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“Go Spiral”

By Kim Manfried, RD CDN

If you have not ventured into the world of spiralizing, now is the time to start. Spiralizing is using a special kitchen tool which turns a variety of vegetables into noodle or ribbon shapes. There are many tools on the market, available to purchase online, or at your local retailer or food store. Spiralizers have different price points and are manual, battery, or electrical in operation. Any method you choose is worth the investment. A spiralizer that costs $10 or less is very effective and an easy way to start. It is definitely worth the investment.

Spiralizing encourages you to eat more vegetables in new ways. It is easy and fun to spiralize and there are many free recipes available both online or in recipe books found at the library.

Here are some tips and benefits of spiralizing:

  • Helps increase your vegetable intake.
  • A great way for picky eaters or children to increase their daily veggie intake. Kids may even want to help out in the kitchen, which may allow them to try new veggies and possibly develop a better love of veggies.
  • Helps increase your daily fiber intake naturally.
  • Reduces the carbohydrate and calorie count at meals by replacing higher carb options. Spiralizing produces more surface area and volume, along with different textures on your plate, without the added calories and sugar.
  • Spiralized vegetables can be used in place of pasta and noodles.
  • New ways to eat veggies for everyone, including celiac, vegetarians and vegans. Consuming vegetables that you or someone in your family might not ordinarily eat but you love to eat inspiralized form.
  • Many new recipes to try. Spiralized vegetables can be prepared raw or cooked, using a variety of seasonings and toppings such as pesto, marinara, garlic and oil, balsamic vinegar, low fat cheeses, sea salt, pepper, onions, and all types of spices.
  • Vegetables to spiralize include all types of zucchini and squash, carrots, beets, turnips, radish, cucumbers, cabbage, broccoli stalks, and sweet potatoes.

There are many options and ways to incorporate spiralizing into your family’s lifestyle. There are also many benefits of changing your side dishes into colorful noodles such as increasing vitamin and mineral intake, plus the above mentioned. So, try “going spiral” and enjoy all of these positive results, and enjoy the fun tastes too!

Kim Mendel is a Registered Dietician and Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at


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