In a quest to cook more in community, and educate in a hands-on format again, I’ve been leading routine cook-a-longs this summer. I’ve been cooking both with my local running group and as part of my public health nutrition role, my side gig when I’m not working one-on-one with nutrition clients.
I love cooking with both groups–but especially the cook-a-longs with my running ladies because we share similar interests and chat more as we’re making the recipes. And because I get to choose recipes that I routinely make in my everyday and know will make meals and workout recovery easier for others.
This is one such recipe that we made together last week.
It’s a cool noodle dish, served either warmish or at room temperature, but ideally not truly ‘fridge-cold’ or with raw vegetables, because that makes it extra difficult to digest. At a time (summer / hot weather) when our natural digestive ability is already weaker.
It features an Asian-inspired sauce and is kept super easy and quick by utilizing a protein and carbohydrate source in one with legume-based pasta noodles. If you don’t prefer tahini, choose almond butter instead. There are several legume-based pastas on the market. Banza is a good one. If you don’t prefer that, you can add two cups of edamame, your choice of other protein such as grilled fish, chicken, or tofu, and use a whole-grain noodle, such as brown rice noodles or whole-wheat fettuccine.
Happy cooking and summer training / adventuring / eating / digesting! :)
Veggie Rainbow Cool Noodles
Prep: 15 minutes | Cook: 15-25 minutes | Serves: 4
Ginger Turmeric Tahini Sauce:
¼ cup tahini
½-inch fresh ginger, finely grated
1 Tbs. low-sodium tamari or soy sauce
½ tsp. turmeric
2 Tbs. lime juice
1 tsp. pure maple syrup
1 Tbs. light miso
8 oz. chickpea or legume-based noodles
3-4 large carrots (about 500 grams), sliced thin
1 bunch (240 grams) radishes, sliced
2 cups green peas, fresh or frozen
½ cup (packed) cilantro, plus more for garnish
Toasted sesame seeds, for garnish
- Make the sauce: Mix the sauce ingredients, along with 4-8 Tbs. water until completely smooth. Taste and adjust seasonings as needed and then set aside.
- For the Noodles: Bring a pot of water to a boil. Add the noodles and any hard vegetables (such as carrots or radishes) and cook half way through. Add the peas and any softer vegetables, and cook the remaining few minutes until the pasta is al dente. Drain and rinse with cold water to stop the cooking process.
- In a medium-serving bowl, toss the pasta and vegetables with the sauce and cilantro. Top with some toasted sesame seeds and serve.
Notes: Change up the vegetables depending on what is in season near you! When you vary it up, choose one to two root vegetables or starchy vegetables and one or two leafy green vegetables or more pungent vegetables.
Roots/Starchy Examples: Peas, fresh corn, carrots, summer squash, zucchini (spiralized to add to the noodles (not in replace of!) is what I’ve done in the photo above)
Green/Pungent Examples: Broccoli, cabbage, kale, spinach, radishes, daikon radishes (what I’ve used in the photo), asparagus
Want to Know More?
Within my nutrition practice, I specialize in digestive imbalances, often within endurance athletes. When we’re experiencing chronic GI distress, fatigue, and/or malabsorption of foods and nutrients, there will often be imbalances in several systems of the body simultaneously. I shared more about this topic in the nervous system’s role in part 1, the immune response and subsequent inflammation in part two, gut microbes and dysbiosis in part three and the importance of chewing our food in part four. Check those out or reach out to me for more personalized support for gut healing, increased energy, performance, and feeling good in your everyday life.