Dr. Ann’s Asian Noodle Salad Recipe is a Healthy Choice for Summer
August 5, 2022
Almost everyone loves noodles, they are such a comfort food. Fortunately, there are many healthy options available today.
One of the most improved areas in the grocery store, health-wise, is the pasta aisle. Remember, traditional pasta is made from white flour, which you know is a “Great White Danger” and not good for you!
Healthy pastas instead are made from whole grains and/or beans. The benefits of choosing healthy pasta are that you get more plant-based fiber and protein, both of which are fantastic for weight management, in contrast to traditional white pasta, which is low in fiber and protein.
Thanks to their solid dose of fiber, healthy pastas are great for a healthy gut microbiome. And because they are less processed, they also tend to have more vitamins and minerals.
Bottom line: healthy noodles are a no-brainer
Given its flavor, texture and value for health, it is a no-brainer to choose healthy pasta.
Choose the ones you enjoy. I encourage you to experiment and taste the test yourself. Just remember, the healthiest are the ones with the most fiber and protein.
Although, of course, palates can vary from person to person, my palate loves Explore Cuisine’s bean-based pastas. Several shapes and varieties of beans are offered.
I also love and highly recommend the soba noodles. Soba noodles are a classic in Asian cuisine and are made from buckwheat, a gluten-free whole grain that’s perfect for you. Soba noodles have become a personal favorite, and I’ll be featuring them in the delicious one-dish meal I’m going to show you how to make today.
Lucie’s Healthy Asian Noodle Salad with Peanut Sauce
This is a wonderful summer salad that uses various crunchy raw vegetables mixed with a delicious peanut sauce. It’s a tasty leftover for lunch. You can substitute peanut butter for almond or cashew butter if there are any allergies in your family.
The sauce is delicious as a dip for vegetables or a condiment for grilled chicken or tofu, or drizzled over bowls of rice. Double the recipe for more uses later in the week.
For the peanut sauce:
1 ½ tablespoons minced fresh ginger root
1 large garlic clove, peeled
¼ cup peanut butter or nut butter of choice
1 orange, in juice
1 lime, juiced
2 tablespoons soy sauce or coconut aminos
2 tablespoons honey or maple syrup (sugar is fine in a pinch)
3 tablespoons of sesame
2 tablespoons of water
Salt to taste
Dash of hot sauce, optional
For the salad:
8 ounces dry pasta noodles (bean, brown rice, or soba noodles are great choices)
1 red bell pepper, cut into strips
2 large carrots, grated
2 cups thinly sliced purple or napa cabbage
2 green onions, white and green parts chopped
1/3 cup chopped cilantro
1/3 cup roasted peanuts
Salt and pepper to taste
In a small blender or food processor, combine all the ingredients for the sauce. Blend until smooth. Taste for seasoning; add salt if necessary.
Cook noodles according to package directions and let cool. Meanwhile, chop the vegetables.
Once the noodles are cool, toss them with the vegetables and peanut sauce in a large bowl. Serve with peanuts and cilantro sprinkled on top.
Add 2 cups shelled, cooked edamame and 1 cup cubed tempeh or tofu for a protein boost
Other vegetables that work well in this dish include chopped raw peas, sweet corn (fresh or canned), diced cucumber, lightly steamed broccoli, and sliced radishes.
This dish also works well in winter. However, I like to cook the vegetables and serve the dish warm. Instead of adding raw vegetables, try sautéing them first in 2 tablespoons of olive or sesame oil. Then toss with warm noodles and drizzle over sauce.
Dr. Ann Kulze Founder and CEO of Just Wellness, he has a knack for breaking down the science of healthy eating and living into simple, easy-to-digest messages. He has appeared in “Dr. Oz,” “Oprah and Friends,” WebMD, and US News & World Report. Alabama NewsCenter is running tips from Dr. Ann.