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Spiralized Zucchini Noodles with Spinach-Walnut Pesto

Zucchini noodles with walnut pesto. Makes 4-6 servings.

From The How Not to Age Cookbook

Ingredients

  • walnuts
  • garlic
  • spinach
  • fresh basil
  • nutritional yeast
  • white miso paste
  • zucchini
  • cherry tomatoes
  • cannellini beans
  • red pepper flakes

Instructions

  1. In a food processor, combine the walnuts and garlic, then pulse until finely ground.
  2. Add the spinach, basil, nutritional yeast, and miso paste.
  3. Pulse until finely chopped and well combined.
  4. Pour in ⅓ cup (80ml) of hot water and blend well.
  5. Set aside.
  6. Use a vegetable spiralizer or a julienne vegetable peeler to cut the zucchini into spirals or strands, respectively.
  7. In a large skillet, heat ½ cup (120ml) of water over medium-high heat.
  8. Working in batches if needed, add the zucchini noodles and cook until tender, about 3 minutes.
  9. Don’t overcook, or they will become too soft.
  10. Immediately transfer the cooked zucchini to a large serving bowl.
  11. Add the tomatoes, beans, and pesto to the zucchini noodles and toss gently to combine.
  12. Serve warm, sprinkled with red pepper flakes (if using).

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Omega-3 fatty acids
    From: Walnuts
  • Ellagitannins
    From: Walnuts
  • Polyunsaturated fats
    From: Walnuts
  • Lutein
    From: Spinach
  • Zeaxanthin
    From: Spinach
  • Vitamin K1
    From: Spinach
  • Beta-carotene
    From: Spinach

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Age-Related Artery Stiffness
    Improves · via Walnuts
  • Cancer
    Reduces risk of · via Walnuts
  • Cognitive decline
    Improves · via Walnuts
  • Cardiovascular Disease
    Protects against · via Walnuts
  • Stroke
    Reduces risk of · via Walnuts
  • Heart disease
    Improves · via Walnuts
  • All-Cause Mortality
    Reduces risk of · via Walnuts
  • Aging
    Reduces risk of · via Walnuts
  • Telomere Shortening
    Protects against · via Omega-3 fatty acids
  • Bone mineral density loss
    Protects against · via Omega-3 fatty acids
  • Sarcopenia
    Protects against · via Omega-3 fatty acids
  • Osteoarthritis
    Protects against · via Omega-3 fatty acids
  • Age-Related Macular Degeneration
    Protects against · via Omega-3 fatty acids
  • Parkinson's disease
    Protects against · via Omega-3 fatty acids
  • Alzheimer's disease
    Protects against · via Omega-3 fatty acids
  • Dementia
    Protects against · via Omega-3 fatty acids
  • DNA Damage
    Protects against · via Spinach
  • Skin Aging
    Protects against · via Spinach
  • Cataracts
    Reduces risk of · via Lutein
  • Premature Death
    Reduces risk of · via Vitamin K1

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