Glucose-Friendly Ingredient Swap: Choose Zucchini Over Noodles

One of our favorite food hacks for metabolic health is substituting veggies for pasta.

Choosing zucchini “noodles” over actual noodles (or thinly-sliced squash over lasagna) is a delicious way to cut down on carbs while adding glucose-balancing fiber to our diet.

Here’s a sumptuous veggie-based pasta dish, adapted from an inspired taste recipe.

Ingredients:

• 2 lbs of zucchini noodles (made at home or store-bought)
• 3 tablespoons extra virgin olive oil
• 1 tablespoon minced garlic 
• 1/4 to 1/2 teaspoon crushed red pepper flakes – or none at all, if your tongue protests
• 2 medium tomatoes, chopped, see note (about 12 ounces)
• 1/2 cup shredded parmesan cheese, plus another 1/2 cup for serving
• 1 cup basil leaves, torn into pieces
• 2 teaspoons tapioca starch
• 2 teaspoons cold water
• Salt, to taste

Prepare noodles

1. Cut noodles so they’re about spaghetti length. (If you don’t know how to make zucchini noodles, you can find easy tutorials on YouTube or TikTok!)
2. Add olive oil, garlic, and red pepper flakes to a large and deep skillet. Turn to medium heat. When the oil begins to bubble around garlic, add zucchini noodles. Toss noodles and cook until al dente, about 5–7 minutes. They should be wilted but still have a crunch. (*Noodles will become gross and mushy if you cook for any longer. As they cook, keep tossing so that all the noodles cook properly.)
3. Stir in the tomatoes, basil, and parmesan cheese. Cook for one minute. Transfer noodles, tomatoes, and basil to a serving dish. (Leave the leftover liquid in the skillet.)

To finish

1. Bring the leftover liquid to a simmer in a skillet.
2. Combine tapioca starch and cold water in a small bowl then whisk into the simmering liquid. Cook, while whisking until the liquid thickens to a sauce; about 1 minute.
3. Taste the sauce and season with salt. Pour the sauce over the zucchini, tomatoes, and basil. Finish with more parmesan cheese on top and serve immediately.

Now enjoy this low-carb, high-taste dish! And if you wear a CGM, compare how much less of a blood sugar spike you’ll have compared to traditional pasta dishes.

References

• https://www.inspiredtaste.net/29992/garlic-zucchini-pasta-recipe/