Get Nutty

Who doesn’t love those peanutty, spicy cold noodles from Chinese take-out? Well, more often than not you're not just getting a quick meal, you're getting tons of calories, fat, and additives that come with processed peanut butter and excessive amounts of peanut oil which are likely added to those "to go" noodles. Don’t let that get you down. I whipped up a delicious and nutritious version that is bolstered with nutrients and protein and will take you less time to make and eat than it would for your local MSG haunt to ring your bell.

One again, I utilized the inspiring 101cookbooks as my foundation for this recipe and, as usual it did not fail me.  

Take-Out Style Cold Noodles

Serves 3-4

4 oz of buckwheat soba (1/2 package)

1 bunch of asparagus, ends trimmed, cut into 1/2- inch pieces

Sauce:

¼ cup freshly ground peanut butter

2 tbsp brown rice vinegar

1 garlic clove, minced

1 tbsp sesame oil

Crushed red pepper flakes (I like it spicy so I usually sprinkle a lot)

Pinch of salt

2 tbsp-1/4 cup hot water

Toppings:

6 oz firm tofu, cubed

4 scallions, thinly sliced

¼ cup dry roasted salted peanuts

¼ cup shredded carrots

¼ cup thinly sliced cucumber

1 tbsp roughly chopped cilantro

Sprinkling of black sesame seeds

Bring a large pot of water to a boil and add the soba noodles. Follow the cooking instructions. For the last two minutes of cooking, add the asparagus. Drain and arrest the cooking with a rinse of cold water. Set aside.

To make the sauce, mix the peanut butter, rice vinegar, garlic, sesame oil, red pepper flakes, and salt in a bowl.  Slowly mix in the hot water in order to achieve the desired consistency. I like it slightly chunky, but a thinner sauce will incorporate more easily with the noodles. Taste and adjust the seasonings if necessary.

Put a little sauce at the bottom of your serving bowl and poor in the noodles and asparagus.  Add most of your toppings, saving a little of each for garnish, and add a generous splash of sauce. Toss and add more sauce until the noodles are dressed to your preference. Finish with your garnishes and enjoy!

The power of the peanut!

Peanuts are a good source of plant-based protein and also have beneficial omega-3 and monounsaturated fat that improve heart health. These nutty little morsels also include our good friend fiber to help satiate, lower cholesterol, and improve digestion. Peanuts are also packed with coenzyme Q10, which is essential for a multitude of bodily functions, muscle integrity, and helps lower blood pressure.  Vitamin E, folate, iron, and zinc are also found in this little legume, which makes peanuts worth going nutty over. But, with all sources of fat, good or bad, be mindful to not go too nutty for peanuts since the ideal serving of 1 oz (a handful) contains 180 calories. Additionally, be sure to opt for raw or dry roasted nuts instead of oil roasted in order to lower the fat content. Also try to make your own mix of salted and unsalted nuts to help control your sodium intake.

With my clinical rotations well underway, I have really needed to find meals that are effortless, nutritious, and delicious. This protein packed dish hit the spot and satisfied my desire to order take-out - now that’s something to go nutty for!  

For additional nutritional info about asparagus click here

LBK and Your Friend Fiber

I recently had the opportunity to spend a lovely long weekend with family in Longboat Key, which is right outside of Sarasota, Florida. Not only did we spend time taking in the gorgeous views of the bay and the ocean, but we indulged in leisurely lunches outdoors and utilized the fresh local seafood to prepare dinner. We stuck with tradition and made fish tacos with local grouper. The grouper was dusted in blackening spices (chili powder, turmeric, garlic, cumin, chili flakes, oregano, onion, coriander, salt and pepper), pan seared, and served with black bean corn mango salsa, guac, warm tortillas, and some garnishes of jalapeno, cilantro, radishes, and lime. Somehow the fish tacos always taste better when we are down there; whether it is the salty ocean air, the palm trees blowing in the breeze, or the great company, I am already longingly looking forward to my trip next year. 

Since it is National Nutrition Month and my dear friend requested some info about fiber and how to integrate it into her diet, I thought I'd take a little time to discuss something that most people in the field of nutrition LOVE to talk about...poop...well, in particular fiber. I know I've mentioned fiber before, but since it's such a critical part of a balanced diet, it can't hurt to bring it up again.  Fiber is found in a plethora of delicious and versatile foods that allow it to be extremely accessible and easy to integrate into your normal diet.


Benefits of Fiber:

• Gets your bowels going and flowing
• Prevents constipation and helps keep your intestines healthy
• Lowers cholesterol 
• Satiates, so you feel fuller longer and less inclined to snack or make poor choices out of ravenous hunger
• Reduces the risk for colon cancer and heart disease
• Stabilizes blood sugar 

Fiber is found in plant-based foods and is the component of the plant that can not be digested.  Fruits, vegetables, whole grains, bran, brown rice, legumes, seeds, and nuts all have a combination of the two types of fiber (soluble and insoluble) that help contributes to fiber's beneficial functions. The recommended daily allowance for healthy adults is 38g/day for males 19-50 years old and 21g/day for females 19-50 years old. Fiber needs decrease with age. 

Here are some ideas of how to integrate beneficial fiber into you daily routine, your bowels will thank you!

Breakfast: 

Oatmeal or farro w raisins, cinnamon, chia seeds, and walnuts made with skim/hemp milk or water

Whole wheat toast w almond butter, banana, and a drizzle of honey

Whole grain cereal like Food for Life Ezekiel's sprouted cereal with fat free yogurt and wheat germ or with  regular, hemp, or rice milk. 

Snack:

Orange

Apple with almond butter

Whole wheat crackers with mashed avocado topped with sea salt (williamsburg mayo/jewish butter)

Lunch:

Vegetarian chili

Mixed salad with chickpeas, sunflower seeds, and avocado with oil and vinegar. 

Grilled vegetables with hummus on whole wheat bread/pita

Lentil soup

Snack:

Apple and cheese

Carrots and hummus

Homemade trail mix with dried fruit

Edamame

Dinner:

Seared red snapper fillet w black bean corn salsa

Whole wheat pasta with lean turkey meatballs, mushrooms, and tomato sauce

Farro salad with chickpeas, roasted eggplant and tomatoes, feta, and mint

Kale, tofu, and peas with red curry over brown rice

Remember that too much fiber can cause a reverse affect, but drinking plenty of water and exercising helps keep movement occurring in your GI (gastrointestinal tract). 

Happy National Nutrition Month! This ones goes out to you RG. Hope it helps you get that fiber fix you were craving!

In case you were wondering about Henry...he loved getting his vitamin D too!

Happy Birthday Little Bitty Baby Blog!

My little bitty baby blog is a year old and, although it has a long way to go from where I would ideally like it to be, I am happy with its progress and look forward to its evolution. Throughout the course of the year, I have been able to share and divulge tidbits about myself, offer nutritive ditties, and hopefully inspire individuals to go shopping and discover the pleasure of cooking at home. Cooking for yourself is one of the initial steps that enable you to become a better you. The more control you have over what you are eating and putting in your body, the more control you have over your health. Whether it is cutting back to ordering take out two times a week instead of four, or replacing whole milk with skim, or switching from white refined grains to whole grains, small changes initiate a chain reaction that ultimately leads to a better, healthier you. 


For those readers who have been with me from the beginning or those who just started reading with this post, I deeply appreciate your taking your time to read my words, look at my pictures, and hopefully walk away with some inspiration, knowledge, and motivation. 


Here are some of my favorite posts from over the year:


This green pasta recipe because it was inspired by a loyal follower


Because I love a good taco night, especially if it is accompanied by a cold beer


This expose which demonstrated that it is hard to cook all the time


I can't live without beans or a good Mexi night 


A pretty picture and Henry's grand introduction


This sandwich is out of control and life changing 


Who doesn't love a rollatini?


This and this takes me to my happy place


I revealed something we all question and this cioppino looks complicated, but it's not


I really do love beans!


My first post! I've come a long way...but still have a ways to go