Let’s review the benefits of zucchini pasta versus regular pasta so far:
- Lower in calories
- Lower in carbs
- Lower in fat content
- Easier to prepare/cook
Now, let’s talk moolah.
Many advocates of pasta claim one of its main “perks” is that it’s cheap. Wow, what a perk. Cue eye roll. A pound of organic Dellalo spaghettiruns for about $2.89. A pound of organic zucchini at Whole Foodsruns for $2.99 (as of 8/13/13). A pound of zucchini can deliver about 2 bowls of zucchini pasta, whereas a pound of regular spaghetti can yield around 8 servings (and remember, that regular pasta “serving” is basically a baby’s fistful).
Well, if we’re talking about costs, we all know now how much regular pasta costs us. That’s about 190 calories and 36 grams of carbs per serving.
Spend an extra couple dollars on zucchinis to make zucchini pasta and youSAVE 190 calories and 36 grams ofcarbs per serving. To save actualdolla’ bills on zucchinis and other fresh ingredients, shop at a farmer’s market. If you haven’t yet seen my post about why you should shop at farmer’s markets, click here. To recap, not only does it support local farmers and the environment, it’s easy on your wallet.
For example, take a look at my first Farmer’s Market Thursday post. Let’s examine the price of that meal, when shopping at a farmer’s market:
Garlic Basil Zucchini Pasta with Roasted Potatoes, Chicken Sausage and Tomatoes*
Serves 4
- 4 large zucchinis: $4.00
- 1 package of farm-to-table chicken sausage: $7.99
- 1 head of garlic: $0.35
- 4 red potatoes: $1.25
- 1 bushel of basil: $1.00
- 2 tomatoes: $1.00
Total cost of meal: $15.60
Cost per serving: $3.90
*This does not include the pantry items salt, pepper, red pepper flakes and olive oil.
BAM.
ALSO, not only do you SAVE calories and carbs on zucchini pasta, you GAIN the following health benefits, which you don’t get with regular spaghetti (aka cardboard):
- Move those bowels: The skin of zucchini is a great source of dietary fiber to help reduce constipation.
- Get your blood pressure in check: Zucchinis are a great source of potassium,a heart friendly electrolyte that helps reduce blood pressure and heart rates to counter the effects of sodium.
- Get skinny: Not only are zucchinis low-calorie and low-carb, they help curb overeating, because they help maintain blood sugar levels.
- Fight cancer: Zucchinis are high in Vitamins A and C which are powerful antioxidants that help fight oxidative stress that can lead to cancer.
- Breathe better: The anti-inflammatory nature of the many antioxidants in zucchini can deter the development of hyper-inflammatory disorders such as asthma.
- Spend your botox dollars on zucchinis: Manganese, found in zucchinis, helps produce proline, an amino acid that allows collagen to form and results in healthier skin.
Of course, not all spiralized dishes have to be made with zucchinis, so other vegetables bring in other nutrients as well. Zucchini pasta is the most popular spiralized vegetable, hence the example.
You do the math and come back to me and tell me that regular pasta is cheaper. Man, I should have been a lawyer. Case closed.
FAQs
To avoid soggy and limp noodles, I recommend cooking for only 3-5 minutes (5 if you're cooking more than 1-2 spiralized zucchinis) and tossing frequently. You want a slightly al dente noodle.
How healthy is zucchini pasta? ›
Zucchini Pasta is lower in carbohydrates (3.361 g), in sodium (9 mg), in sugars (0.581 g), in total fat (0.084 g) and in calories (10 cals). Zucchini Pasta has more protein (1.371 g), more potassium (333 mg) and more dietary fiber (0.013 g).
Is zucchini pasta good for diabetics? ›
It is possible for diabetics to enjoy their favorite feel-good foods like pasta (and fries) we simply have to get a little more creative. The foods you eat should taste great, make you happy, and keep your blood sugar stable. Zucchini “zoodles” definitely fit that bill!
Should you salt zucchini noodles before cooking? ›
First of all, one of the benefits of spiralizing is that it's SO quick (just spiralize, cook, and enjoy pasta in under 5 minutes!). Salting adds extra prep work. In addition, it also leaves your noodles limp and overly salty. Whatever you do, do not let your cut zucchini noodles sit in salt before cooking.
How do you cook zucchini so it doesn't get mushy? ›
The secret to zucchini with the best flavor and texture is roasting it in a 450°F oven. Roasting zucchini at a high temperature instead of baking or sautéing helps develop browning and a slight char on the outside, which keeps it from getting soggy.
How do you make zucchini not rubbery? ›
If you don't wish to cook the peel and the flesh separately, then you could use a two step cooking method, like first baking them with the cut-side facing up, then once you've achieved the desired flesh texture, flipping them over and quickly broiling them.
What does zucchini do for your gut? ›
Zucchini may also contribute to a gut-friendly diet, thanks to its fiber content. High-fiber foods may help improve your overall gut health, while also essentially cleaning it of buildup and bacteria by keeping bowel movements regular.
What are three advantages of having zucchini noodles over regular pasta? ›
Zucchini is low in fat, sugar, and calories, and high in vitamin C and fiber, making it a great substitute for traditional pasta noodles.
Does zucchini pasta taste like real pasta? ›
More About Zucchini Pasta
I have a few suggestions for how to make zucchini noodles without a spiralizer below. While zucchini noodles do not taste exactly like pasta noodles, if you cook them properly (meaning until they are al dente, not mushy), they are surprisingly satisfying.
What noodles don't spike blood sugar? ›
Choose Whole-Grain Pasta
“Whole-grain pasta can be a great option because it offers more fiber, which can help blunt blood sugar spikes,” Smithson says.
Reduces blood sugar levels
Zucchini is low in carbohydrates. If a person uses zucchini as an alternative to high carbohydrate products, such as pasta, they will reduce their carbohydrate intake, which can help lower their blood sugar levels.
What pasta is good for type 2 diabetes? ›
To make sure pasta is truly made from whole wheat, look for 100 percent durum whole-wheat flour as the first ingredient on the nutrition label. This will be the best option for diabetics.
Why do you soak zucchini before cooking? ›
The main problem that confronts the cook when preparing zucchini is its wateriness. Zucchini is 95 percent water (among vegetables, only lettuce contains more water) and will become soupy if it is just thrown into a hot pan.
How do you cook zucchini noodles so they don't get soggy? ›
Instructions
- Heat a skillet over medium heat and add in the oil.
- Once the pan is hot, add the zoodles in and sprinkle with a little salt and pepper. Cook, stirring frequently, for 1-2 minutes or until the noodles are warmed through. Don't overcook, just warm up the noodles to keep them from becoming watery and mushy.
Zucchini noodles are best fresh, but if you want to make them ahead, place them in a paper towel-lined storage container and keep them in the fridge for no more than two days.
How do you keep zucchini firm when cooking? ›
Larger specimens have a higher percentage of water; smaller zukes have less. Slice and salt zucchini in advance of cooking to draw out some of the vegetable's excess moisture (while also seasoning it more thoroughly). To do this, cut up a pound of zucchini and toss it with ½ teaspoon of table salt.
Why is my zucchini mushy after cooking? ›
If zucchini is overcooked, it will have a mushy, soft texture.
