Summary Sprouts are an ultra-quick pasta replacement - low in carbs, rich in nutrients and easy to digest. Be sure to purchase only fresh, properly refrigerated sprouts to reduce your risk of foodborne illness ( 24). It’s worth noting that sprouts are often linked to an increased risk of food poisoning. Then run cold water over your sprouts to stop the cooking process. To replace pasta with sprouts, first blanch them by boiling for a few seconds, removing almost immediately. This makes sprouts easier for your body to digest ( 23). The sprouting process also tends to reduce the number of antinutrients naturally found in seeds. They range from 7% for alfalfa sprouts to 70% for lentil sprouts of the carb content of pasta ( 2). However, sprouts are generally low in carbs and rich in protein, folate, magnesium, phosphorus, manganese and vitamins C and K. The nutrient content of sprouts varies depending on the type of seed. For instance, sprouts can be made from beans, peas, grains, vegetable seeds, nuts and other seeds. Sprouts are seeds which have germinated and become very young plants. It can be used as a replacement for pasta in noodle or lasagna dishes. Summary Cabbage is an unconventional yet nutritious alternative to wheat pasta. If you’re using cabbage noodles for anything other than an oven dish, remove them from the water when soft enough to pierce with a fork. They will cook further in the oven, so don’t boil them for too long. If used for lasagna, the cabbage leaves will be ready when they can be easily bent without breaking. Once cut, drop the cabbage into boiling water for approximately two minutes.
Keep in mind that the leaves closest to the core are very tough and can be bitter. Alternatively, chop the cabbage head into thin noodles to use in a pad thai or lo mein. You can use whole cabbage leaves as a substitute for lasagna sheets. Incredibly, this quantity of cabbage provides 54% of the Reference Daily Intake (RDI) for vitamin C and 85% of the RDI for vitamin K.Ĭabbage is also a good source of folate and boasts an array of other vitamins and minerals ( 15). Summary Spiralized vegetables provide a nutrient-rich alternative to pasta and can be eaten warm or cold.įew people consider using cabbage as a noodle replacement, but it’s a deceivingly simple substitute.Īt around 6 grams of carbs per 3.5 ounces (100 grams), it’s especially low in carbs. Overcooking will make them lose their crunch. If you’d like to warm them, toss the vegetable noodles in boiling water for 3–5 minutes until cooked but still firm - known as al dente. Spiralized vegetables can be eaten cold or warm. To make spiralized vegetables, you’ll need a spiralizer, though a vegetable peeler can be used alternatively.ĭon’t peel your vegetables, since the peel is where vegetables store most of their nutrients ( 12, 13). Eating more vegetables may also aid weight loss ( 8, 9, 10, 11). In addition to being 3–10 times lower in carbs than pasta, these vegetable noodles are also great sources of fiber, vitamins and minerals ( 3, 4, 5, 6, 7).Īdding more vegetables to your diet can be immensely beneficial and may lower your risk of many diseases, including heart disease, diabetes and even certain types of cancer. Many vegetables can be spiralized, but the most popular are zucchini, carrots, turnips, beets and cucumbers.
Spiralized vegetables are those sliced by a spiralizer - a kitchen device used to cut vegetables into long strips which resemble noodles. Over the last few years, spiralized vegetables have taken the culinary world by storm - and rightfully so, since they provide an easy and attractive way to add more vegetables to your diet.
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