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Posts Tagged ‘iron’

Creamy Tahini Noodles

In Nutrition, Recipe on November 18, 2014 at 7:22 am

My BFF, Amy, is so cool.

She was eating kale in the late 90s way before it was en vogue.

creamy tahini noodles

Soba noodles, carrots, and cabbage in creamy tahini sauce.

Back then she gave me the recipe for this tahini-based sauce. It was a revelation to me at the time. These days using nuts and seeds in sauces is quite common; however, if you have yet to try a tahini sauce…well, you must! It’s simple and fast to make a creamy, savory dish with no food processor required.

This speedy meal combines gluten-free soba noodles and high-fiber, high-antioxidant veggies with a rich, creamy, HEALTHY sauce made from tahini (ground sesame seeds). Tahini is a powerhouse of minerals such as copper, calcium, and iron as well as the 2nd highest plant source of tryptophan, a pre-cursor for seratonin (the “feel good” hormone).

Soba noodles are made from buckwheat whose unique flavonoid compounds are critical for vascular health. Buckwheat is unrelated botanically to wheat (it’s a fruit seed) so it’s naturally gluten-free; however, read labels, some brands add wheat flour to their noodles. Of course, feel free to sub in zucchini noodles or kelp noodles (as in this kelp noodle recipe with a spicy, coconut, tahini sauce) or soba noodles, if you so desire.

Ingredients (serves 2):

1 cup carrots – sliced into rounds

1 cup red cabbage – shredded

Soba noodles or kelp noodles or zucchini noodles or whatever

Tahini sauce (makes a lot!):

1/2 cup tahini

1/2 cup hot water

1 lemon – juiced

2 TBSP tamari

3 tsp maple syrup

2 tsp rice vinegar

Nutrition Info (SAUCE ONLY): 1/2 cup (4oz) = 244 kcals + 16g fat + 8g protein + 4g fiber

Directions: Whisk sauce ingredients together and set aside. Toss carrots into boiling water. Bring water and carrots back to a boil and toss in 2 servings of soba noodles (whatever that looks like to you). Cook for 3 mins, then add cabbage. Boil for 1-2 mins more (test for done-ness) and drain. Toss 1 cup (more or less) of sauce with hot noodle mixture and top with green onions. Savory, creamy, delicious…

shiitake mushrooms

Shiitake mushrooms

Try this “meatier” comfort food variation: Sauté 2 cups sliced shiitake mushrooms, 1/2 cup diced red onion, and 2 TBSP fresh grated ginger in a splash of sesame oil and tamari. Toss with sauce and soba noodles and sprinkle with toasted sesame seeds. This version will be higher in fat and lower in fiber but ginger, onion, and shiitake increase the ‘healthy’ factor so dig in!

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Red Velvet Soup

In Nutrition, Recipe, Yoga on May 16, 2013 at 10:03 pm
IMG_3407

Beet root, red lentils, tri-color quinoa.

I honestly cannot find the original source for this recipe which is a shame because I did not modify it at all (except for the name!). It is simple and brilliant just as it is. I’ve made it for two SoupAsana groups and was met with rave reviews. Both times, during the prep and cook process, I was skeptical due to the color and consistency but once I started simmering the spices in coconut oil, I knew everything was going to turn out just fine 🙂 Beautifully-colored and deliciously-edible, this soup is high in fiber, antioxidants, folate, and iron. Even more delicious served with corn muffins.

Ingredients:

boiled-over pot

A watched pot never boils but an un-watched pot boils over!

1 cup dried red lentils
½ cup quinoa
1 medium beet root, grated
1 inch piece of ginger, peeled and chopped
¼ cup diced red onion
1 bay leaf
4 cups water
2 TBSP coconut oil
1 tsp cumin seeds
4 tsp ground coriander
2 tsp turmeric powder

Garnish w lime wedges, rock salt, honey Greek yogurt or feta

beet lentil stew

Stew topped with feta and lime

Place lentils, quinoa, grated beet, ginger, onion, bay leaf and water in a large soup pot. Bring to a boil, reduce heat, and simmer for 20-30 minutes.  Heat coconut oil in a small pan. Add cumin seeds, coriander, and turmeric and lightly saute for 1-3 minutes on medium heat (making sure they don’t burn). Add to stew…do a little taste taste…perhaps add fresh ground pepper and/or tamari.