No single dinner can change your health overnight, but eating foods like these regularly can support healthy blood sugar and long-term metabolic health.
Low-carb zucchini noodles—zoodles—are a satisfying way to replace a refined-carb-heavy pasta with vegetables, salmon, and healthy fats. Toss raw zoodles in a parsley-pistachio pesto, fold in fresh Roma tomatoes, and finish with a warm salmon fillet and feta for a meal special enough for guests.
How Zucchini Noodles With Salmon Support Better Metabolic Health
The ingredients in this zoodles recipe work together to create a meal rich in quality protein, healthy fats, and low-glycemic vegetables.
Terri Ward/The Epoch Times
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Zucchini: Spiralized zucchini replaces refined wheat pasta as the star of the recipe. It provides a fresh base that adds volume and a spaghetti-like shape, with about one-tenth as many carbohydrates as cooked, refined-wheat pasta. Zucchini also provides insoluble fiber, which research has found can enhance satiety, aid in weight management, and support cardiovascular and metabolic health.
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Wild-Caught Salmon: Salmon provides high-quality protein, which is generally considered the most satiating macronutrient. This sumptuous dish also provides about 1,360 to 1,632 milligrams of heart-healthy omega-3 fats per serving, which have been shown to increase feelings of fullness in overweight and obese people. Researchers have linked as little as one weekly serving (about 3.5 to 5 ounces) of fatty fish to a 4 percent to 7 percent lower risk of coronary heart disease, an amount this dish provides in a single meal.
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Pistachios: Pistachios provide healthy unsaturated fats, fiber, plant protein, antioxidants, and anti-inflammatory compounds. They have a low glycemic index, and research has linked eating pistachios to lower fasting blood sugar, improved HbA1c, and better cholesterol ratios. When eaten with high-glycemic foods, such as pasta, rice, or potatoes, they may also reduce the resulting blood sugar spike.
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Extra-Virgin Olive Oil: Extra-virgin olive oil is rich in heart-healthy monounsaturated fats and polyphenols. Research links regular olive oil consumption with improved insulin resistance, a 22 percent lower risk of developing Type 2 diabetes, and an 18 percent lower risk of cardiovascular disease. Some studies have also shown improvements in fasting blood glucose and HbA1c.
Fresh parsley, tomatoes, lemon, garlic, and za’atar give the dish its bright, herbaceous flavor, while a small amount of feta adds a creamy, salty finish that complements the zucchini without stealing the spotlight.
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Note: Use extra pesto on roasted vegetables, chicken, fish, shrimp, white beans, or eggs. You can also thin it with lemon juice for a quick vinaigrette or marinade.
Terri Ward/The Epoch Times
Frequently Asked Questions
Q: Can I make zoodles without a spiralizer?
A: Yes. You may find them already spiralized at the grocery store, but you can easily make flat zoodles instead of spaghetti-shaped ones. Run a vegetable peeler down the length of the zucchini to create long ribbons. When you reach the seedy, watery center, rotate the zucchini and continue peeling from another side. For thinner strands, use a julienne peeler or stack the ribbons and slice them lengthwise into narrower noodles with a knife.
Q: What is za’atar?
A: Za’atar is a Middle Eastern seasoning blend with an herbaceous, tangy, nutty flavor. Blends vary, but commonly include thyme, oregano or marjoram, sumac, and toasted sesame seeds. Some also contain salt or chiles, so check the label if you prefer to limit either.
Q: Can I make my own za’atar if I can’t find it?
A: Za’atar is available in Middle Eastern markets and online, but it is also easy to make at home. Toast and cool the sesame seeds. In a mortar and pestle or in a small bowl, combine the sesame seeds with equal parts dried thyme, oregano, and sumac. Add a small pinch of salt, if desired. Lightly crush the sesame seeds with the pestle or the back of a spoon to release some of their natural oils.
Q: Why aren’t the zucchini noodles cooked?
A: You can sauté the zoodles in a little olive oil if you prefer, but in this recipe, keeping the zoodles raw preserves the crisp, fresh character and prevents the zucchini from releasing its water to dilute the pesto.
Q. Can I meal prep zucchini noodles with salmon?
A: Yes, but store the components separately and assemble just before serving for the best texture. Spiralize the zucchini and refrigerate it in an airtight container lined with a paper towel for up to two days. Refrigerate the pesto separately for up to three days, and store cooked salmon the same way. Dice and drain the tomatoes the day you plan to serve for the freshest flavor and texture. When ready to eat, let the pesto soften at room temperature for a few minutes, then toss it with the cold zucchini noodles and tomatoes before adding the salmon, feta, and chopped pistachios.
Q: Can this dish be made nondairy?
A: Yes. If cow’s milk dairy does not agree with you, you may tolerate sheep feta or Romano better. If all dairy is an issue, you can omit both cheeses or replace the Romano with two teaspoons nutritional yeast and the feta with Kalamata olives to replace the salty tang.
