Zingy Zucchini Noodles With Creamy Avocado Pesto Recipe

More Information

Recipe from Megan Olson of PaleoHacks

Originating from Genoa in the Liguria region of northern Italy, pesto
is a type of pasta sauce that’s traditionally made with basil, crushed garlic
and European pine nuts and blended with olive oil and cheeses like Parmigiano
Reggiano and Fiore Sardo.[i]

Today, Megan Olson from PaleoHacks shares a healthy and unique twist
on this classic Italian dish: Zingy Zucchini Noodles With Creamy Avocado Pesto
Recipe. This dish’s “sauce” is an avocado pesto that’s creamy, mildly sweet and
nutritious. A forkful of this tasty dish can take you to Italy — at least
for a while.

Ingredients

For the pesto:

2 small ripe avocados

1 cup fresh flat leaf parsley

3 tablespoons avocado oil

3 tablespoons pine nuts

Juice of 1 organic lemon

1/2 teaspoon crushed red pepper flakes

Salt and pepper to taste

For the noodles:

2 large organic zucchini

Procedure

1.
Spiralize the zucchinis and then set aside.

2.
In a food processor or blender, add avocados,
parsley, pine nuts, lemon, red pepper flakes, salt and pepper. Blend on high
for 2 to 3 minutes until creamy, then slowly drizzle in the avocado oil while
it continues to blend and emulsify.

3.
Heat a large skillet over medium heat. Once the
pain is hot, add the zucchini noodles to the pan, tossing them for around 5
minutes. Add 1/4 cup of the pesto sauce to the pan. Using tongs, coat the
zucchini noodles thoroughly.

4.
Serve immediately, garnishing with microgreens
or parsley.

This recipe makes 2 servings.

Preparation time: 10 minutes

Cooking time: 15 minutes

This Zingy Zucchini
Noodles With Creamy Avocado Pesto Recipe Is Pleasantly Good

Did you know that the name pesto comes from the Italian word “pestare”
meaning “to pound” or “to crush?” Traditional pesto is actually made by
pounding or crushing ingredients in a circular manner using a mortar and
pestle.[ii]
While this dish won’t require pounding at all, the Italian inspiration remains but
with a healthy twist.

Why You Need Avocados in Your
Diet

While using avocado for pesto might seem untraditional, this can be a
very good decision given the fruit’s benefits. Healthy monounsaturated fats in
avocado are unparalleled, since these are easily burned by the body for fuel and
are crucial in:[iii]

·
Sustaining proper brain function

·
Maintaining cholesterol levels in the healthy
range

·
Boosting heart health

·
Absorbing fat-soluble nutrients like alpha- and
beta-carotene and lutein from other foods

·
Helping prevent degenerative brain conditions
like Alzheimer’s disease and dementia

Avocado can help with satiety, making you feel full for a longer time.
A study published in the Nutrition Journal highlighted that eating half of a
fresh avocado during lunch can help with satiety, especially if you’re
overweight, and may even prevent unnecessary snacking.[iv]

You can find health-boosting vitamins and nutrients, such as B
vitamins (B2, B3, B5, B6 and B9), vitamins C, E and K, potassium and fiber
in avocado, too.

If you do not have access to or cannot afford organic avocado
varieties, there’s no need to worry. It’s one of the safest fruits you can buy
conventionally grown, as the thick skin protects the inner fruit from being
contaminated by pesticides.

Zucchini Noodles: A Perfect
Alternative to Conventional Noodles

Making zucchini noodles instead of using processed pasta is a dietary switch
your body will thank you for. Zucchini is low in calories and contains no
cholesterol or unhealthy fats. This vegetable is also a fiber-rich option and
is known to help with satiety or making you feel full longer.[v]

The flavonoid antioxidants zeaxanthin, carotenes and lutein in
zucchini play a significant role in slowing down the aging process, and may help
prevent diseases by fighting free radicals in the body. Take note that most of
the antioxidants
are in the skin, so when making noodles or other zucchini-based dishes, leave
the skin on.

You can get your share of B complex vitamins (B1, B2, B3 and B6), vitamin
A and choline in zucchini. Along with iron, manganese and phosphorus, these
vital minerals in this green vegetable will do your body good:

·
Zinc and
magnesium: These play a valuable role in ensuring healthy blood sugar
regulation.

·
Potassium:
This can help with regulating blood pressure levels and counteracting the
effects of excess sodium in your body, making it a heart-healthy mineral.

·
Copper:
It may help ease pain caused by rheumatoid
arthritis symptoms.

When buying zucchinis, purchase organic varieties, as conventional
zucchini is often sprayed with pesticides and herbicides that can harm your
body.

Pack on Parsley for a Health
Boost

Aside from basil, you can use another green herb like parsley to form
the base of your pesto. Don’t underestimate this small and popular “garnish” — parsley
actually contains antioxidants like beta-carotene, and vitamins B9, C and K.

Fiber in parsley can act as a digestive aid, and it is traditionally
used to ease colic, indigestion and gas. Parsley may also help cover up bad
breath (but not necessarily eliminate it).

Meanwhile, the high levels of chlorophyll in parsley contribute to its
bright green color, grassy taste and multiple health benefits, namely:

You can find flavonoids in parsley as well. Two particular standout
compounds can positively impact your health in the long run are:[vi]^,[vii]

·
Apigenin:
This was revealed to help inhibit breast cancer cells and shrink breast
cancer tumors.

·
Luteolin:
This compound can assist in calming brain inflammation, a known primary
cause of neurodegeneration. A study also linked luteolin to lower rates of
age-related memory loss in mice.

About
the Author

Paleohacks is one of the
largest Paleo communities on the web. They offer everything Paleo: from a
Q&A forum where users get their top health questions answered, to a
community blog featuring daily recipes, workouts and wellness content. You can
also tune in to their podcast, where they bring in the top experts in the Paleo
world to share the latest, cutting-edge health information.

Source:: Mercola Health Articles