Put a fun, new spin on vegetables

Vegetables are so important because they are packed with nutrients that help keep our bodies healthy and strong.

But let’s face it. Raw vegetables don’t look particularly appetizing. Kids in particular might be more inclined to eat vegetables with better plate appeal.

One way you can get that is by turning vegetables into spirals. Some of the most popular spiralized vegetables are zucchini, carrots, beets, sweet potatoes, squash and cabbage.

What tools do I need?

A spiralizer is one of the easiest kitchen tools to use.

You simply put your vegetables in, crank a handle and create your spirals. These spiralizers can be found at many kitchen specialty shops and big-box department stores. You can also find them online. They range in price from $10 to $30.

If you don’t have a spiralizer, you can use tools that you may already have in your kitchen, such as a vegetable peeler or even a knife.

Preparation tips

Vegetables are made up of mostly water, so it can be helpful to blot vegetables with a paper towel after they are cooked or add a dash of salt to prevent them from getting soggy.

You can prepare your spirals in many different ways:

    • No cooking: Eat them cold and crispy like a pasta salad.
    • Microwave: Put your spirals in a microwave-safe bowl, and then cook them in the microwave oven for 1-2 minutes.
    • Saute: Put spirals in a pan with a small amount of olive oil and cook on the stovetop for 1-2 minutes, and they’ll start to crisp.
    • Boil: Boil 2 cups of water in a pot on the stovetop and toss spirals in for about 1 minute. Drain and enjoy.

Try your spirals with one of our recipes

Recipe Library | OSF HealthCare.

What are the benefits?

Spiralized vegetables give our bodies the same nutrients as ordinary vegetables, such as fiber, potassium, vitamin A and vitamin C. These nutrients help keep our bodies healthy.

Vegetables are also low in calories, so they can be a great way to help you maintain or lose some extra weight.

Last Updated: April 20, 2022

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