College of Ayurvedic Diet & Digestion

College of Ayurvedic Diet & Digestion

 

AYURVEDIC RECIPES

Raw Zucchini Noodles & Mint Walnut Pesto


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How to Make Raw Zucchini Noodles & Mint Walnut Pesto

  • SERVINGS: 4
  • PREP TIME: 15 MINUTES
  • COOK TIME: 15 MINUTES
  • SKILL LEVEL:
    EASY
  • MEAL: LUNCH-DINNER
  • PREPARATION: PUREE, RAW
  • EAT IN: SUMMER

INGREDIENTS


SKILL LEVEL: EASY
1/2 c
1 c
1/4 c
1/2 c
1/4 c
4 clove
2 clove
3/4 c
1/2 tsp
1/4 tsp

PREPARATION OF THIS HEALTHY RECIPE

1. In a medium frying pan, heat one tablespoon of olive oil. Toss in chopped onion and garlic and saute until they are soft and transluscent. For added richness in this sauce, allow onions to fully caramelize. Puree mint, parsley, lemon, salt, water and remaining olive oil with the onion & garlic. Finely chop walnuts and add. Simmer your sauce over medium heat for ten minutes.

2. While your sauce cooks, skin and seed the zucchini. Slice zucchini lengthwise into long, paper thin strips. Cut into noodle-width strips or use a potato peeler or julienne cutter. Toss with warm pesto sauce, garnish with chopped walnuts and a sprig of parsley and serve.

How Does This Ayurvedic Recipe Improve Wellness?

CLINICAL AYURVEDIC REVIEW

Celebrate summer! Raw Zucchini Noodles with Mint Walnut Pesto is a light and fresh way to add excitement to your life. This springtime and summer dish is perfect when your body craves lightness, vitality, and flavor. Pungent garlic and onions combine with aromatic parsley and mint for added depth of flavor that calls the Mediterranean Sea to mind.

Digestion and Raw Food

Raw food offers nutritional benefits but is more difficult to digest, often causing gas and bloating. If raw food gives you gas, the burden of toxicity caused by flatulence outweighs the nutritional benefits. Indigestible food is considered poison in Ayurveda, no matter how many vitamins and nutrients it contains. Many undercooked foods are hard and chewy, and hard to chew usually means hard to digest. The measure of good food is not just its contents, but its interaction with our body. The real answer to the cooked vs raw debate depends on the digestive strength of the individual. Pitta people have the strongest digestive strength and can tolerate more raw foods than other doshas. Raw food is also relatively cooling, which makes it a good choice to pitta.

Zucchini is among the foods that are not terribly hard to digest when raw. It is easy to chew, light and slightly sweet. Thinly sliced raw zucchini feel like noodles if cut lengthwise. Make sure to skin and seed your zucchini for this recipe and any time you plan on eating it raw. You can use a julienne cutter or a spiralizer if you have one.

Mint and parsley stimulate digestion, aiding your body in its digestion of raw zucchini, as do sauteed garlic and onions. Walnuts offer satisfying oils and weight to this light dish.

AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT

Your Ayurvedic diet is tailored to your individual body and your specific imbalances. With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you. Disease results from diets and lifestyles that are incompatible with your nature. By eating a personalized diet matched to your body, you experience optimal health. See How it Works.

Is Raw Zucchini Noodles & Mint Walnut Pesto Good for My Ayurvedic Diet?

Find out by taking this free, easy quiz. You'll learn your body type, and whether 'Raw Zucchini Noodles & Mint Walnut Pesto' is a good fit. Complete the basic quiz in 1 minute, or go deeper with additional quizzes at your own leisure to learn more about your body.

Metabolic Nature of Raw Zucchini Noodles & Mint Walnut Pesto

See a complete list of all biocharacteristics.

METABOLIC NATURE

Metabolic Nature

Ayurveda assesses metabolic imbalances through 20 main biocharacteristics (gunas). Aggravating them weakens your body and causes imbalance. By knowing which biocharacteristics are habitually imbalanced in your body, you will be able to identify and correct metabolic imbalances before you get sick. Every biocharacteristic has an opposite which balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle choices that increase the opposite biocharacteristic.

Find Out More

LIQUEFIED

ABOUT LIQUEFIED BIOCHARACTERISTIC

Substances that thin fluids (lower viscosity of blood plasma). These may include blood thinners or mucolytic herbs.

LEARN MORE ABOUT LIQUEFIED

MOBILE

ABOUT MOBILE BIOCHARACTERISTIC

Mobile refers to anything that stimulates the nervous system, muscles, or activity.

LEARN MORE ABOUT MOBILE

CLEAR

ABOUT CLEAR BIOCHARACTERISTIC

Clear refers to anything that cleanses or flushes out wastes, or that digests ama.

LEARN MORE ABOUT CLEAR

EASY

ABOUT EASY BIOCHARACTERISTIC

Easy refers to anything easy to digest, or digests quickly.

LEARN MORE ABOUT EASY

TASTES

The 6 Tastes

Taste is used to sense the most basic properties and effects of food. Each taste has a specific medicinal effect on your body. Cravings for food with certain tastes indicate your body is craving specific medicinal results from food. Taste is experienced on the tongue and represents your body's reaction to foods. Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion. Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste. One of the first signs of illness is that your taste and appetite for food changes. The six tastes are sweet, sour, salty, pungent, bitter, and astringent. Do you crave foods with any of the tastes below?

Find Out More

PUNGENT

ABOUT PUNGENT BIOCHARACTERISTIC

Pungency is characterized by irritation, or sharp, spicy foods that irritate the mouth such as black pepper.

LEARN MORE ABOUT PUNGENT

ASTRINGENT

ABOUT ASTRINGENT BIOCHARACTERISTIC

Astringency is characterized by constriction, drawing together, or drying.

LEARN MORE ABOUT ASTRINGENT

BITTER

ABOUT BITTER BIOCHARACTERISTIC

Bitter taste has cholagogue action - it is cold, clear, light, and stimulating. It increases digestive enzymes and is laxative, and drying.

LEARN MORE ABOUT BITTER

DOSHAS

The Three Doshas / Body Types

Ayurveda is a metabolic theory of medicine that explains individual health, tendencies, and disease patterns through the concept of doshas, which can be understood as your metabolic patterns and tendencies.

Each dosha reflects a distinct metabolic nature and describes strengths & weaknesses in bodily function, and how these affect energy levels, digestion, susceptibility to disease, and many other tendencies.

Your metabolic nature not only affects your physical characteristics, but also influences your mental thought patterns, confidence, and enthusiasm.

Ayurveda balances these metabolic strengths & weaknesses to support your body's vitality and prevent recurrent disease cycles. This support is a critical aid, especially in chronic or incurable disease conditions.

The 3 metabolic body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).

Through dosha, Ayurveda empowers people to identify metabolic imbalances early, break repetitive patterns of disease, and cultivate habits that support long-term vitality and well-being.

Ultimately, these metabolic patterns also provide a framework for understanding yourself, including body, mind, and spiritual tendencies.

Find Out More

PACIFIES
Kapha pacifying Pitta pacifying
AGGRAVATES
Vata aggravating

GREEK MEDICINE / TEMPERAMENTS

The Four Temperaments / Humors

Ayurveda & Greek Medicine were the dominant form of medicine along the Silk Road from England to China and South Asia. They work by assessing your metabolic type, patterns, and nature. Greek medicine recognizes 4 metabolic temperaments, Melancholic, Choleric, Sanguine, and Phlegmatic.

Find Out More

PACIFIES
PHLEGMATIC

ABOUT PHLEGMATIC BIOCHARACTERISTIC

Wet & cold. When out of balance becomes congested, stagnant, and overweight. Loving, trusting, and patient.

LEARN MORE ABOUT PHLEGMATIC

SANGUINE

ABOUT SANGUINE BIOCHARACTERISTIC

Hot and oily with a moderate metabolism and a well nourished body. Vigorous, vivacious, outgoing and generous, and prone to impulsivity and self indulgence. Bullish and intense when out of balance.

LEARN MORE ABOUT SANGUINE

AGGRAVATES
CHOLERIC

ABOUT CHOLERIC BIOCHARACTERISTIC

Has a hot and dry metabolic nature. Enthusiastic, vibrant and bright. In excess burns up fluids and ojas, irritable. Corresponds to high bilirubin in the blood that irritates and heats up the body and liver.

LEARN MORE ABOUT CHOLERIC

MELANCHOLIC

ABOUT MELANCHOLIC BIOCHARACTERISTIC

Cold and dry with a slow, variable or erratic metabolism. Colicky, tense. Withdrawn, pensive, anxious, and hesitant. Analytical, intelligent, detail oriented and creative. Prone to ojas depletion, dehydration, an overactive nervous system, and depression.

LEARN MORE ABOUT MELANCHOLIC

Other

Aromatic

AROMATIC

Herbs or spices with volatile essential oils that present strong aromas. Aromatic oils shock, refresh and numb tissue, with the end result of relaxing, opening and clearing stagnant fluids in tissues.

SEE ALL 'AROMATIC' FOODS / HERBS

,
Crunchy

CRUNCHY

Makes an audible noise when you eat them. Can provide fun texture variation.

SEE ALL 'CRUNCHY' FOODS / HERBS

, Bland Negative Calorie

Medicinal Benefits, Uses & Herbal Actions of Raw Zucchini Noodles & Mint Walnut Pesto
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary. The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.

(see all)
Carminative

CARMINATIVE

Stimulates the release of gas. Helpful for bloating or cramping abdominal pain. Propels food downward. Carminatives typically expel gas by relaxing the muscles of the intestines.

SEE ALL 'CARMINATIVE' FOODS / HERBS

,
Stomachic

STOMACHIC

An herb that increases appetite or settles a nauseas or nervous stomach. These generally increase the digestive fire, therefore relieving symptoms of sluggish or difficult digestion.

SEE ALL 'STOMACHIC' FOODS / HERBS

Wakes You Up

WAKES-YOU-UP

Invigorates the body and nervous system, increases energy.

SEE ALL 'WAKES-YOU-UP' FOODS / HERBS

,
Stimulates Crown

STIMULATES-CROWN

Creates a feeling of awareness or tension in the area at the top of the head.

SEE ALL 'STIMULATES-CROWN' FOODS / HERBS

,
Stimulates Front Of Brain

STIMULATES-FRONT-OF-BRAIN

Creates a feeling of awareness or tension in the area in the forehead. Activates the frontal lobe - the area responsible for motor function, emotional expression, thinking, and decision making.

SEE ALL 'STIMULATES-FRONT-OF-BRAIN' FOODS / HERBS

,
Makes You Tired

MAKES-YOU-TIRED

Induces drowsiness and promotes sound sleep.

SEE ALL 'MAKES-YOU-TIRED' FOODS / HERBS

,
Nervine

NERVINE

Balances the nervous system. They can help with stress, memory, early alzheimer's, and even chronic pain. Often they are aromatic in nature.

SEE ALL 'NERVINE' FOODS / HERBS

,
Dopaminergic

DOPAMINERGIC

Dopamine lifts mood, but also reduces prolactin, follicle stimulating hormone (FSH), and lutenizing hormone (LH).

SEE ALL 'DOPAMINERGIC' FOODS / HERBS

Refreshing

REFRESHING

Stimulates and wakes up the body, leaving it feeling cool, fresh, and energized.

SEE ALL 'REFRESHING' FOODS / HERBS

,
Stimulates Energy

STIMULATES-ENERGY

This category groups thyroid and adrenal stimulating herbs.

SEE ALL 'STIMULATES-ENERGY' FOODS / HERBS

,
Satisfies Stomach

SATISFIES-STOMACH

Provides a sense of gratification and fullness in the stomach.

SEE ALL 'SATISFIES-STOMACH' FOODS / HERBS

,
Builds Stamina

BUILDS-STAMINA

Promotes strength, endurance and resistance in the body. Rebuilds weak tissues after a time of depletion.

SEE ALL 'BUILDS-STAMINA' FOODS / HERBS

Diaphoretic

DIAPHORETIC

An herb that induces sweating, often by dilating blood vessels close to the skin.

SEE ALL 'DIAPHORETIC' FOODS / HERBS

,
Refreshes Skin

REFRESHES-SKIN

Flushes the lymphatic system to cool, awaken, and revive the skin.

SEE ALL 'REFRESHES-SKIN' FOODS / HERBS

,
Antipruritic

ANTIPRURITIC

Antipruritics are herbs that inhibit itching, often associated with skin conditions such as sunburns, allergic reactions, eczema, psoriasis, chickenpox, fungal infections, insect bites, or contact dermatitis (as in poison ivy rashes).

SEE ALL 'ANTIPRURITIC' FOODS / HERBS

Irritates Throat

IRRITATES-THROAT

Creates abrasive feeling in the back of the mouth. May stimulate coughing.

SEE ALL 'IRRITATES-THROAT' FOODS / HERBS

Vasodilator

VASODILATOR

A vasodilator is an herb that widens the blood vessels by the relaxation of smooth muscle cells within the vessel walls, thereby increasing circulation systemically or to a local area.

SEE ALL 'VASODILATOR' FOODS / HERBS

Diuretic

DIURETIC

Herbs that promote urine formation, thereby flushing the kidneys and urinary tract while eliminating any excess water retention. As diuretics reduce water retention, they are often used to reduce blood pressure.

SEE ALL 'DIURETIC' FOODS / HERBS

Cholagogue

CHOLAGOGUE

Cholagogues stimulate the production & release of bile from the liver & gallbladder. This refreshes and cleanses these organs, as well as increases bile in the small intestines.

SEE ALL 'CHOLAGOGUE' FOODS / HERBS

Constituents:
Coumarin

COUMARIN

Moderately toxic, vascular tonic, hypotensive, and anti-inflammatory.

SEE ALL 'COUMARIN' FOODS / HERBS

,
Iron

IRON

Iron is necessary for the transport of oxygen in red blood cells.

SEE ALL 'IRON' FOODS / HERBS

,
Rosmarinic Acid

ROSMARINIC-ACID

Inhibits autoantibodies from binding to TSH receptors in the thyroid.

SEE ALL 'ROSMARINIC-ACID' FOODS / HERBS

, Alpha Linolenic Acid, Tannins, Fats,
Aromatase Inhibitor

AROMATASE-INHIBITOR

Blocks estrogen synthesis by inhibiting conversion of progesterone and testosterone into estrogen.

SEE ALL 'AROMATASE-INHIBITOR' FOODS / HERBS

,
Phytates

PHYTATES

Phytates prevent absorption of nutrients. They are commonly found in all seeds, including nuts, grains, and beans. Sprouting greatly reduces phytate content, as well as long, slow cooking with vinegar.

SEE ALL 'PHYTATES' FOODS / HERBS

, Omega 3 Fatty Acids, Protein, Melatonin, Essential Fatty Acids,
Nitric Oxide

NITRIC-OXIDE

Improves circulation by dilating blood vessels. Protects blood vessels from damage. Improves athletic performance, libido, immunity, and brain health.

SEE ALL 'NITRIC-OXIDE' FOODS / HERBS

, Vitamin C,
Salicylates

SALICYLATES

Salicylates relieve inflammation, are anti-cancer, and antidiabetic, but some are allergic to it.

SEE ALL 'SALICYLATES' FOODS / HERBS

,
Magnesium

MAGNESIUM

Helps muscles relax. Laxative.

SEE ALL 'MAGNESIUM' FOODS / HERBS

, Insoluble Fiber, Sulphur, Sulfated Polysaccharides,
Saponins

SAPONINS

Can be used to make soap. Saponins stimulate mucus membrane secretion, liquefying mucus for easy removal (expectorant).

SEE ALL 'SAPONINS' FOODS / HERBS

, Polysaccharides, Vitamin A,
Polyphenols

POLYPHENOLS

Polyphenols are powerful antioxidants seen in many fruits and vegetables. There are more than 8,000 types.

SEE ALL 'POLYPHENOLS' FOODS / HERBS

, Vitamin K, Phosphorous,
Flavonoids

FLAVONOIDS

Flavonoids are a colorful type of polyphenol. As all polyphenols, they have a strong antioxidant effect. Many flavonoids have an anti-inflammatory, and/or antiallergen effect.

SEE ALL 'FLAVONOIDS' FOODS / HERBS

, Folate

Foods with a Similar Nature to Raw Zucchini Noodles & Mint Walnut Pesto

  • Mint

    Mint has these Actions in Common

    Nervine, Stimulates-crown, Stomachic, Diaphoretic, Refreshes-skin, Stimulates-energy, Vasodilator, Antipruritic, Dopaminergic, Refreshing, Stimulates-front-of-brain, Wakes-you-up, Carminative

    LEARN MORE

  • Mustard

    Mustard has these Actions in Common

    Antipruritic, Diuretic, Stimulates-front-of-brain, Carminative, Irritates-throat, Vasodilator, Diaphoretic, Stimulates-energy, Wakes-you-up

    LEARN MORE

  • Mustard Powder

    Mustard Powder has these Actions in Common

    Vasodilator, Diaphoretic, Stimulates-energy, Wakes-you-up, Antipruritic, Diuretic, Stimulates-front-of-brain, Carminative, Irritates-throat

    LEARN MORE

  • Mustard Seed

    Mustard Seed has these Actions in Common

    Wakes-you-up, Antipruritic, Diuretic, Stimulates-front-of-brain, Carminative, Irritates-throat, Vasodilator, Diaphoretic, Stimulates-energy

    LEARN MORE

  • Ajwain

    Ajwain has these Actions in Common

    Nervine, Vasodilator, Carminative, Refreshing, Wakes-you-up, Diuretic, Stimulates-energy

    LEARN MORE

  • Dill

    Dill has these Actions in Common

    Carminative, Nervine, Vasodilator, Diaphoretic, Stimulates-energy, Diuretic, Stomachic

    LEARN MORE

  • Horseradish

    Horseradish has these Actions in Common

    Wakes-you-up, Diaphoretic, Refreshing, Diuretic, Vasodilator, Cholagogue, Irritates-throat

    LEARN MORE

  • Wasabi

    Wasabi has these Actions in Common

    Diaphoretic, Refreshing, Diuretic, Vasodilator, Cholagogue, Irritates-throat, Wakes-you-up

    LEARN MORE

  • Fenugreek

    Fenugreek has these Actions in Common

    Stomachic, Cholagogue, Nervine, Diaphoretic, Stimulates-energy, Carminative, Diuretic

    LEARN MORE

  • Garlic

    Garlic has these Actions in Common

    Cholagogue, Irritates-throat, Vasodilator, Diaphoretic, Makes-you-tired, Diuretic, Stomachic

    LEARN MORE

  • Allspice

    Allspice has these Actions in Common

    Stimulates-front-of-brain, Nervine, Stomachic, Carminative, Stimulates-energy, Vasodilator, Irritates-throat

    LEARN MORE

Herbs & Supplements with a Similar Nature to Raw Zucchini Noodles & Mint Walnut Pesto

  • Holy Basil Leaf (Tulsi)

    Holy Basil Leaf (Tulsi) has these Actions in Common

    Stomachic, Diaphoretic, Vasodilator, Diuretic, Nervine, Refreshing, Stimulates-crown, Stimulates-energy, Stimulates-front-of-brain

    LEARN MORE

  • External Breath (Bahya Pranayama)

    External Breath (Bahya Pranayama) has these Actions in Common

    Nervine, Refreshing, Stimulates-crown, Stimulates-energy, Stimulates-front-of-brain, Wakes-you-up, Builds-stamina

    LEARN MORE

  • Bitter Orange Peel

    Bitter Orange Peel has these Actions in Common

    Stomachic, Wakes-you-up, Carminative, Irritates-throat, Nervine, Refreshing, Stimulates-energy

    LEARN MORE

  • Hyssop Powder

    Hyssop Powder has these Actions in Common

    Vasodilator, Carminative, Diaphoretic, Diuretic, Nervine, Refreshing, Stimulates-energy

    LEARN MORE

  • Pennyroyal

    Pennyroyal has these Actions in Common

    Stimulates-crown, Vasodilator, Carminative, Cholagogue, Diaphoretic, Diuretic, Nervine

    LEARN MORE

  • Deodar (Himalayan Cedar, Devadaru)

    Deodar (Himalayan Cedar, Devadaru) has these Actions in Common

    Nervine, Refreshing, Stimulates-energy, Vasodilator, Wakes-you-up, Carminative, Diuretic

    LEARN MORE

  • Bellows Breath (Bhastrika Pranayama)

    Bellows Breath (Bhastrika Pranayama) has these Actions in Common

    Refreshing, Stimulates-crown, Stimulates-energy, Builds-stamina, Stimulates-front-of-brain, Nervine, Wakes-you-up

    LEARN MORE

  • Breath of Fire / Shining Skull (Kapalbhati Pranayama)

    Breath of Fire / Shining Skull (Kapalbhati Pranayama) has these Actions in Common

    Stimulates-energy, Stimulates-front-of-brain, Wakes-you-up, Builds-stamina, Nervine, Refreshing, Stimulates-crown

    LEARN MORE

  • Regular exercise

    Regular exercise has these Actions in Common

    Builds-stamina, Diaphoretic, Refreshes-skin, Refreshing, Stimulates-energy, Wakes-you-up

    LEARN MORE

  • Lemon Balm

    Lemon Balm has these Actions in Common

    Carminative, Diaphoretic, Dopaminergic, Nervine, Stimulates-energy, Vasodilator

    LEARN MORE

  • Mugwort

    Mugwort has these Actions in Common

    Diuretic, Nervine, Stomachic, Carminative, Cholagogue, Diaphoretic

    LEARN MORE


Joyful Belly is a recognized college of biocharacteristics medicine.

View Other Healthy Recipes for Summer

This recipe is recommended for Summer. Check out these other Summer recipes here.
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About the Author

John Immel, the founder of Joyful Belly, teaches people how to have a healthy diet and lifestyle with Ayurveda. His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful. John also directs the Joyful Belly College of Ayurveda, offering professional clinical training in Ayurveda for over 15 years.

John's hobbies & specialties include advanced digestive disorders, medieval Catholic philosophy, & botany. He holds a bachelor's degree in mathematics from Harvard University. His wife and family of 7 kids live in Asheville, NC.

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(5.00 out of 5 stars) 1 rating, 467 likes
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Kimberly Kubicke Asbury park, NJ
2019-05-02
“You could substitute basil or cilantro for the parsley."
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