This salad will make anyone feel content! Not only is it presented colourfully, it provides a quick, healthy and nutritionally sense lunch or dinner; ensuring all of one’s daily nutritional requirements are met. This salad packs a punch of minerals and vitamins which keeps one functioning optimally!
Soba Noodles – a delicious noodle and alternative. Soba noodles are made with buckwheat flour which is a pseudo grain, meaning the seeds are derived from non-grasses (from shrubs or similar plants) yet have a resembling appearance to true grains. These noodles are host to a variety of minerals and vitamins such as manganese, zinc, magnesium, potassium, iron, phosphorous and Thiamin (B1). They are an excellent source of protein and soluble fibre. They are also low in fat content and gluten free (however, PLEASE read the label carefully as some varieties contain gluten due to the use of other flours or ingredients). Soba noodles are considered a prebiotic food, which is wonderful as prebiotics feed the probiotics / “good” bacteria in the gastrointestinal tract. So consume these noodles for the additional health benefits and of course the taste!
Tomatoes – these red, juicy delights are abundant in vitamins and minerals inclusive of vitamin C, potassium, Vitamin K and Folate (B9). Tomatoes contain a high amount of lycopene, an antioxidant which has been linked with numerous health benefits such as improved cardiovascular health, skin appearance and disease combatting effects.
Avocado – what can’t avocados do? These gloriously green shells are a power house for all things amazing! Avocados are amazingly green in colour and when ripe deliciously creamy! Avocados are filled with nutrients, accounting for almost twenty vitamins, minerals and phytonutrients to maintain a healthy and balanced diet. Additionally, avocados are low in sodium and sugar, are cholesterol free and are a source of mono-saturated fats. These healthy fats are essential for transporting fat soluble vitamins, such as vitamin A and E around the body. The antioxidants, vitamins C and E are in Avocados to promote optimal brain, immune and nervous function. So start eating these delicious fruits! They are one of my favourites and are incredibly versatile when in season.
Carrots – these sweet vegetables provide one with a plethora of nutrients and plant compounds such as Vitamin A (Carrots have a high source of beta carotene which is converted into Vitamin A which assists with adequate vision, growth, development and immune function), Biotin (an important B vitamin which is crucial for the metabolism of fat and proteins), Vitamin K1 (important for bone health and blood coagulation), Vitamin B6 (responsible for the conversion of food consumed into energy) and Potassium (necessary for controlling blood pressure). So add a carrot to your next salad, juice, smoothie or baking, not only will the flavour be enhanced but your body will be satisfyingly nourished.
Coleslaw / Cabbage – a relative of broccoli, cauliflower and kale, Cabbage is a varied vegetable, as it is provided in numerous different colours and shapes. Do not allow this to fool you! As Cabbages are a low calorific food which contains immeasurable nutrients in the forms of vitamins, minerals, antioxidants and is high in fibre.
Sesame Seeds – these seeds have a nutty flavour and can be added to any dish of your preference, for an additional crunch and flavour. They are an incredibly rich source of protein, antioxidants, natural oils, dietary fibre, minerals and vitamins (calcium, iron, potassium, phosphorous, magnesium, copper, zinc, thiamin, folate, Vitamin E and Vitamin B6). Therefore, because of their high nutritional value, these tiny seeds enhance one’s health promoting improved metabolism, reduces inflammation, ensures adequate bone health, improves digestion and heart, hair and skin health to name only a few. So start sprinkling these super seeds over your meals!
Peanut butter – what is better than peanut butter? Although peanut butter has been touted for being high in fat and calories, it is a phenomenal source of healthy, mono-saturated fats, protein, fibre, over thirty vitamins and minerals and phytochemicals. It is a great way to restore nutrients after a vigorous workout and to ensure replenishing oneself tastes amazing!
Chilli – a great spice to add flavour to the dish! I prefer more spice in my food which not only enhances the other flavours in the meal but also one senses and metabolism!
Chicken – my preferred choice of lean protein any day!! When selecting chicken, I tend to purchase organic, grass fed chicken breast and boil it for twenty minutes as the preferred cooking method. Chicken is only one source of protein that one could invest in. However, protein is crucial for maintaining muscle mass as well as to build muscle when partaking in strength training exercises. Selenium, Phosphorous, Niacin and Vitamin B6 are also found in chicken, adding to the nutritional value.
This salad is easy to make and only takes a few minutes to assemble on a day / evening whereby time is of the essence. Of course you can substitute the chicken (or any other ingredients) with other sources of protein or items to your preference. Have fun with creating your own Soba Noodle salad to reap the benefits of healthy eating and living!
P.S. You may notice that I do not include any information pertaining calories with my recipes. The reason being is that I truly believe that calories are a fallacy! Yes they are apparent in food and drinks that we consume, but so are nutrients. Therefore, I have a propensity to focus solely on the nutrition value of what I am eating. Consuming nutritionally dense, natural and whole foods will steer you in the correct direction for optimal health, well-being and gastrointestinal health (if you are aware of what food groups are congruent with your gut. If you have gut issues, PLEASE arrange an appointment with your local GP or Naturopath for allergy testing. It will be the best thing you have ever done!).
So focus on nutrients and NOT calories. Focus on what serves you in a healthy manner. Life is to be enjoyed as opposed to be fixated on numbers!! Something I have learned and had to accept. We can do so together!
Happy making and eating everyone!
*Preparation: 15 minutes
– 150g chicken breast (shredded)
– 1 bundle of soba noodles
– 1 small grated carrot
– 4-6 small cherry tomatoes
– 1/2 and avocado
– Cabbage / coleslaw (how ever much one desires)
– 1 tbsp peanut butter
– 1 tsp chilli flakes
– 1/4 cup filtered water
– 1 tsp white wine vinegar
– Sesame seeds and pomegranate to sprinkle on top
– In a food processor, add the peanut butter, chilli flakes, filtered water and white wine vinegar and blitz until combined.
– In a bowl, cover the soba noodles in hot, boiling water and leave for five minutes until softened.
– Drain the soba noodles until all excess water has been removed.
– Add the chicken, carrot, cabbage, avocado, tomatoes and dressing to the bowl of soba noodles. Mix to combine and ensure all ingredients are generously coated with the dressing.
– Sprinkle sesame seeds and pomegranate jewels on top.
All of my love, thoughts and hugs always,