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KETO LAZY ZOODLE CAPRESE SALAD (HEART HEALTHY)

KETO LAZY ZOODLE CAPRESE SALAD

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:Keto Lazy Zoodle Caprese Salad is just one of many recipes using zoodles made from spiralized zucchini. I don’t care what anyone says. I plate full of spiralized and cooked zucchini ain’t no plate of pasta!  

But zoodles are still delicious and can be used in a variety of ways, especially in summer salads. Zoodles are an alternative way of serving salads with zucchini. Zoodles can also be the main ingredient of an otherwise cold pasta salad! Or shall I say zucchini salad? You can add zoodles to soups and casseroles too.  

WHAT IS THE NUTRITIONAL VALUE AND HEALTH BENEFITS OF ZUCCHINI?

Zucchini is a low-calorie vegetable that is packed with nutrients. It is an excellent source of vitamin C, which helps to protect your cells from damage and supports a healthy immune system. Additionally, zucchini contains vitamin A, which is important for healthy vision and skin. It is also a good source of potassium, which can help to regulate blood pressure and support heart health.

One cup of sliced zucchini contains only 19 calories, making it an excellent choice for those looking to maintain a healthy weight. It is also high in fiber, which can help to promote feelings of fullness and support healthy digestion. Finally, zucchini is a good source of antioxidants, which can help to protect your body against damage from harmful free radicals. Zucchini is a nutritious and delicious vegetable that can be enjoyed in a variety of dishes.

Zucchini is so nutritious and offers a plethora of health benefits, such as:
Great for the skin:

Packed with vitamins A, E, and C that help lift sagging areas, cut puffiness, builds collagen, and helps fights damage from free radicals. 

Good for the bowls and digestion:

Zucchini has both soluble and insoluble fiber and water, which contributes to healthy digestion and bowel movements.

Excellent for the eyes, heart, and skin:

Zucchini is loaded in the carotenoids called lutein, zeaxanthin, and beta-carotene, helping to reduce the risk of cancers and contributing to the health of our eyes and heart.

HOW DO YOU USE ZOODLES IN YOUR CULINARY PREPARATIONS?

The preparation of your zoodles for your Keto Lazy Zoodle Caprese Salad will determine their resulting texture. Raw zoodles are refreshing and crunchy and ideal for summer salads tossed with a tasty vinaigrette or raw tomato sauce (with raw garlic). Just be sure to add your zoodles at the end of the dish preparation, as they continue to release water after cooking. Pat them dry before adding the dressing or sauce.  

There are many ways to make your zoodles from using kitchen machines to hand-cutting.

Already Prepared Zoodles:

The easiest method is to buy the zoodles already prepared. Almost every supermarket sells them! Make sure they are fresh.

Counter Top Spiralizer:

If you want to make the zoodles at home, a counter-top spiralizer is ideal, making zoodles of the same length and width. This spiralizer cuts noodles of the same width and consistency.   

Spiralizing the Zoodles with a Spiralizer:

Slice the ends off the zucchini to create a flat surface. Center the zucchini between both ends of the spiralizer.  Start turning with the handle.  It takes a few seconds to spiralize the entire zucchini.  What is left is the core of the zucchini (the seeds).  It looks like a long tube.  Cut it up and use it in salads.

Julienne Peeler:

The handheld julienne peeler is small and inexpensive and easy to store in the drawer of a small kitchen. It also makes the most delicate noodles.  However, you need some strength to make these zoodles! This method takes a bit of time.

Spiralizing the Zoodles with a Julienne Peeler:

Grip the zucchini in one hand.  Run the peeler down the length of the zucchini.  You’ll do this several times until you start to see the seeds in the middle (the core).  When you see the core, flip the zucchini a quarter turn and start peeling again.  Do this around the entire zucchini.  Use the core in a salad.

Preparing the Zoodles:

After making the zoodles, place them in a colander with some salt. The salt will draw out the excess moisture in the noodles that would otherwise make them taste soggy. Let them sit in the colander for a half-hour, and then gently squeeze the moisture out of the zoodles.

HOW DO YOU COOK ZOODLES?

Pay-Frying: Pan-frying is the easiest way to make your zoodles. Cook for about 3 to 4 minutes on medium heat. Cook them separately from your sauce.

Baking: Baking is by far the best method. This method requires no salting or squeezing. Baking has the zoodles come out very dry. Arrange the zoodles on a very large baking sheet covered in parchment so you can separate them. Preheat the oven to 350 F and when ready, bake the zoodles for about 15 minutes or until desired doneness.  

Here is the recipe for the zoodles and a delicious summer dish using them. This salad can be made with raw or baked zoodles:

WHAT IS THE TASTE PROFILE OF KETO LAZY ZOODLE CAPRESE SALAD?

The predominant taste sensations of Keto Lazy Zoodle Caprese Salad are fattiness, saltiness, and tanginess from the dressing. The fattiness comes from the oil and mayo in the dressing. Parmesan provides the saltiness and the vinegar provides the refreshing acidity in this salad.

WHAT WINE HARMONIZES WITH KETO LAZY ZOODLE CAPRESE SALAD?

This oil based dressing makes Keto Lazy Zoodle Caprese Salad a good choice for a white wine with some buttery character to match. This dressing also has delicious saltiness from the Parmigiano -Reggiano cheese. Look for a buttery Chardonnay. The wine’s acidity will nicely offset that saltiness.   The wine’s buttery nature will complement the oil-based dressing. 

WINE TIPS:
ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT KETO LOW-CARB RECIPES CAN I ENJOY?

KETO LAZY CAESAR COBB SALAD

KETO LAZY CAESAR COBB SALAD

Zoodle Caprese Salad

Matzo Ball Soup

Japanese Crab Noodle Salad

Korean Short Ribs

Coconut Coasted Drumsticks

Caesar Cobb Salad

HOW IS THE KETO LAZY ZOODLE CAPRESE SALAD PREPARED?

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KETO LAZY ZOODLE CAPRESE SALAD

KETO LAZY ZOODLE CAPRESE SALAD


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Description

Keto Lazy Zoodle Caprese Salad is packed with delicious flavours.  You can serve it for lunch, brunch, or for dinner.  Refreshing yet filling!   The recipe uses zoodles, bocconcini, tomatoes, fresh basil and a delicious parmesan-based vinaigrette.   If you are hunting for a yummy and satisfying Keto Low-Carb salad recipe paired with wine, check out this recipe!


Ingredients

Scale

Zoodles:

8 medium zucchini, spiralized*

Ingredients: 

1 cup (4 ounces) halved cherry tomatoes or baby cherry tomatoes

1 cup of bocconcini, cut in half

2 tablespoons chopped fresh basil

Dressing:

1/2 cup extra virgin olive oil

3 tablespoons apple cider vinegar or red wine vinegar

1/4 cup Parmigiano -Reggiano

1 tablespoon Keto mayonnaise

1 teaspoon stevia

1 garlic clove, freshly grated

1 tablespoon Italian seasoning

Freshly ground black pepper to taste

*One zucchini makes about 1 cup zoodles or 1/2 cup of cooked zoodles


Instructions

  • To make zoodles more like pasta (pretend I didn’t say that), preheat the 350F. After making the zoodles, place them in a colander with some salt over the sink. The salt will draw out the excess moisture in the noodles that would otherwise make them taste soggy. Let them sit in the colander for a half-hour, and then gently squeeze the moisture from them.
  • Rinse and dry very well with a paper towel.
  • Arrange the zoodles on 2 large baking sheets covered in parchment so you can separate them.
  • Preheat the oven to 350 F and bake for about 15 minutes. Be sure to toss around the zoodles so that more of the moisture comes out. Remove from oven. Let cool. Drain on a paper towel. Set the zoodles in a serving bowl and put them in the refrigerator to cool.
  • Place tomatoes and cheese in a small bowl. Refrigerate until needed.
  • To make the dressing, add all ingredients to a sterilized mason jar. Cover and shake well. Let sit until ready to use. Use as desired. Store remaining dressing for another use. It’s delicious!

Notes

  • This salad is a meal!  The nutritional value is based on the keto version and is approximate. One serving has 15.8 net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.) 
  • Prep Time: 15
  • Cook Time: 3
  • Category: KETO LAZY
  • Method: PREPARING
  • Cuisine: LUNCH, BRUNCH, DINNER

Nutrition

  • Serving Size: 1
  • Calories: 577
  • Sugar: 8.9
  • Sodium: 566
  • Fat: 46.8
  • Saturated Fat: 16.4
  • Carbohydrates: 21.6
  • Fiber: 5.8
  • Protein: 24.1
  • Cholesterol: 21.6

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