Spiralized Zucchini with Raw Pasta Sauce (Vegan, Raw Option)
A few weeks ago, I had both the privilege and the honor to attend a raw culinary class hosted by Rawcology here in Toronto and to contribute a segment on spiralizing! As an advocate for clean eating, I have always been intrigued by raw cooking; the nutritional value of uncooked food, or food consumed in its most natural state, cannot be topped. Today I am featuring my favourite recipe from the class, a raw pasta sauce served over spiralized zucchini noodles. I was blooooown away when I tried this; it’s thick, robust, and flavorful, but completely raw!
When I heard first heard about Rawcology raw food classes, I immediately pounced on the opportunity to brush up on my raw food knowledge so I could bring raw recipes to Twirly Bites. There are so many parallels between eating raw and spiralizing. Did you know that of the twenty-four vegetables that can be spiralized, fourteen can be consumed raw? That’s more than half of all spiralizeable vegetables! FOURTEEN!!
I walked into Rawcology, and was completely consumed by the scent of basil and accents of purple everywhere. It was simply stunning. There was a table – already set up with morning superfood smoothies; beautiful “Rawcology” signage, and chairs tidily lined up with purple Rawcology binders laying on top each. Talk about amazing first impressions! Tara, the founder of Rawcology, immediately greeted me as I walked in with a warm smile and a friendly hello. I can only hope you experience half of what I did; such a wonderful way to start an educational morning! (And just saying… why wasn’t university more like this, haha.)
The class ran from 11am – 2pm and boy, did we eat. I conveniently forgot to eat breakfast that morning, but it was for the better. If nothing else, go to Rawcology just to sample the amazing raw food. Tara went beyond explaining the benefits of and how to eat raw; she cooked up a storm and showed us just how easy it is to transform live foods into living meals – and we sampled the equivalent of a seven course meal! Talk about generous.
The Rawcology mission statement:
Uniting foodies that believe real food is best in its natural state.
Something I’ve noticed is that raw food often has a stigma attached to it; questions arise such as do raw diets provide enough protein, are they satisfying, and are they sustainable. The answer is yes, and Tara has done it right; rather than advocating a fully raw diet and stuffing scare tactics down her students’ throats if they don’t drop everything tomorrow and go fully raw… she keeps it simple and promotes the benefits of eating raw, period.
Regardless of what portion of your diet is raw, there is no doubt that both in small or large portions raw food is eco-friendly, easy on the digestive tract, and often the most nutritional method of preparing food. I love to cook the occasional raw meal, just the same way many people have adapted meatless Monday into their diets.
I was relieved to learn how much protein really IS in raw food, which was conveniently laid out in a chart in our purple Rawcology binders. You better believe this was the first thing I showed Scott when I got home. “Look baby! Look how much protein is in just one cup of spinach!”
I’ve already dabbled a bit in raw cooking (my raw recipes can be found here) – but Tara took things to the next level and demonstrated the breadth of dishes that can be made raw, the ease of preparation, and of course just how delicious and satisfying raw meals are!
If you live in the Toronto area, the Rawcology Intro to Raw class is affordable and currently held on weekends, so your 9-5 won’t interfere with the class schedule. The next class is a Mother’s Day special on May 9, 2015. I highly recommend learning how to cook raw with Rawcology. Big ups to Tara at Rawcology for the menu she prepared for her students, because seriously – I can’t believe how satisfied and full I felt after every serving of food. Now, to re-create and bring you more raw spiralized meals on Twirly Bites!
Food is thy medicine,
What Hipocrates forgot to mention, is that food is your PREVENTATIVE medicine.
As mentioned above, today on Twirly Bites, I am cooking up one of my favourite recipes from Rawcology, a raw pasta sauce over spiralized zucchini noodles. The recipe is as Tara’s original, with the addition of dried oregano and nutritional yeast as seasoning. I just can’t part myself from the idea of pasta and cheese, that extra blast of flavor is top notch. And when you try this, you will see for yourself how this sauce is like the real deal.. nobody will believe you that it’s even raw!
The best part about this sauce? It is raw optional. Meaning, if you’re into the whole blender way of preparing sauces, you could easily make this sauce and then warm it up. Either way, you’re looking at an extremely nutritious way of eating pasta. If you’re wondering how to cook the zucchini noodles, check out my page on spiralized zucchini – and if you still have any questions, you just let me know.
I’m hoping to give this recipe a go with mini potatoes to give it some added starch, which is usually the first thing I crave or feel like I’m “missing” after a bowl of zoodles. I might even play around with adding other profiles in future, maybe eggplant?!
This raw pasta sauce is fresh, raw, spiralized, and I have to give it to Tara at Rawcology – it’s simply divine. Robust and flavorful, it really is a fresh breath of air from canned pasta sauces. Every cook gets busy and resorts to the canned goods from time to time, but this sauce is made in under 10 minutes, is free of preservatives, and in all likelihood you have most of the ingredients on hand already! Perspective, my friend. You won’t find me eating whole wheat noodles and anytime soon…. not when I zoodles!
I prefer this sauce over raw angel hair zoodles which I made with Paderno 4-Blade Spiralizer. You can pick one up on Amazon below.
- 3-4 medium zucchinis (4-6 cups spiralized zucchini, angel hair blade or on blade of choice, see notes)
- 2 1/2 cup tomatoes (or 2 large tomatoes)
- 12 sundried tomatoes, soaked (or 1/2 cup diced tomatoes)
- 4 cloves garlic
- 1/4 cup olive oil
- 3 dates, pitted and soaked
- 2 tablespoons parsley
- 1/8 teaspoon cayenne
- 1 teaspoon sea salt
- Nutritional yeast and dried oregano for seasoning
- Place all ingredients in a food processor or high speed blender. Blend until smooth.
- Toss zucchini noodles with marinara sauce and season with dried oregano and nutritional yeast to your liking.
- Your choice; you can either serve sauce over individual servings or mix noodles and sauce together and then dish up.
- Note: Water separates ever so slightly, be sure to give the sauce a good stir and to mix before serving. Is utterly delicious!
- I prefer this sauce over angel hair zucchini noodles, but really it can be served over noodles made with any of the blade sizes.
- Sauce yields approximately 2 cups of sauce. I prefer it served with 4-6 cups of spiralized zucchini noodles, depending on the ratio of noodle to sauce you prefer.