May 26, 2019
May 26, 2019
While it’s hard to find a dinner more satisfying than a steaming plate of flavourful pasta, by
now you’re well aware of just how fattening traditional pasta is.
I say let’s not give up on our favourite pasta dishes…let’s make these dishes lighter, healthier
and just as delicious by using noodles made from vegetables, rather than traditional, carb-laden
If you’re new to cooking with veggie noodles, you’re in for a treat! It’s simple and satisfying
to create comforting guilt-free pasta dinners, and I’m going to show you how…
Fat Loss Recipe #1: Spaghetti Squash
Spaghetti squash is the easiest of all the veggie noodles to prepare since the noodles are
already formed in nature. Cut a spaghetti squash in half and you’ll find a mess of seeds and
stings in the centre of thick, firm, yellow flesh. The seeds and strings are discarded, and that
thick, firm, yellow flesh is cooked until tender and scraped off the skin, into a neat pile of
soft spaghetti-like noodles. Pretty cool, right?!
Make Spaghetti Squash Noodles:
1. Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out
2. Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and
black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.
3. Serve with your favourite spaghetti sauce and meatballs. Enjoy!
Fat Loss Recipe #2: Zucchini
Zucchini is such a tender squash that it really doesn’t require cooking, and in fact cooking
zucchini noodles quickly turns them to mush. I’voe found that pouring hot spaghetti sauce over a
pile of zucchini noodles is all that it needs to heat it up without causing it to get mushy.
You’ll need a spiral slicer –a little kitchen contraption that spirals zucchini through grating
holes to create long, spaghetti-like noodles.
Make Zucchini Noodles:
1. Wash the zucchini and remove the green skin with a veggie peeler. Run the peeled zucchini
through a spiral slicer to create long, thin noodles.
2. Top with warm spaghetti sauce and serve immediately. Enjoy!
Fat Loss Recipe #3: Butternut Squash
While zucchini and spaghetti squash noodles are light and soft, noodles made from butternut
squash are a bit heartier. Not only does this translate into a more filling meal, it also means
that need to be cooked on their own, before applying the spaghetti sauce, in order to achieve a
Now there’s a little bit of technique involved with cutting your butternut squash in the best
way to run it through a spiral slicer. I’voe found that the narrow part of the squash, that’s
completely solid, is the piece that works really well with a spiral slicer. Slice off the skin
and then simply run it through the slicer. The part of the squash that’s hollow in the middle is
trickier to use with the spiral slicer, since those pieces are pretty thin. A quick option is to
simply chop those pieces thinly and use that along with the long noodle strands.
Make Butternut Squash Noodles:
1. Preheat the oven to 350 degrees F. Cut the narrow part of both squash off and peel off the
skin. You should have 2 nice solid pieces of squash (no hollow section). Run this through a
spiral slicer to create long, thin noodles.
2. Toss the noodles with 1 teaspoon of olive oil and season with salt and pepper. Spread over a
rimmed baking sheet and bake for 5 to 8 minutes, until tender.
3. Serve immediately with the spaghetti sauce of your choosing. Enjoy!
Fat Loss Recipe #4: Asparagus
Talk about truly guilt-free pasta – one made from asparagus spears! Rather than serve this one
with traditional spaghetti sauce (although you could) I’voe included a dressing to toss the
noodles with and I’d recommend serving it with meatballs for some added protein.
Make Asparagus Noodles:
1. Wash one bunch of asparagus spears. Resist the urge to chop off the tough stalks, these are
your handles! Cut off the asparagus tips and save. Hold onto the tough stalks and use a
vegetable peeler to peel long asparagus noodle strands into a large bowl. Mix in a Tablespoon of
2. In a small bowl combine 3 Tablespoons of lemon juice, 1 teaspoon honey and a dash of sea salt
and black pepper.
3. Heat a Tablespoon of olive oil in a medium skillet. Add the asparagus noodles. Sauté for 2
minutes then remove from heat. If you’d like, sauté the asparagus heads by throwing them in the
pan after 1 minute. Toss with the dressing.
4. Serve the noodles warm and garnish with fresh dill. Enjoy!
Eating healthy, low carb meals like these are what it takes to have that lean, sexy body that
But don’t forget that a fit body also requires a consistent, challenging exercise programme.
Call or email me today and get you started on the fitness plan that’s custom designed for you.
Let’s do this!
Judge the food that you eat based on how nutritious it is. How full of vitamins, minerals, fibre
and protein is it? Does it contain vital nutrients in each bite?
Be picky about what you eat – and avoid those items that aren’t crammed with nutritional
purpose. This is another reason that veggie noodles are superior to traditional noodles – simply
compare the nutritional content of the two!
Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one,
simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato
– to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavour that will
make you forget all about traditional noodles. Feel free to serve with some sliced chicken
breast, sliced hard-boiled eggs or steak for added protein. Enjoy!
What you need
1 teaspoon coconut oil
Pinch of salt
1 Tablespoon almond flour
4 large zucchinis, peeled with a veggie peeler
2 Tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon red pepper flakes (or more to taste)
1 Tablespoon minced parsley
¼ teaspoon black pepper
1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once
it’s melted, add the almond flour and a pinch of salt.
2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs
from the pan and save for garnish.
3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one
to two minutes. Turn heat to low.
4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a
spoon until fragrant, about 20 seconds.
5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs
before serving. Enjoy!
165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fibre, and 6g protein
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