Zucchini Noodles with Avocado Pesto: A Classic Raw Meal

Why Raw and Why This Dish

Raw diets focus on uncooked, unprocessed foods to preserve nutrients, enzymes, and natural flavours. Research suggests that diets rich in raw vegetables can improve nutrient intake and support digestive health (Pérez-Gregorio et al., 2020).

This Zucchini Noodles with Avocado Pesto is a raw classic. Spiralised zucchini provides a low-calorie, high-fibre base. Avocado offers heart-healthy fats and creaminess, while basil, lemon, and olive oil enrich the dish with flavour and antioxidants. This meal exemplifies raw cuisine: fresh, vibrant, and nutrient-dense.

Recipe: Zucchini Noodles with Avocado Pesto

Ingredients

(Serves 2)

• 2 medium zucchinis (400 g / 14 oz)

• 1 ripe avocado (150 g / 5 oz)

• 30 g / 1 oz fresh basil leaves

• 2 tbsp olive oil (30 ml / 1 fl oz)

• 1 tbsp lemon juice (15 ml / 0.5 fl oz)

• 1 garlic clove, minced (5 g / 0.2 oz)

• Salt and black pepper to taste

• Optional: 10 g / 0.35 oz pine nuts for garnish

Method

1. Spiralise zucchinis into noodles using a spiraliser or julienne peeler.

2. In a blender, combine avocado, basil, olive oil, lemon juice, and garlic. Blend until smooth and creamy. Season with salt and pepper.

3. Toss zucchini noodles with avocado pesto until evenly coated.

4. Garnish with pine nuts if desired. Serve immediately.

Nutritional Information

(per serving, approximate)

• Calories: 320 kcal

• Protein: 6 g

• Fat: 28 g

• Saturated Fat: 4 g

• Carbohydrates: 14 g

• Fibre: 8 g

• Sodium: 220 mg

How This Dish Fits Raw Diet Principles

All ingredients are used uncooked, preserving enzymes, vitamins, and minerals. Zucchini provides hydration and fibre. Avocado supplies healthy fats and creamy texture without heat. This dish demonstrates how raw meals can be both indulgent and nutrient-dense while remaining fresh and vibrant.

Artistic interpretation - details may differ from the actual.