Superfoods With a Twist: Spiralizer!

Healthy Living / September 18, 2017

Written By ASU Dietetic student: Taylor Maggio

Overseen By Tina Harris MA, RD, LD, NEA Baptist Dietician

The USDA 2015-2020 Dietary Guidelines for a general healthy diet recommend making half your plate filled with fruits and vegetables. Fruits and vegetables have numerous health benefits and have been shown to reduce the risk of developing heart disease, some cancers, obesity, and Type Two Diabetes.

Adding fruits and vegetables to meals doesn’t have to be boring. Try making creative and nutritious meals with a spiralizer! A spiralizer is a kitchen device used to cut fruits and vegetables into noodles. These devices can be found at many retail stores for under $40.00. What better way to serve vegetables to kids but as part of their favorite noodle dish? Add immune system fighting nutrients and skip out on all the pasta calories by trying some of these spiralized fruits and vegetables suggestions from

• Apples • Beets • Bell Peppers • Broccoli • Butternut Squash • Cabbage • Carrots • Celery • Cucumber • Daikon Radish • Jicama • Onion • Parsnip • Pear • Plantain • Radish, black • Sweet Potato • White Potato • Zucchini + Summer Squash

Many pasta dishes can be modified to include health benefiting super foods. Superfoods include berries, avocados, broccoli, carrots, onions, radishes, apples, sweet potatoes, lettuce (romaine, spinach, kale, dark greens), almonds and almond butter, oats, celery, squash, oranges, and peaches. Superfoods contain antioxidants that help fight many diseases and promote healthy living.

Try this quick and easy recipe, or add in your own favorite superfoods! Inspired by:


  • 1 large vegetable of choice (try a cucumber or zucchini)
  • 1 1/2 cups fresh berries of choice, chopped
  • 1 medium avocado, diced
  • 1 tablespoon chopped fresh cilantro
  • 1/3 cup finely chopped onion
  • 1 teaspoon honey
  • 1 medium lime, juiced
  • Salt and pepper to taste (add diced jalapenos for a kick!)

Directions: Slice the vegetable lengthwise halfway through. Spiralize. Pat the vegetable noodles with a paper towel to absorb excess moisture. In a large bowl, combine the vegetable noodles, berries, avocado, cilantro, jalapeño (optional) and onion. In a small bowl, whisk together the honey and lime juice, and season with salt and pepper. Pour the dressing over the cucumber mixture, and toss to combine. Serve with whole grain chips.

Nutrition Information Serves: 4, Serving Size: 1 cup; Per serving: Calories: 99; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 79mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 1g Nutrition Bonus: Potassium: 397mg; Iron: 4%; Vitamin A: 3%; Vitamin C: 80%; Calcium: 3%  (Approximate values)

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