•  Recipes

    A Spiral Affair

  • –  Travel Food & Wine

    With keto and other low carb diets now trending in the fitness sphere, using a spiralizer is the surest way to replace unnecessary simple carbs from your meal. We, at Travel Food & Wine are always looking for easy ways to add more vegetables to our day to day meals, here are some more reasons that you need to get spiralizing.

    Chicken and Pesto Zoodles

    Serves 4

    For the Pesto:You will need

    • 1 cup tightly packed fresh basil
    • 1 cup pine nuts
    • 2 tbsp olive oil
    • ½ tsp minced garlic
    • Juice and zest from ½ lemon

    For the Zucchini Noodles

    • 2 large zucchinis
    • 1 cup fresh spinach
    • 1 bunch of asparagus
    • 30g The Chia Co Salad Booster
    • 2 chicken breasts
    • Optional fetta/goats cheese

    Instructions

    • In a food processor or blender place the basil, pine nuts, garlic, lemon juice and olive oil. Blend on high speed for until all combined and scraping down the sides so that all the pine nuts are well blended.
    • Use a spiralizer to make zucchini noodles. If you don’t have a spiralizer, thinly slice the zucchini and cut into strips.
    • Place in a strainer and sprinkle with salt, this will get rid of any excess water.
    • Heat a frypan and cook chicken filets.
    • Fill a large saucepan, bring to boil and cook asparagus for 2 mins. Drain well.
    • You can choose to leave the noodles raw or lightly sauté them in a sauce pan with olive oil.  Combine zucchini noodles and asparagus in a bowl, add in the spinach, pesto and  salad Booster.
    • Optional: Add goats cheese or fetta.

    Spiralized Broccoli Teriyaki Chicken Bowl

    Serves 4

    You will need

    For the chicken 

    • 4 heads of broccoli with long, thick stalks

    For the chicken 

    • 1.5 pounds skinless boneless chicken thighs
    • 1 tablespoons olive oil
    • salt and pepper

    For the terayki sauce

    • 1 tablespoon fresh ginger, minced
    • 2 cloves garlic, minced
    • ⅓ cup soy sauce
    • ⅓ cup brown sugar
    • ¼ cup water
    • 1 teaspoon corn starch

    For the dressing

    • 3 tablespoons toasted sesame oil
    • 1 tablespoon honey
    • ⅓ cup rice vinegar
    • SALAD
    • 1 package spring mix
    • 1 carrot
    • Sesame seeds for garnish

    Instructions

    • Cut the broccoli stalks at the top where the florets start to branch out
    • Spiralize the broccoli stalk according to the instructions (or see above in post)
    • Combine all the SAUCE ingredients and set aside 2 T. for the dressing
    • Combine all the dressing ingredients and whisk in the 2 T. of reserved sauce. Toss the broccoli with the dressing
    • Heat a sauté pan with the olive oil. Dust the chicken with salt and pepper. Add the chicken to hot pan and cook on high heat until no longer pink, turning half way through. Add the remainder of the sauce to the pan and cook a few minutes more, allowing the sauce to thicken. Keep spooning the sauce on top of the thighs. Let rest.
    • Add the spring mix and spiraled (or grated) carrot to a bowl. Add the seasoned spiraled broccoli on top.
    • Slice the thigh on the diagonal, add to the top of the bowl and garnish with sesame seeds.

    Thai Chicken Meatballs with Zucchini Noodles 

    Serves 3

    You will need

    • 500 gm ground chicken breast
    • 3 garlic cloves, grated or finely minced
    • 11/2 teaspoons peeled and grated fresh ginger
    • 3 scallions, whites and light green parts only, finely chopped
    • 1/4 cup fresh cilantro leaves, finely chopped
    • 11/2 teaspoons low-sodium soy sauce
    • 2 teaspoons dark sesame oil
    • 2 tablespoons chia seeds
    • 3 medium zucchinis (this makes 3 servings with 3 meatballs per serving – the extra meatballs should be frozen for future use. If you want to make all 6 servings, use 3 more zucchinis and double the glaze.)

    For the glaze

    • 3 tablespoons low-sodium soy sauce
    • 1 teaspoon lime juice
    • 1 tablespoon honey
    • 1 tablespoon sriracha sauce

    Instructions

    • Put all the ingredients for the meatballs in a medium bowl. Using your hands, mix all the ingredients until well combined. Cover and refrigerate the meatball mixture for 30 minutes to allow the chia seeds to work their gelling magic.
    • Pre-heat the oven to 400 degrees. Line a large baking sheet with parchment paper and set aside.
    • With damp hands, very gently roll heaping tablespoons of the chicken mixture into balls. (Try not to squeeze the meat too much. It will make the meatballs tough.) Arrange them on the prepared baking sheet, making sure they’re not touching. You should have approximately 18 balls.
    • Transfer the meatballs to the preheated oven and bake for 10 minutes. Turn the meatballs over and bake for another 10 minutes until lightly browned and cooked through.
    • While meatballs cook, spiralize the zucchinis with Blade D and trim the noodles.
    • In a large skillet, whisk together the ingredients for the glaze. Bring it to a boil over medium-high heat and cook for about 1 minute until it thickens slightly. Add the meatballs to the pan and shake gently to coat them with the glaze. Set the meatballs aside and add in the zucchini noodles. Cook until al dente, about 5 minutes. Divide the zucchini into three plates and top with 3 meatballs per plate. Freeze the rest of the meatballs for future use.

    Winter Kale Bowl with Spiralized Beets and Goat Cheese

    Serves 2

    You will need

    • 1 large beet, peeled, Blade D, noodles trimmed
    • 2 tablespoons + 2 teaspoons extra virgin olive oil
    • 1.5 tablespoons apple cider vinegar
    • 1 teaspoon honey
    • salt and pepper
    • 3-4 cups chopped kale
    • 2-3 tablespoons crumbled goat cheese
    • 2 tablespoons chopped walnuts
    • 2 tablespoons pomegranate arils

    Instructions

    • Preheat the oven to 425 degrees. Line a baking sheet with parchment paper and lay out the beet noodles. Drizzle with 2 teaspoons of the olive oil and season with salt and pepper. Massage the oil into the beet noodles. Roast for 6-8 minutes or longer, if you want a softer noodle.
    • Meanwhile, prepare the kale. In a large mixing bowl, add the remaining olive oil, apple cider vinegar, honey, salt, and pepper. Whisk together. Add in the kale and using your hands or tongs, massage the kale for 30 seconds to 1 minute to soften up.
    • Once the beet noodles are done roasting, build your bowls: divide the kale into two
    • bowls. Top with the beet noodles, goat cheese, walnuts, and pomegranates. Serve.

    Spiralized Sweet Potato Fries

    You will need

    For the fries 

    • 4-8 ounces sweet potatoes
    • 3 tablespoons avocado oil
    • Sea salt to taste

    For the Curry Aioli Sauce

    • 1/2 cup Homemade Paleo Mayonnaise
    • 1/4 teaspoon cayenne pepper
    • 2 teaspoons curry powder
    • 1 teaspoon dried rosemary
    • 1-2 tablespoons filtered water

    Instructions

    • Preheat oven to 200 degree celsius and line a baking sheet with aluminium foil. Set aside.
    • Thoroughly scrub the sweet potatoes and dry them well. Attach the sweet potatoto the spiralizer and get spiralizing.
    • If your fries aren’t spiralizing into long spirals anymore, reattach and center your potato again.
    • Clean out potato and remove core from the spiralzer.
    • Drizzle spiralized sweet potato with avocado oil and lightly toss to coat.
    • Shake sea salt over fries, to your taste preference. Don’t get too heavy- handed as the aioli will be quiet savory, as well.
    • Bake for 22-26 minutes. Transfer to a wire rackto cool. They will firm up and get crispyas they sit out. Give them a good 20 minutes.
    •  To prepare the aioli sauce.
    • Stir in the rest of the ingredients, except the water.
    • Add 1 tbsp of water at a time, until the aioli sauce reaches your desired consistency (aka, it becomes pourable!). You may need upto 2 tbsp.
    • Get to eating!

    Baked Lemon Salmon with Spiralized Broccoli and Dijon Sauce 

    Serves 2

    You will need

    For the salmon

    • 60- 80 gm skinless salmon portions
    • olive oil to brush
    • salt and pepper
    • 2 lemon wedges

    For the broccoli

    • 2 large broccoli stems, Blade D, noodles trimmed
    • 1.5 cups broccoli florets, chopped small
    • ½ teaspoon garlic powder
    • 1 tablespoon extra virgin olive oil\
    • pinch red pepper flakes
    • salt and Pepper

    For the sauce

    • 1 teaspoon extra virgin olive oil
    • 1 tablespoon minced shallot
    • 1 garlic clove minced
    • 1/3 cup Dijon mustard
    • ¼ cup vegetable broth, low sodium
    • 1 tablespoon freshly squeezed lemon juice
    • 1 teaspoon honey
    • Salt
    • Freshly ground pepper

    Instructions

    • Preheat the oven to 425. Line two baking sheets with parchment paper. Place the two salmon portions on the sheet and lightly brush with olive oil. Season generously with salt and pepper and squeeze one lemon wedge per portion.
    • In a medium mixing bowl, toss the broccoli florets and broccoli noodles, garlic powder, olive oil and season with salt and pepper.
    • Spread the broccoli mixture out on the other baking sheet. Bake the broccoli and salmon for 14-18 minutes, depending on how thick the salmon is and how done you want it (I usually cook mine for 17 minutes if it’s a medium thickness.)
    • While salmon and broccoli cooks, prepare the dijon sauce: add the oil to a small saucepot and once oil is shimmering, add the shallots and garlic and cook for 1 minute until shallots turn translucent. Add the rest of the ingredients for the Dijon sauce into the saucepot and whisk together to combine. Place the pot over medium-high heat, bring to a boil, and then reduce heat to medium-low and let simmer until thickened, about 7 minutes. Set aside until ready to use.
    • Serve the salmon pieces with the broccoli mixture and pour over with Dijon sauce.

     

    Lamb Steak Salad with Spiralized Pears

    You will need

    For the salad

    • 2 tablespoons unsalted butter
    • 1 teaspoon toasted sesame oil
    • 1 teaspoon toasted sesame seeds
    • 1 280gm ribeye steak
    • 2/3 cup spiralized Pears
    • 1 cup arugula
    • 1/2 cup radicchio, chopped
    • 2 tablespoons shallot, minced
    • blue cheese crumbles, garnish
    • chopped pecans, garnish
    • salt and pepper to taste

    For the dressing

    • 1/4 cup olive oil
    • 1 teaspoon granulated sugar
    • 1 teaspoon Dijon mustard
    • 2 teaspoons red wine vinegar
    • 1 teaspoon honey
    • salt and pepper to taste

    Instructions

    For the salad

    • Preheat oven to 400 degrees.
    • Place the ribeye on a plate. Season the steak with toasted sesame oil, toasted sesame seeds, salt and pepper.
    • Heat an oven proof skillet to medium-high heat. Melt the butter and add steak. Sear the steak on each side for about 2 minutes.
    • Once browned on both sides, place the skillet in the oven and roast for about seven to nine minutes for a medium done steak. Remove and allow the steak to cool before slicing.
    • To make the salad – combine 1/2 cup arugula, 1 tablespoon shallot, and 1/4 cup radicchio on a plate.
    • Slice the steak in half and place half of the steak on top of the arugula mixture followed by 1/3 cup spiralized pears, blue cheese crumbles, and pecans.
    • Garnish with dressing. Repeat process for the remaining salad. Enjoy!

    For the dressing

    • In a bowl, combine all ingredients until thickened.

    Mediterranean Quinoa Salad with Spiralized Veggies

    Serves 6

    You will need

    • 2 cups quinoa, rinsed and drained
    • 4 cups water
    • ½ cup freshly squeezed lemon juice
    • ¼ cup extra-virgin olive oil
    • 2 teaspoons fine sea salt
    • Freshly ground black pepper
    • 1 cup minced green onions, white and green parts
    • ½ red onion, Blade A, noodles trimmed
    • 1 cup loosely packed chopped fresh dill
    • 1 cup loosely packed chopped fresh flat-leaf parsley
    • 1 cucumber, Blade A, noodles trimmed
    • 1 large red bell pepper, Blade A, noodles trimmed
    • 10 to 15 olives, chopped (such as Castelvetrano)

    Instructions

    • In a saucepan, combine the quinoa and water and bring to a boil. Cover and lower the heat, cooking until the quinoa has absorbed all of the water, about 15 minutes. Fluff with a fork and allow to cool.
    • In a large bowl, whisk together the lemon juice, olive oil, salt, and a few grinds of pepper. Add the cooked quinoa and toss in the dressing to coat well. Add the green onion, red onion, dill, parsley, cucumber, bell pepper, and olives, and toss well to combine.
    • Allow the mixture to marinate in the refrigerator for 1 hour before serving. This salad may be served cold or at room temperature.