Angela Day
They say “courgetti is the new spaghetti”. And although not everyone may be willing to give up their pasta, for those wanting to cut out carbs and still find something to enjoy their favourite sauce with, spiralised vegetable noodles might just be for you.It’s also a sneaky way to get your family to eat more of the healthy stuff.
The vegetable noodles can be served both cooked and raw.
There are various gadgets on the market to make the noodles, and a variety of vegetables, including courgettes, cucumbers, butternut, beetroot and even firm fruits like apples, can be spiralised.
Remember that vegetables like courgettes and cucumbers release a lot of water on standing, so it’s advisable to combine them with their sauce just before serving.
GADGETS FOR THE JOB
1 Gefu Spirelli Spiral Julienne Slicer, R399: This looks like an oversized pencil sharpener. It has two size choices, one at each end. You can use it only to slice carrots, courgettes or turnips. Available from Hirsch’s Homestores or Yuppiechef.
2 Gefu Spiralfix Spiral Slicer, R699: Vegetables like potato, butternut, beetroot, carrots and courgettes are put in the top, turn the handle and the vegetable spirals are dispensed. Available from Hirsch’s Homestores or Yuppiechef.
3 Shogun Julienne Peeler, R89: This works well with cucumbers, nice long carrots and also a whole piece of butternut. It is just like a potato peeler. Available anywhere that sells Verimark products.
4 Spyra-Gyra Spiral Slicer, R599: With this gadget you get a choice of three blades of different widths. The vegetables are clamped into the turning handle and then turned to produce spirals. Available from Fresh Earth or Fruits & Roots.
NOODLES WITH CREAMY BUTTERNUT SAUCE
Serves 4-6
300g butternut, cubed
30ml olive oil
salt and pepper
400g coconut milk
30ml olive oil
30g butter
1 onion, chopped
10ml chopped garlic
200g exotic mushrooms
1 sprig of rosemary
750ml spiralised vegetables
salt and pepper
Combine the butternut with the oil and season well. Place on a roasting tray and roast at 180°C for 30-40 minutes until soft.
Place butternut in a blender or processor and blend until smooth. Add the coconut milk and mix well.
Heat the oil and butter in a pan, and fry the onion and garlic until soft. Add the mushrooms and rosemary, and fry for a few minutes.
Remove the rosemary and discard.
Add the spiralised vegetables and toss until slightly wilted.
Pour the butternut sauce over them and toss well to coat.
Season and serve immediately.
NOODLES WITH PEANUT SAUCE
Serves 4
SAUCE
180ml smooth peanut butter
50-60ml lime juice
30ml soy sauce
30ml honey
10ml chopped garlic
10ml chopped ginger
1 red chilli, seeded and chopped
salt and pepper
water to mix
60ml chopped coriander
750ml spiralised vegetables of your choice
sesame seeds for serving
Combine the peanut butter, lime juice, soy sauce, honey, garlic, ginger, chilli and seasoning to taste.
Add enough water to make a coating consistency.
Stir in coriander.
Pour the sauce over the vegetables and toss well. Serve sprinkled with sesame seeds.
This dish can also be served warm by heating the sauce in a pot.
Add the noodles and warm through.
CHICKEN AND NOODLE BAKE
Serves 4-6
30ml olive oil
4 chicken breast fillets, thinly sliced
30g butter
10ml chopped garlic
250g mushrooms, sliced
30ml chopped thyme
400g can of coconut cream
250ml frozen peas
750ml spiralised vegetables of your choice
salt and pepper
45ml grated Parmesan cheese
Heat the olive oil in a pan and fry the chicken strips until just cooked.
Remove and set aside.
Add the butter to the pan and fry the garlic, mushroom and thyme until the mushrooms are cooked.
Return the chicken to the pan and stir in the coconut cream, peas and vegetables. Season well.
Bring to the boil and simmer for 5 minutes.
Spoon the mixture into an ovenproof dish and sprinkle with the cheese.
Bake at 180°C for 15-20 minutes until the topping is golden.
Serve immediately.
BEETROOT WITH CREAMY CASHEW SAUCE
Serves 4-6
4-5 raw beetroots, peeled
SAUCE
250ml raw cashew nuts, soaked for an hour and then rinsed
180-200ml water
10ml chopped garlic
45-60ml lime juice
salt and pepper
60ml chopped coriander
Spiralise the beetroot and set aside.
Place the cashew nuts, water, garlic, lime juice, seasoning and coriander in a blender and blend until it forms a smooth creamy sauce.
Add more water to achieve a creamy consistency.
Add to the beetroot and toss to combine.
Serve immediately.
BEEF AND NOODLE SOUP
Serves 4
30ml olive oil
1 small onion, halved
4 cloves of garlic, peeled and bruised
2cm piece of ginger, peeled
1 litre of prepared good-quality beef stock
1 star anise
1 stick of cinnamon
250g beef fillet, very thinly sliced
salt and pepper
1 bunch of spring onions, finely sliced
500ml spiralised courgettes
Heat the oil in a pot and place the onion halves, cut side down, in the oil. Add the garlic and ginger and fry gently for 2 to 3 minutes.
Add the stock, star anise and cinnamon and simmer for 5 minutes.
Remove the onion, garlic, ginger, star anise and cinnamon and discard.
Add the meat and seasoning to the stock and simmer for 2-3 minutes to cook the meat.
Stir in the spring onion.
Divide the courgette noodles between the four bowls and pour over the hot broth.
Serve immediately.
* The Angela Day cookery column is published in The Star, the Cape Argus, the Daily News and the Pretoria News.