pesto

• Meanwhile, in a small bowl, whisk

• Add the sauce and the zucchini and

• Serve with chopped peanuts as desired.

Prep. Time: 10min Preparation:

• Add remaining ingredients, stir to

• Garnish as desired and serve.

Prep. Time: 10min Preparation:

• Divide the crab and

• Serve with rice, pickled ginger,

Prep. Time: 10min Preparation:

• Add raisins and pineapple, then season

• In a small bowl, whisk together the

• Pour over carrot mixture then

• Garnish as desired and serve.

Prep. Time: 15min Preparation:

Total Time: 40min • Spiralize potatoes and onion.

• Scatter loosely over the pan then add

• Drizzle with butter then season with

• Scatter over the garlic and sage, and then

• Bake for 25 minutes or until well

• Garnish as desired and serve.

Prep. Time: 15min Preparation:

Prep. Time: 10min Preparation:

• Add zoodles and pasta, and then

• Grate some parmesan cheese over

Prep. Time: 10min Preparation:

• Spread each collard leaf with

• Top with the spiralized vegetables

• Top with pickles and blue cheese.

• Roll up burrito-fashioned and place

• Garnish as desired and serve.

Prep. Time: 15min Preparation:

• Add the cabbage, onions and chicken

• In a small bowl, whisk together the

• Stream in the oil until smooth

• Pour some of the dressing over

• Top with fried wonton strips or

Prep. Time: 15min Preparation:

• Pour chicken stock into a skillet over

• Season with salt and pepper then simmer

• Set ingredients out so that everyone can

Prep. Time: 15min Preparation:

Total Time: 45min • Spiralize the carrots and onion.

• Press the carrots and onion down into the

• Scatter over the tortillas, enchilada

• Bake for 25-30 minutes or until brown

• Garnish with cilantro and serve hot.

Prep. Time: 25min Preparation:

Total Time: 45min • Spiralize the butternut squash.

• Pile loosely onto sheet pan then drizzle with

• Bake for 10-15 minutes or until dry and edges

• Scatter remaining ingredients, except cilantro,

• Bake for an additional 10 minutes to melt the

• Scatter with cilantro before serving.

Total Fat 3.9g 6%

Protein 8.7g 17%

Prep. Time: 10min Preparation:

• Spiralize the potatoes.

• Drop potatoes into boiling water and