The ever-popular zucchini pasta, better known as zoodles, is lightly sautéed and coated in a creamy avocado herb sauce. Delicious zucchini zoodles!
This is literally the perfect fool-proof recipe that is very easy to make, and it's a tasty gluten-free low-carb alternative to regular pasta!
Moreover, it is extremely filling, and you get to eat an entire bowl of pasta without all of the calories!
What Is Zucchini?
Zucchini, commonly called the courgette, is a summer squash belonging to the gourd family.
Zucchini is typically harvested in its juvenile state while its skin is tender and edible.
Zucchini's skin can range from dark green to light green to orange and deep yellow and is considered a fruit.
However, it is deemed an honorary vegetable in the culinary sense as it is usually a staple ingredient in savory meals.
What Is an Avocado?
Avocado is a fruit, but is sometimes treated as a vegetable.
This nutrient-dense fruit is a member of the Persea species, which falls into the Lauraceae class. In addition to being a fruit, avocados have fleshy pulp and a seed.
They fulfill all of the botanical models to be classified as a berry; therefore, the avocado is a berry.
Where did Zucchini Originate?
Zucchini has existed for more than 7,000 years. They were indigenous to the northern regions of South America and Mexico.
At the beginning of the European's colonization of America, avocados were imported to Europe and eventually they became cultivated there.
Zucchini made their way over to Italy during the 19th century and were grown near Milan.
Zuchinni's name is derived from the plural diminutive Italian zucca, which translates to squash. Courgette, zucchini's other name is is derived from the French word for squash.
Where did Avocados Originate?
The avocado or Persea americana originated in the region known as Puebla, Mexico.
The creamy flesh of the avocado appeared on the historical record more than 10,000 years. Experts believe the locals domesticated the fruit some 5,000 years ago.
However, the crop remained largely unknown to the rest of the world until the Spanish conquistadors heard about the fruit in the 16th century.
The Aztecs considered avocados to be a luxury and an aphrodisiac. The word avacado comes from the Nahuatl word ahuacatl, which translates to testicle.
The Aztecs symbolized avocados to represent love and fertility because they grow in pairs; hence the word ahuacatl.
Health Benefits of Zucchini Noodles?
Zucchinis are loaded with nutrients and have become popular because they are a low-carb alternative to traditional pasta.
In fact, zucchini is one of the lowest carb squashes on the market. One cup of zoodles contains 19 calories, while one cup of traditional pasta can contain 200 calories.
Zucchini consists of 95 percent water, making them the perfect ingredient to eat when managing or losing weight.
Additionally, zucchini will also help keep you hydrated and satiated for longer periods of time.
Zucchini is an excellent source of potassium. Four cups of zucchini noodles are equivalent to 1,180 milligrams of potassium, providing you with 25 percent of your daily requirements in just one meal.
More importantly, zucchini is a naturally occurring electrolyte. Your nerves and muscles need electrolytes to function at their maximum level.
Potassium also maintains your blood pressure and promotes digestive and kidney health.
Zoodles are vitamin-rich vegetables. Vitamin C or the water-soluble vitamin, also known as ascorbic acid, is popular due to its antioxidant properties.
It helps promote growth and restores connective tissues, blood vessels, bones, and skin, supports the absorption of iron, and lowers bad cholesterol levels.
Zoodle’s are a wellspring of calcium. Calcium supports strong bones and helps to prevent osteoporosis.
It is also in charge of making the body's muscles contract, generating new bone tissue, and promoting blood clotting.
Health Benefits of Avocados
Avocados are filled with nutritional and health benefits and are a heart-healthy food.
The plant-based chemical beta-sitosterol is found in avocados and is responsible for supporting healthy cholesterol levels.
Avocados also have high levels of monounsaturated fat. When consumed in moderation, these healthy fats can decrease the levels of bad cholesterol in the body.
Avocados carry the carotenoids lutein and zeaxanthin, which have been shown to maintain our eyesight as we age and may reduce the chance of developing macular degeneration, which is the number one cause of vision loss as we age.
Avocados have approximately 3.5 grams of unsaturated fat per ounce.
Research studies have found evidence that unsaturated fats are essential for the growth and development of the central nervous system and the brain.
Avocados are a sodium-free fruit and are prescribed as a part of the DASH Diet, which is intended to decrease blood pressure.
Additionally, they also contain a healthy amount of potassium, which can also decrease blood pressure.
Research has discovered that blood pressure is helped maintain when avocados are substituted for fats such as butter and mayo.
Avocados are full of healthy fats that aid in weight loss. The body takes longer to break down these fats, which helps to keep you satiated longer.
Furthermore, avocados contain more than 20 vitamins, minerals, and phytonutrients, which can help decrease your caloric intake.
How to Cook Zucchini Pasta
When it comes to preparing zoodles, they are not the same as traditional pasta. While you can boil regular pasta, avoid boiling zucchini noodles.
Boiling vegetables such as zucchini removes the water-soluble vitamins B6 and vitamin C.
The best route to prepare zucchini is to drizzle olive oil into a skillet and sauté the noodles until they have softened to cook zucchini noodles.
How To Prepare The Creamy Avocado Sauce
No zucchini pasta is complete until it's been coated with a delicious sauce.
To make the avocado sauce all you have to do is add the avocado, garlic cloves, chopped parsley, mint, dried oregano, and a sprinkle of salt and pepper to a food processor and blend until the sauce starts to become creamy.
Next, add the water, lemon juice, and blend until the sauce reaches your desired consistency. Pour the sauce over your zucchini noodles, and that's it!Print
Zucchini Zoodles with Creamy Avocado Sauce
- Total Time: 20 minutes
- Diet: Vegan
- 1 zucchini, spiralized
- 3 garlic cloves
- 1 ½ avocado, ripe and peeled
- Juice of ½ lemon
- 2 tablespoons olive oil
- 2-3 tablespoons parsley, freshly chopped
- ¼ cup water
- 1 teaspoon dried oregano
- 1 tablespoons mint, chopped Salt and pepper to taste
- In a mini chopped or food processor place the ripe and peeled avocado and add in the garlic cloves, chopped parsley and mint, dried oregano, and salt and pepper to taste.
- Add ¼ cup of water and lemon juice and blitz until the creamy sauce develops.
- In a nonstick frying pan over medium heat, warm the extra virgin olive oil and start cooking the spiralized zucchini over medium heat.
- After 5 minutes, stir in the creamy avocado sauce and cook for 2-3 minutes.
- Serve with fresh mint and freshly chopped parsley and enjoy.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Calories: 597
- Sugar: 9.8g
- Sodium: 44mg
- Fat: 55.5g
- Saturated Fat: 7.8g
- Carbohydrates: 30.7g
- Fiber: 15.6g
- Protein: 7.1g
- Cholesterol: 0mg
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