Courgette Pasta with a Mexican Bean Sauce

If you haven’t experienced the culinary delights of a spiralizer yet then this is the recipe to bring you on board! It is such a great way to bring a bit of variety to meal times and you can easily head over to my website and get one for yourself today! I love to spiralizer courgettes, not just because of the great texture and shape that it produces but also, of course, for the fantastic nutritional value of these vegetables. Courgettes are incredibly low value at just 17 calories per 100g and contains absolutely no saturated fat or cholesterol. Eating courgettes without peeling them is always the best option as there is a great amount of dietary fibre to be found close to the peel. Additionally, they are abundant in potassium, vitamin A and vitamin C, not to mention moderate amounts of folate, zinc, manganese, iron and thiamine!

To make this dish for two to three people, you will need the following ingredients:

2 courgettes – in long thin strips (best to use a spiralizer or a mandolin)
2 spring onions
1 red pepper
100g of baby spinach
1 tin of black beans, drained and rinsed
A handful of coriander – chopped
1 corn on the cob
1 Tbsp. smoked paprika
1 lime

Courgette NoodlesThe first and most enjoyable part of cooking this meal is to spiralize the courgette and put to one side in a large bowl. Next, finely slice the spring onions and cut the core from the red pepper and dice into 1 cm cubes. You must also shred the spinach with your hands and roughly chop the coriander.  Place the corn vertically on your chopping board and run your knife downwards to remove the corn pieces.

Next, over a medium to high heat, add the beans to a large skillet with the smoked paprika and a dash of olive oil. Mix well for two minutes. Then, in the same pan, add the corn and cook for five minutes before you then add the chopped spring onions and red pepper. Again, cook for a further five minutes and then add the spinach and coriander. Stir the contents of the skillet well until the spinach begins to wilt. You can then remove from heat and add to the courgette noodles.  Mix well and dress with the juice of your lime and finally, enjoy!

You can discover more fun meals like this one in my cookbook – SUPERFOODS – The Flexible Approach to Eating More Superfoods – Now available in the US too!

Courgetti Spaghetti with Sundried Tomato & Almond Sauce

My good friend Russell James, the Raw Chef, is KING in the RAW arena.  I’ve pretty much tried all of his recipes, bought his amazing e-books, and think he’s one cool dude.  So, this recipe is dedicated to him and his awesome RAW recipes!  To find out more about Russell, head to:  www.therawchef.com and find even more amazing RAW recipes!

Before I get into the way to prepare this awesome recipe, I thought it best to explain why RAW is so important in our diets.

Now that summer is nearly here, we are more likely to eat raw food in summer because we are crave lighter, cooler dishes such as salads, juices, chilled soups and smoothies.   And that’s great as raw fruit and vegetables deliver far higher levels of nutrients to our body than cooked food.  I always try to have ONE RAW DAY.

One day of the week; immerse yourself into raw foods – it’s awesome!  Go to the your local store and buy a huge amount of organic fruits and vegetables. Having one 100% raw day per week can give your body a rest and let it heal and rebuild. Think of it as like a ‘detox’ one day a week.  If you’re new to RAW, then why not sign up for my Green Smoothie Challenge.  Click here for details!

And now onto the recipe!  It’s easy peasy, lemon, squeezy.  My 14-year old even said so as she helped me make and then we ate it!

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Okay, one more thing.. if you don’t have a spiralizer… it’s okay!  Although they are very inexpensive so if you think you’re going to do more recipes like this, definitely invest in one!  You can then use a mandolin or julienne slicer instead of a spiralizer.

For the Courgette Spaghetti:  2 green courgettes or in America, we say zucchini 🙂

For the Sundried Tomato & Almond Sauce:

1 cup sundried tomatoes, soaked

1/2 cup almonds, soaked for 4- 6 hours

zest and juice of one lemon

1 garlic clove

1 Tbsp. olive oil

sea salt and fresh pepper

Marinated Red Peppers

1 red pepper, sliced

50 ml apple cider vinegar

50 ml tamari

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Red peppers, red peppers, red peppers, where for art thou red peppers?  Remember, I was Captain of my Cheerleading squad in High School so my brain is all about poems, rhymes and cheers.  Well, red peppers are an awesome ‘super’ food.  A quick summary: All peppers are rich in vitamins A & C, and K, but red peppers are simply bursting with them. Vitamins A and C, awesome antioxidants, help to prevent cell damage, cancer, and disease related to ageing (am all over that one!) , and they support our immune system. They also reduce inflammation like that found in arthritis. Vitamin K promotes proper blood clotting, strengthens bones, and helps protect cells from free radical damage.  There’s LOADS more information on what Red Peppers can do for you health wise, but if you’ve been reading my blog for a while, I try to keep it simple so that you can remember snippets here and there rather than slamming you with a War & Peace novel of information. 

So, slice your red pepper and marinate it with the tamari and the apple cider vinegar.  Cover your peppers and set aside in the fridge to allow the tamari and the apple cider to absorb in the red peppers.

Next, get your spiralizer… so fun!  But don’t worry , you can still have fun without one and use a mandolin or julienne slicer instead.  You’re aim is to create spaghetti or taglietelle like strips out of the courgettes.  If you think you’ll use this recipe again and again, then spiralizers are actually very inexpensive to buy.  Put your strips into a bowl to have ready for the sauce.

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Now put all of the Sauce ingredients into your blender  and whizz away.  You should get a paste-like sauce, but if that’s too thick for you add just a bit more water to thin it out.

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Pour the sauce over your Courgetti, mix well and top with your marinated red peppers!  If my 14 year-old raved about this and ate it all up, then I hope you will too!  If you like this, then why not LIKE my Facebook page too!

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