Eat the seasons: Swap Pasta for Courgettes!
It’s Summer! Time to swap out heavy pasta for the humble summer squash… the courgette or zucchini (plural) as it’s also known, in season now and delicious. Continue to enjoy your favourite pasta meals guilt free, without the heavy and glutenous carbohydrates of pasta, whilst trying to eat more healthily or for weight-loss.
When you start on a weight-loss journey or healthy eating regime, it’s important that right from the get-go you’re able to make sensible swaps with your food. Suddenly cutting out pasta, bread, potatoes, rice can be a bit of a shock to the system! Knowing of and being able to prepare healthy alternatives will really help you! Courgettes, broccoli, cauliflower, celeriac and butternut squash are all great alternatives and are ‘quality swaps’ as not only are they easy to incorporate into your diet, but they’re packed with nutrients, vitamins and minerals that will help you feel great!
Here are some quality swaps to keep in mind when you fancy a dish that you would have normally eaten with a side of carbs:
SWAP Rice for Cauliflower or Broccoli Rice -simply grate either vegetable in its raw form and steam in a frying pan for a few minutes until tender, adding a little salt, pepper, oil, spices if needed, but great on it’s own too!
SWAP Potatoes for Celeriac, butternut squash, sweet potato – All so versatile, can be made into mash (cauliflower makes a great mash alternative too), wedges, chips, roasted veggies.
SWAP Pasta for Courgettes, they are so easy to turn into spaghetti or pappardelle which can be used in place of pasta or to make a raw salad side dish and will enrich your dishes with Vitamin A, potassium and antioxidants.
You will need:
Around 1 large or 2 small courgettes per person.
A spiralizer/ julienne peeler or a potato peeler.
Wash your courgettes and tail them. Attach the noodle blade and your courgette to the spiralizer [we love our rather robust one by @hemsleyhemsley] and spiralize away! If you don’t have a spiralizer, get your hands on a julienne peeler or just use a potato peeler and ‘peel’ the courgette into ribbons, pappardelle style!
I like to leave my courgetti raw when having them with a ragu bolognese, as the sauce warms them through enough, which is a great time saver too. No watching over the pot to boil or soggy courgetti!
If you prefer to warm your courgetti/ noodles, toss in a little olive or coconut oil in a medium hot frying pan for a minute or two, keep them moving while they heat through.
Here are some simple serving suggestions for using your courgetti or pappardelle…
- Pappardelle with homemade pesto and toasted pine nuts. Add a roasted chicken breast/ thigh or pan seared fillet of salmon for protein
- Courgetti and ragu or Bolognese sauce – shout if you’d like our recipe!
- Courgetti Carbonara
- Add to any dish where you’d normally be using spaghetti, pasta or noodles
Courgettes are full of nutrients including: Copper, fibre, folate, magnesium, manganese, niacin, phosphorus, potassium, riboflavin, thiamin, Vitamins A, B6, C,K.
It’s the skin that is particularly rich in nutrients, so be sure to leave it on to reap the benefits.
Head over to our Pinterest boards. It’s where we regularly post Simple Supper recipes and ideas with no crazy ingredients, just real simple food for all the family. Everything suitable to include in your real food diet to help support you while using Purition for weight-loss and your healthy lifestyle.