Spiralizing
& Ricing
Swap in vegetables for
starchy carbs by
transforming them into
rice and noodles
BY BETH LIPTON
PHOTOS JASON DONNELLY
STYLING GREG LUNA, SCOTT
JOHNSON & SUE MITCHELL
S
piralized and riced
vegetables have
become trendy for
good reason: using
them in place of starchy pasta
or rice gives you the look and
feel of some of your favorite
foods, but with a wider vari-
ety of nutrients and fiber (and
often fewer carbs). Vegetable
swaps can also add flavor and
a pop of color, making them a
vibrant way to shake up your
go-to meals.
COOKING SCHOOL
What can you spiralize?
ZUCCHINI NOODLES AND
CAULIFLOWER RICE are the most well-
known veg swaps, but so many vegetables
lend themselves to spiralizing or ricing.
Here are a few of our favorites:
CUCUMBERS Spiralize into noodles; use
as a base for an Asian salad.
BROCCOLI Pulse into rice in a food
processor; use in place of regular rice in
stuffed peppers.
SWEET POTATOES Spiralize or pulse into
rice; cook with chili powder and cumin and
use as the base for a taco bowl.
BEETS Spiralize into colorful noodles;
serve with an herb- and cashew-based sauce.
CARROTS AND PARSNIPS Spiralize or
rice; pair with a spicy sauce, like a red curry.
DAIKON RADISH Rice; use in place of
regular rice for a healthier version of fried rice.
90 DI ABETIC LI VING / FALL 2 019
