Looking for a fresh, vibrant dish that’s both dairy-free and bursting with flavor? This dairy-free pesto zucchini pasta recipe is not only delicious but also incredibly easy to whip up. Whether you prefer your “zoodles” pasta raw or cooked, this recipe promises a delightful culinary experience that’s perfect for any occasion. Plus, with the option to add your favorite protein, you can easily transform this dish into a satisfying meal.
Looking for a Low-Carb Alternative to Pasta?
Zucchini noodles, also known as zoodles, provide a low-carb alternative to traditional pasta, making this recipe suitable for various dietary preferences, including gluten-free and keto diets.
Why Choose Pesto Zucchini Pasta During Menopause?
As hormonal changes occur during menopause, many women experience weight gain, inflammation, and digestive issues. This recipe is light, low-carb, and nutrient-dense, making it an excellent choice for managing these challenges. It’s also dairy-free, accommodating those who may be experiencing increased sensitivity to lactose.
The Health Benefits of Our Creamy Dairy-Free Pesto
Indulge in our creamy pesto sauce crafted with extra virgin olive oil and sunflower seeds, offering a luscious richness without any dairy. Delight in every bite as you savor a host of health benefits
1. Zucchini: A Menopause Superfood
Zucchini is low in calories and rich in water, aiding hydration and promoting digestion. It’s also high in fiber, helping to combat bloating and regulate blood sugar levels—a key factor in managing menopausal weight gain and mood swings.
Source: Healthline
2. Sunflower Seeds: Nutrient-Packed Powerhouses
These seeds are a fantastic source of magnesium, which supports bone health, heart function, and stress management. They also provide healthy fats that assist in hormonal balance.
Source: Turnberry Ingredients
3. Olive Oil: Healthy Fats for Hormone Production
Extra virgin olive oil is a staple for reducing inflammation and supporting the production of hormones. Its monounsaturated fats are essential for brain health and skin elasticity, both of which can be impacted during menopause.
Source: Nutrition 4 Change
4. Basil: Hormonal Balance and Antioxidants
Basil is packed with antioxidants that help combat oxidative stress, which can increase during menopause. It also has anti-inflammatory properties that may ease joint pain and other discomforts.
Source: Dr. Jolene Brighten
- Versatile Plant-Based Protein: Sunflower seeds are not only rich in healthy fats but also contain protein. Including plant-based sources of protein like sunflower seeds in your pesto can be beneficial for vegetarians and vegans who may need alternative protein sources in their diet.
- Lower Sodium Content: Many store-bought pesto sauces can be high in sodium, which is not ideal for those watching their sodium intake. By making your own pesto at home, you have control over the amount of salt added, allowing you to reduce the sodium content compared to commercial varieties.
- Antioxidant-Rich Ingredients: Both extra virgin olive oil and sunflower seeds contain antioxidants that help combat inflammation and oxidative stress in the body. These antioxidants play a role in reducing the risk of chronic diseases such as heart disease, cancer, and diabetes.
Pesto Zucchini Pasta
- Prep Time: 20 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Plant Based
Description
Our dairy-free pesto zucchini pasta recipe offers a healthy twist on the classic Italian favorite. Packed with fresh ingredients like basil, garlic, and cherry tomatoes, this dish is not only flavorful but also nutrient-rich
Ingredients
4 medium Zucchini (Spiralized)
1 bunch of Basil, fresh (leaves pulled)
1 clove(s) Garlic
2 tbsp Extra virgin olive oil
1/4 cup hulled sunflower seeds
1 pinch Himalayan sea salt (or to taste)
1 fruit Lime (juiced)
1 cup Cherry Tomatoes (halved)
Instructions
- Prepare the Zucchini Noodles: Using a spiralizer, create zucchini noodles by trimming off the ends of the zucchini and securing it onto the spiralizer. Follow the instructions specific to your spiralizer model to spiralize the zucchini into noodles. If you don’t have a spiralizer, you can also use a julienne peeler or a mandoline slicer to create thin strips resembling noodles.
- Make the Pesto Sauce: In a blender, combine fresh basil leaves, garlic, extra virgin olive oil, sunflower seeds, Himalayan sea salt, and lime juice. Blend until you achieve a smooth, creamy pesto consistency.
- Combine Ingredients: Pour the prepared pesto over the spiralized zucchini noodles. Add the halved cherry tomatoes to the noodles.
- Toss Gently: Using tongs or a large spoon, gently toss everything together until the zucchini noodles and cherry tomatoes are evenly coated with the pesto sauce.
- Serve and Enjoy: Serve the dairy-free pesto zucchini noodles immediately, garnished with additional basil leaves or a sprinkle of sunflower seeds if desired. Enjoy the refreshing flavors of this light and nutritious dish!
Notes
*If you like some heat… try adding some chile to your pesto.
Customizations to Suit Your Needs
- Protein Boost: Add grilled chicken, shrimp, or chickpeas to increase protein, essential for maintaining muscle mass during menopause.
- Calcium-Rich Topping: Grate a touch of Parmesan or pair with a leafy green salad for an extra dose of calcium to support bone health.
- Spice It Up: Add a pinch of chili flakes or black pepper to enhance metabolism and add a kick to the dish.
Meal Prep Tips
- Storage: Store the pesto and zucchini noodles separately in airtight containers in the refrigerator for up to three days.
- Quick Reheat: If serving warm, lightly sauté the zucchini noodles for 1-2 minutes before tossing with pesto and tomatoes.
My Thoughts!
This Pesto Zucchini Pasta is more than a meal; it’s a step toward embracing a menopause-friendly lifestyle. Its nutrient-rich ingredients support hormonal balance, bone health, and overall vitality. Whether you’re looking for a light lunch, a vibrant side dish, or a quick weeknight meal, these dairy-free pesto zucchini noodles are sure to impress your taste buds.
P.S. Have a twist on this recipe? Share your version with me – I’d love to hear your creative ideas! Let me know how it turns out in the comments below!
Are You Battling Midnight Cravings That Won’t Quit?
It’s time to take control! Download my e-book Crush Your Cravings and learn how to conquer your cravings while still enjoying the foods you love. Don’t let cravings control you—take the first step toward feeling amazing today!
For only $14, you’ll have guides to:
– How to stop nighttime cravings
– Why you feel cravings when you’re stressed & what to do about it
– Which foods bring on cravings fast
– Be prepared for cravings before they strike!
– Which foods keep you feeling satisfied and full
FAQs about Pesto Zucchini Pasta
Traditional options like spaghetti or linguine pair well with pesto, but zucchini pasta is an excellent low-carb, nutrient-rich alternative.
Yes, zucchini pasta is lower in calories and carbs while being high in fiber, vitamins, and water content, making it a great choice for menopause-friendly meals.
Lightly salt the zucchini noodles and let them sit for 10-15 minutes, then pat them dry to remove excess moisture before tossing with pesto.
Pesto is healthy when made with wholesome ingredients like fresh basil, olive oil, and seeds or nuts. It provides healthy fats, antioxidants, and nutrients, making it beneficial when consumed in moderation.
+ show Comments
- Hide Comments
add a comment