Mediterranean Zucchini Noodles

Zucchini noodles, also known as "zoodles" are a great low-carbohydrate pasta substitute that will not spike your blood sugar, contain water and fiber (great for hydration and gastrointestinal health), vitamins A and C, and potassium. They are extremely versatile and because they add volume to meals, they increase satiety.

The key to good zoodles is to not overcook them. Zoodles get soggy when you leave them on the stove for too long. For this recipe, and when making any dish with zoodles, I just lightly sauté them in a pan for a few minutes and leave them on the “al denté” side. This way, they will be cooked just enough to soften and absorb the sauce and seasoning, but not mushy.

This recipe is perfect for a busy weeknight when you have limited time to prepare dinner and want something that is easy to make, but still healthy. When you mix zoodles with some tomato sauce, Greek olives, pinto beans, onions, garlic, and a little goat and sheep’s milk feta cheese (the way feta cheese is traditionally produced and easier to digest compared to cow's dairy), you have a flavorful, heart-healthy dinner filled with ingredients that are commonly eaten in the Greek Blue Zone of Ikaria, where people commonly live into their 100's free of chronic disease.

You can either purchase a spiralizer (I use a very inexpensive one that is essentially a pencil sharpener for vegetables--very easy to use, but you can also buy more elaborate versions with different attachments for varying zoodle thickness), or you can buy zucchini that is already spiralized, available at many grocery stores.

Ingredients (yields 1 serving):

• 1 medium-large zucchini, spiralized

• 1/2 cup no-sugar-added tomato sauce (some of my favorite brands are Yellow Barn, Cucina Antica, and Rao's)

• 1/2 cup no-sodium added or low-sodium beans of choice (I used pinto beans), drained

• 1/4 of a red onion, chopped

• 1 clove garlic, minced

• ~3 Tbsp crumbled goat and sheep's milk feta cheese

• Greek olives

Optional: basil, oregano, thyme, black pepper to taste, additional protein source (i.e. grilled chicken, shrimp, fish, tofu, tempeh, seitan, etc.)

Directions:

1. Heat a saute pan over medium-low heat with the tomato sauce, garlic, and onion (using tomato sauce as a base eliminates the need to use any added oil in this recipe). Allow the garlic and onions to cook in the sauce for about 2 minutes, then add the spiralized zucchini noodles and olives.

2. Saute until the zucchini noodles are slightly softened and coated in the sauce. Add the crumbled feta cheese, and remove from heat.

3. Plate and enjoy!