Creamy Avocado Pesto Zoodles
Try This Recipe and Learn about a Case Series on a Predominantly Raw Plant-Based Diet for Autoimmune Diseases
This Avocado Pesto Zoodles recipe features a rich, creamy sauce made from whole, plant-based ingredients.
When I first started learning about raw vegan cuisine, I was surprised to find that it wasn’t just a sad parade of carrot sticks and celery. Who knew that uncooked vegetables could be so delicious? This Avocado Pesto Zoodles recipe, for instance, has all the charm of a pasta dish without the pasta, making it easy to forget you’re eating raw vegetables. When I was following Dr. Brooke Goldner's Hyper-Nourishment Protocol, this dish became a staple in my kitchen. It aligned with the guidelines and was incredibly satisfying—a go-to meal that I could enjoy with confidence, knowing it was both delicious and nourishing.
Recipe Overview
Prep Time: 10-15 minutes
Cooking Time: 5 minutes
Yields: 2 servings
Ingredients
1 or 2 medium zucchinis (depending on size and serving preference)
1 ripe avocado, pitted and scooped
1 cup fresh basil leaves, packed (handful of basil)
2 tablespoons nutritional yeast
1 to 2 cloves garlic, according to taste
2 tablespoons pine nuts or walnuts (optional, for added texture and nuttiness)
2 tablespoons lemon juice
½ cup of water
Salt and pepper (to taste)
Optional Garnishes:
Cherry tomatoes, halved
Additional fresh basil leaves
Red pepper flakes
Sun-dried tomatoes
Instructions:
Spiralize: Spiralize zucchini into noodles.
Optional: Sprinkle zoodles with salt and let them sit for 10 minutes. Then, gently squeeze out any excess water using a clean kitchen towel or paper towel to prevent the dish from becoming too watery.
Blend Sauce: In a blender, combine ripe avocado, basil leaves, nutritional yeast, garlic, pine nuts or walnuts (optional), water, salt, and pepper. Blend until smooth.
Toss: Mix zoodles with creamy sauce. Adjust seasoning as needed. Add any garnishes.
Science Corner
In a case series published in Frontiers in Nutrition in February 2024, Dr. Brooke Goldner and Kara Livingston Staffier present evidence on the effectiveness of a predominately raw, whole, plant-based nutrition protocol in reversing symptoms in women with the autoimmune diseases systemic lupus erythematosus (SLE) and Sjögren’s syndrome (SS).
This study is particularly significant because it highlights a non-pharmacological approach to managing and potentially reversing symptoms of these conditions. The three women in the case series adopted a predominantly raw, plant-based diet focused on leafy greens, cruciferous vegetables, omega-3 fatty acids, and water, while eliminating all processed foods. Within four weeks, all three women reported dramatic improvements, with most symptoms resolving entirely. All three patients have remained symptom-free, with two of them having maintained this state for over six years without the need for medication.
The study sheds light on the promising role of diet in managing autoimmune diseases, offering a potential pathway for patients seeking alternatives or supplements to conventional treatments. While further research is needed to establish causality and broader applicability, the outcomes reported in this case series are both encouraging and significant.
The raw, plant-based diet emphasized in this protocol is nutrient-dense, anti-inflammatory, and rich in antioxidants, which can play a role in reducing the oxidative stress and inflammation that are often at the heart of autoimmune flare-ups.
As someone who followed Dr. Goldner’s Protocol, I can attest to the impact that such dietary changes had on my own health. This study not only reinforces the importance of nutrition in managing chronic illness but also provides hope for those seeking alternative or complementary approaches to traditional medical treatments.
Anti-Inflammatory Benefits
The recipe emphasizes the use of whole, unprocessed foods, which are beneficial for reducing inflammation in the body. Whole foods like zucchini, avocado, and basil are rich in essential nutrients, fiber, and phytonutrients that support overall health. Unlike processed foods, which can trigger inflammation due to added sugars, unhealthy fats, and preservatives, whole foods provide the body with nourishing energy. The absence of inflammatory ingredients, combined with the high nutrient density of the raw, plant-based components, makes this dish a tool for supporting an anti-inflammatory diet.
Food for Thought
Having followed Dr. Goldner’s Protocol during my journey of reversing my rheumatoid arthritis, I’ve experienced firsthand the benefits of a high raw, plant-based diet. It wasn’t just about managing symptoms but reclaiming my health through thoughtful dietary choices.
The journey had its challenges—adjusting to a new way of eating, like consuming over a pound of raw vegetables each day, and navigating social situations wasn’t always easy. Yet, the improvements in my well-being and the connection between my diet and health made it all worthwhile.
If you’re considering this path, be prepared for a demanding but rewarding journey. With commitment and an open heart, you may find that this approach offers not just symptom relief but a renewed perspective on health.
Take care,
Rebecca
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any dietary changes, especially if you have underlying health conditions.
You had me at avocado. Looking forward to trying this one!