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Posts Tagged ‘shiitake mushrooms’

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!

Cleansing Soup

In Nutrition, Recipe on April 24, 2013 at 7:26 pm
cleansing soup

Cleansing Soup – all day for three days.

This soup is perfect for cleansing your system after an over-indulgence or when you are feeling run-down and susceptible to illness. If you are feeling sluggish and foggy, take three days to eat nothing but this soup and you will come right back to life! For maximum benefit, it’s important to abstain from caffeine and alcohol. Instead treat yourself to fresh-pressed veggie & fruit juices. This soup is high in fiber, vitamins A, C & K, antioxidants, and antimicrobials and is wonderful for supporting your immune system and maintaing a healthy gut.

Ingredients:

cleansing soup ingredients

Carrots, celery, garlic, onion, kale, shiitake mushrooms.

1 bulb (yes, the WHOLE bulb) garlic

1 medium onion

fresh ginger – about the size of 2 thumbs, peeled

1 lb. shiitake mushrooms – thinly sliced (remove stems)

1 bunch red swiss chard, dinosaur kale, or fave greens – stemmed and chopped

1 bunch carrots – thinly sliced rounds

1 bunch celery – thinly sliced half-moons (use the leafy parts too!)

64oz low sodium vegetable broth

64oz water

1/4 to 1/2 a tub of miso paste

Sesame oil

Tamari or Bragg’s Liquid Aminos

Directions:

kale shiitake mushrooms

Kale and shiitake mushrooms sautéed in sesame oil.

Process garlic, ginger, and onions. It’s OK if the onions become mush. It’s adds a thicker texture to the broth. Heat sesame oil in caste iron pan. Add garlic, onions, and ginger. After a couple of minutes, add sliced shiitake mushrooms and splash of tamari and sauté until mushrooms are glassy.

In a stock pot, simmer carrots and celery in veggie broth and water. When carrots and celery are super soft, turn off heat and stir in enough miso paste for your liking (don’t bring back to a boil or you’ll kill off good bacteria in the miso). When you’ve adjusted the broth so it tastes right to you, add chopped greens and stir until wilted and bright green. Add contents of caste iron pan. Done!

Serve soup sprinkled with toasted sesame seeds and cayenne. Also delicious poured over short-grain brown rice or with tofu and soba noodles.