Spiralizing 101

Move over zoodles, the vegetable spiralizing craze has expanded include many exciting vegetables and this cheat sheet with break it down for you. Learn what veggies you can make into noodles plus the best ways to cook and use them.

The Basics: Thanks to popularity, most grocers are offering pre-made, packaged vegetable noodles. Summer squash, sweet potatoes, butternut squash and beets are the most readily available. If you are interesting in spiralizing at home, here’s what you’ll need:

A Spiralizer

Produce: Choose firm fruits and vegetables that are at least an inch and a half in diameter and 2-3 inches in length. Avoid hollow produce or those with a hard core or dense seed. Squishy produce won’t work either.

Try These:
• Beet
• Bell Pepper
• Broccoli Stems
• Butternut Squash
• Carrot
• Celeriac
• English Cucumber
• Daikon Radish
• Jicama
• Kohlrabi
• Parsnip
• Rutabaga
• Sweet Potato
• Taro Root
• Turnip
• White Potato
• Zucchini + Summer Squash

Cooking Cheat Sheet:
Beets, Rutabaga, Turnips: Peel first, then spiralize. Serve raw, roast (425) or sauté for 5-8 minutes.
Broccoli Stems: Remove the florets and spiralize the stems. Roast (425) for 10 minutes or sauté for 5-6.
Butternut Squash, Potato and Sweet Potato: Peel first, then spiralize. Roast (425) for 8 minutes or sauté for 5-6 minutes.
Carrots and Parsnips: Peel first, then spiralize. Serve raw, roasted (425) or sauté for 5-10 minutes.
English Cucumber: Serve raw.
Zucchini and Summer Squash: Serve raw or sauté for 3-5 minutes.

Check out these spiralizing recipes!

By: Katie Cavuto, RD, Chef

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