Good Food Guides - Good Food Eat Well: Spiralizer Recipes

Tasty spiralizer recipes for every meal of the day

EAT WELL
Mouthwatering recipes for the perfect nutritional balance

FOOLPROOF RECIPES
Triple-tested by the trusted team at Good Food

COOK WITH CONFIDENCE
Step-by-step methods and simple ingredients

BBC Good Food is the number 1 budget cookery book brand in the UK and has sold over 4 million copies to date. All recipes are short and simple with easy-to-follow steps, and are all accompanied by a full-colour photograph of the finished dish.

You may have been bought a spiralizer for Christmas or are thinking of purchasing one but are not sure what to do with it aside from spiralizing courgette. Weve come up with a collection of simple recipes to help you get the most out of spiralizing.

From a chapter on sides, snacks and canaps with exciting new ideas that are sure to impress your friends to our family favourites section with healthier remakes of much-loved classics that the whole family are sure to enjoy.

If you are a pasta lover then our swap the carbs chapter is for you, with loads of delicious recipes using vegetable alternatives. Butternut mac n cheese anyone?

My favourite collection is the salad recipes that are full of flavour, vibrant and colourful.

Whether youre in need of a bowl of nourishment and comfort or a light and refreshing gazpacho, our soups and stews chapter have got it covered with plenty of original recipes showcasing fruit and vegetables.

Weve also included some delicious recipes that help you get the most out of your vegetables, whether that be in a cauliflower pizza, a pastry-less pie or a soup that uses up a bag of mixed salad leaves, all our recipes will put you on your way to reaching your five-a-day.

As always, all of the recipes in this book have been tested in the BBC Good Food kitchen, so you can rest safe in the knowledge that they will work first and every time for you, too.

Sophie Godwin, Cookery Writer
BBC Good Food magazine

Eggs are large in the UK and Australia and extra large in America unless stated.

Wash fresh produce before preparation.

Recipes contain nutritional analyses for sugars, which means the total sugar content including all natural sugars in the ingredients, unless otherwise stated.

All the recipes in this book use metric measurements. Conversions are approximate and have been rounded up or down. Follow one set of measurements only; do not mix the two.

Cup measurements, which are used in Australia and America, have not been listed here as they vary from ingredient to ingredient. Kitchen scales should be used to measure dry/solid ingredients.

Good Food is concerned about sustainable sourcing and animal welfare. Where possible, humanely reared meats, sustainably caught fish (see fishonline.org for further information from the Marine Conservation Society) and free-range chickens and eggs are used when recipes are originally tested.

Spoon measurements are level unless otherwise specified.

1 teaspoon (tsp) = 5ml

1 tablespoon (tbsp) = 15ml

1 Australian tablespoon = 20ml (cooks in Australia should measure 3 teaspoons where 1 tablespoon is specified in a recipe)

Great for kids and adults alike. Make a batch of these at the weekend and add them to your lunchbox for a tasty snack.

TAKES 50 mins SERVES 12

1 tbsp olive oil, plus extra for greasing

1 large butternut squash (about 1.4kg) peeled, ends trimmed, halved widthways and spiralized into thin noodles

1 red onion, ends trimmed, peeled and spiralized into flat noodles

1 red chilli, finely chopped and deseeded, if you like

6 large eggs

4 sprigs thyme, leaves picked

100g goats cheese, broken into pieces

Heat oven to 180C/160C fan/gas 4. Lightly oil 12 holes of a muffin tin.

Pull apart any squash spirals that are stuck together and cut any long spirals of squash in half. Heat the oil in a frying pan over a medium heat then add the spiralized squash and red onion. Cook, stirring occasionally for 3 mins until the vegetables have softened slightly. Stir in the red chilli, fry for a further min then remove from the heat and allow to cool slightly.

Beat the eggs in a large jug or bowl and season with salt and a generous grind of black pepper. Stir in the butternut squash mixture along with the thyme leaves and goats cheese.

Divide the mixture between each muffin tin, making sure each hole gets an equal amount of filling, then bake in the oven for 1518 mins or until just set. Gently lift the fritattas out of the tin with a palette or cutlery knife.

1 PER SERVING 96 kcals, fat 5g, sat fat 2g, carbs 6g, sugars 3g, fibre 1g, protein 6g, salt 0.2g

Mini butternut squash frittatas