Soba Noodles

I had a PWN reader e-mail me this week about soba noodles, wondering if they were a healthy choice, or if she should stick with whole wheat pasta instead. There are so many different types of healthy noodle alternatives out there now, since pasta is one of those foods that some people just aren’t willing to give up (and, as we know, white pasta has very few redeemable qualities!).

Soba noodles are a Japanese noodle made from buckwheat. They are very thin and are served either hot or cold. Soba noodles are relatively low in calories, with one cup of cooked noodles having about 115 calories. They have no fat, 25 grams of carbohydrates, and about 6 grams of protein per serving. Whole wheat pasta tends to be a bit higher in calories, carbohydrates, and protein per serving.

Buckwheat contains vitamins B1 and B2; selenium; zinc; and also a certain bioflavonoid called rutin that is found in things like green tea and red wine. Rutin can strengthen our capillaries and help with circulation and high blood pressure, and it also is an antioxidant that helps fight free radicals. Choline is another compound found in buckwheat that contributes to health. Choline supports healthy metabolism and can also contribute to lowering blood pressure and cholesterol.

Another benefit of soba noodles is that if they are made from pure buckwheat, they are a gluten-free noodle. With so many people on a gluten-free diet these days, it’s nice to have so many options. Just read labels carefully because sometimes soba noodles are made from a combination of buckwheat and whole wheat, and therefore will contain gluten.

The conclusion? Soba noodles are a healthy choice, but just like any pasta, should be eaten in moderation for people who are trying to lose weight. When compared to whole wheat pasta, soba noodles may be a bit healthier but both are great options. Also, keep in mind that some restaurants that serve Japanese food use a lot of sodium and may even use MSG, so try ordering things that contain less broth or sauce and more vegetables and protein. Or, even better, prepare the soba noodles yourself at home using a great Japanese recipe. For some recipes, try this one from one of my favorite blogs, 101 Cookbooks, or this one from the ladies at Haute Apple Pie.

A Few Quick Things...

Just a few quick things today at PWN, because I’m taking a mid-week break from school and work to head up to Copper Mountain and ski with my cousins. Weekday skiing is a rare occurrence for me, so I cannot wait! No lift lines, no traffic, and lots of fresh snow – it should be a pretty great day.

So here are a few things I’ll leave you with:

• Yesterday a couple of my classmates presented on soda and sports drinks. We all know they are loaded with sugar, but their information was still shocking. One 20-oz. Coke contains 67 grams of sugar. That is the equivalent of 32 little sugar packs, like the ones you put into your coffee or tea!!! Can you believe it? People usually put one or two into a big cup of coffee, but Coke has 32! Wow. I do not drink soda at all – I don’t enjoy it enough to make it worth it, so I just made the decision to give it up completely about a year ago. But this was still so eye-opening.

• I had a question from a PWN reader yesterday about where to find the gluten-free grains I talk about every once in a while: teff, amaranth, quinoa, brown rice, steel-cut oats and millet. I get all of these at one of Denver’s health food stores – either Whole Foods or Vitamin Cottage. I find that buying in bulk saves a lot of money and is easier for storage because I can just fill up my glass canisters. Teff is the only grain I am unable to find anywhere in bulk, so I buy Bob’s Red Mill prepackaged teff. You can probably get the oats and quinoa at a regular grocery store in the organic section, but for the rest you’ll have to go to a health food store.

• Another question from a PWN reader: Should kids be taking vitamin D? This depends on the kid and on the city you live in. If your kids are getting real sunlight every day (without sunscreen on – even a thin layer of low-spf sunscreen is enough to block vitamin D) then they are probably getting enough vitamin D. But if you live in a state that has long winters or lots of rain, your kids may need to supplement vitamin D. The doctor I work for only gives her two daughters vitamin D when we’ve had a snowy streak in Denver, or when they are feeling a cold or flu coming on. It’s probably good to just keep some on hand for times like this. Dr. Mercola sells a vitamin D spray, which would be really easy to give to kids – you just spray it under your tongue and let it sit for 20 seconds, then swallow it.

That’s all for today! I’m attempting a new nut butter this week and hope to share it with you on Friday… so check back!

Roasted Cremini and Red Pepper Tapenade

Before I started nutrition school, I attended a few of the senior presentations. They were on a variety of topics, such as the link between nutrition and childhood eczema, and how nutrition can be used to prevent Alzheimer’s and age healthily. However, one that really stood out was the presentation given by Amy Habuda entitled Mushrooms: A Look at Their Culinary Uses and Therapeutic Values. Amy talked for almost an hour about all the different ways mushrooms can be used to support our health, and I was completely fascinated the entire time!

And to top it off, she had actually prepared mushroom tapenade lettuce wraps for everyone to sample. Amy is not only a nutrition therapist but also a personal chef, so needless to say this mushroom tapenade was absolutely delicious and full of flavor.

Amy happened to distribute her recipe, and I realized last week that I had all the ingredients in my fridge! So I gave it a try. Maybe not the first recipe you’d turn to in the middle of winter, but now I have practiced it and will be ready to make it again for a summer cocktail party!

With Amy’s permission, I am going to share it with you today. Amy served this in lettuce wraps. Ed and I ate it with crackers and also mixed into quinoa and chicken for dinner. It was simple to prepare and contains 100% healthy ingredients that are safe for gluten-free eaters as well.

Recipe

8 ounces fresh cremini mushrooms, halved

1 large sweet red pepper, seeded and quartered

1 medium sweet onion, unpeeled and halved

2 tbsps olive oil, divided

2 large garlic cloves, minced

½ cup kalamata olives, pitted

2 tbsps balsamic vinegar

2 tbsps fresh basil, finely chopped

¼ tsp sea salt

¼ tsp black pepper

1 pinch cayenne pepper

Toss mushrooms and red pepper with 1 tbsp olive oil. Place mushrooms, red pepper, and onion on baking sheet cut sides down. Broil on HIGH of middle rack until skins are blackened (time depends on oven; took me 10 minutes). Cool 5 minutes and peel pepper and onion, discarding skins. Cut pepper and onion into chunks. Place roasted veggies, garlic, olives, vinegar and remaining oil in food processor and pulse until finally chopped (not pureed). Transfer mixture into a bowl and mix in basil, salt, black pepper and cayenne. Cover and chill until serving time.

Cremini mushrooms are usually labeled at the grocery store, but just in case, this is what they look like:

We ate this for snacks, lunches and dinners for two full days! Thanks to Amy for letting me share the recipe at PWN. If you have any questions for Amy or want to learn more about her personal chef and nutrition consultation services, you may e-mail her at amy.mnt@gmail.com or visit her website here.

Another thumbs up from Ed for this recipe! (Yes, that is our living room coffee table… we eat in front of the tv a little too often, please don’t judge! We got seasons 1 - 5 of 'The Wire' for Christmas and we are hooked!).

Simple and Delicious Gluten-Free Bread

Okay, I know I told you I was going to write about homemade nut butters this week, and I will (because they are truly life-changing, I promise!). But, I came across this yummy gluten-free bread recipe (for you, Sheila!) and I made it on Friday and it’s SO GOOD that I had to blog about it immediately. You guys have to try it. I adapted the recipe from one I found on a blog about organic, gluten-free cooking (found here).

There are so many gluten-free bread recipes out there, but I am always kind of turned off by the long list of complicated ingredients. This one is simple.

Recipe

1 ¾ cups almond flour

1 cup arrowroot

¼ cup ground flaxseed

1 tsp sea salt

½ tsp baking soda

4 eggs

1 tbsp raw honey

1 tsp apple cider vinegar

Combine dry ingredients in a bowl. In separate bowl, blend eggs for 3-5 minutes until frothy. Stir honey and vinegar into eggs. Mix in dry ingredients. Pour into a greased bread loaf pan and bake at 350 degrees for 30-35 minutes.

I only had whole almonds at my house, so I ground the almond flour (more like almond “meal”) myself in the food processor. This makes the bread a little heartier. You can also buy premade almond flour at most health food stores. It’s great for bread and other baked goods, too.

I’d recommend doubling the recipe. My loaf turned out really flat, so I’ll just have to make tiny sandwiches this week. But it tastes awesome – hearty but not too filling, and you can taste the hints of sea salt and honey just perfectly.

(Please excuse my risqué pot holder… I had to buy it for Ed because he was feeling a little left out after his mom bought me these:

…aren’t they great? I love them!)

We’ve tried the bread for sandwiches, and also toasted with butter and honey for breakfast. I will definitely be making it again – it was so easy and nothing beats the smell and taste of fresh, homemade bread.

Hot Cereal with Gluten-Free Grains

As the weather gets colder, I start to think about hot cereal. I used to love those frozen Minnesota mornings when I came down for breakfast and my mom had a big pot of Cream of Wheat on the stove. She would mix it with just the right amount of fresh milk and sugar… yum. But times have changed! Cream of Wheat isn’t a terrible option, but there are better ones to explore.

I have been experimenting with gluten-free grains lately because we talk about them so often at school. The grains I typically use in my hot cereal are steel-cut oats, amaranth and teff. Occasionally I will add quinoa as well.

Steel-cut oats: Full of beta-glucan,

which is a fiber that can help lower cholesterol and reduce risk of heart disease; also a great source of manganese (helps your

body utilize key nutrients), tryptophan (elevates mood), magnesium (good for muscles, bones and circulation) and protein.

Amaranth: 15-18% protein content due to high amounts of lysine (lysine is an essential amino acid; it cannot be made by the body and must be obtained from food); also high in calcium, fiber, other amino acids, iron and vitamin C.

Teff: 9-15% protein content; good

source of fiber and high in amino acids; great source of minerals such as potassium, phosphorous, magnesium, calcium and iron.

The Recipe

1/3 cup steel-cut oats

1/3 cup amaranth
1/3 cup teff

3 cups water (or milk)

Bring water or milk to a boil. Add grains slowly and stir. Lower heat, cover and cook 20-40 minutes. You may need to add a little extra water about 15-20 minutes in to help grains completely soften. The longer grains cook, the sweeter they taste.

This cereal is warm, satisfying and tastes even better than Cream of Wheat or plain oatmeal. Sometimes I make a big pot and store the extras so we have it throughout the week. Top with things like warm milk, raw organic honey, seeds, nuts, fruit or cinnamon.

Babies and kids will even like this, and it is a good source of protein and other nutrients for them. The gluten-free grains can be gentler on their digestive systems when they are really young.

Enjoy!