Clean Eating

   

It's true, so much of our food is over-processed, but over the years we've seen a big movement toward "clean" simple ingredients that mean a healthier diet and delicious meals to boot. Jackie Newgent, who wrote The Clean and Simple Diabetes Cookbook stopped by Tonia's Kitchen to talk about a delicious and easy to make Soba Noodle dish. Jackie told Tonia she starts with a buckwheat soba noodle, which is a healthier, better quality noodle to begin with, and adds natural sweeteners along with fresh cole slaw mix. It's full of fiber and other nutrients...and it tastes good too!

1/3 cup + 2 tablespoons creamy no-added-sugar organic dark roasted peanut butter
3/4 cup unsweetened freshly-brewed green tea or low-sodium vegetable broth, chilled
3 tablespoons naturally-brewed soy sauce
1/4 cup brown rice vinegar
1/2 teaspoon hot pepper flakes or sriracha hot chili sauce to taste
1 tablespoon agave nectar or honey
2 teaspoons unrefined sesame oil
1 tablespoon grated gingerroot
12 ounces dry buckwheat soba noodles (or try spelt or kamut soba noodles)
2 large red bell peppers, very thinly sliced into long strips*
1 Kirby cucumber, thinly sliced into coins, or 1 cup thinly sliced English cucumber
2 scallions, green and white parts, very thinly sliced on the diagonal
2 teaspoons roasted or pan-toasted black or white sesame seeds
2 tablespoons roughly chopped fresh cilantro

1. Add all of the peanut butter, tea, soy sauce, vinegar, hot pepper flakes, agave nectar, sesame oil, and ginger to a small saucepan; stir to combine. Cook while whisking over medium heat until the sauce is smooth, slightly thickened, and begins bubbling, about 5 minutes. Transfer the sauce to a large bowl and set aside. (Makes about 1 1/2 cups sauce.**)
2. Add the soba noodles and bell peppers to a pot of boiling water. Cook until the noodles are cooked through (al dente), about 4 minutes, or according to the noodle package directions. Drain, rinse with cold water until cool; drain well. Add the noodles and bell peppers to the sauce in the large bowl along with the cucumber and scallions; toss to combine.
3. Transfer to a serving bowl, if desired. Sprinkle with the sesame seeds and cilantro and serve at room temperature or chilled.

Per serving (if serves 4): 570 calories, 20g total fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 700mg sodium, 83g total carbohydrate, 9g dietary fiber, 14g sugars, 19g protein