Veggie Rainbow Cool Noodles

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 

Noodle Salad:
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

  1. 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. 
  2. 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. 
  3. 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.


Summer Dal with Fennel, Coconut + Dill

At this point in the summer, it’s easy to start feeling a little hot, overheated, and irritable, both internally (mood and digestion), and externally (skin irritation and inflammation). 


Your body takes cues from nature and often reacts to what the environment is like. When it comes to your body’s symptoms of imbalance, it all comes back to digestion. Since food, and whether you’re digesting it, literally becomes the body over the coming weeks and months. 


Signals of Balance in the Summer Months
Feeling cool, calm, and optimistic with ample energy
Taking breaks rather than pushing through work (or play)
Staying hydrated and nourished
No cravings for certain foods

Signals of Imbalance in the Summer Months
Feeling hot, inflamed, easily frustrated, and hot-tempered
Overworking yourself and perfectionism
Allergic reactions
Regular headaches
Rashes
Acidic digestion and reflux
Craving spicy, sour or salty foods
Loose stool or diarrhea
Low energy

Summer’s Food Remedy

What’s surprising to some is that during the height of summer, our digestive capacity is actually lower. This is why on extremely hot days, we often have a low appetite. This may be especially apparent if you’re running lots of summer mileage but feeling less hungry afterwards or know your appetite doesn’t match your energy output. And shoving more food in when you’re not hungry or digesting it well is counterproductive since your body can’t digest and assimilate well when it’s not digesting and assimilating well!

When we look at the seasonal foods that grow in the summer, many of them are cooling and juicy. Just the opposite of how you may be feeling internally or externally! 

So when we look to what should go in our meals to balance the heat of summer, it’s best to eat foods that are easily digestible when you have any symptoms that fall in the imbalance category above. That means (gently) cooked foods that are chewed thoroughly. But it also means incorporating ingredients such as vegetables, herbs and spices, and fats/flavorings that are naturally cooling to balance the heat

For cooling vegetables, fennel, zucchini and summer squash are excellent and abundant to incorporate this time of year! So too are cucumbers, cooling mint, basil, cilantro, parsley, and dill.

That’s where this dal comes in. It’s easily digestible, flavorful, cooling with fennel, dill, and a little coconut milk stirred in, and especially important, tasty! 

Much of my nutrition practice is focused on individuals and athletes with digestive health issues such as leaky gut, food allergies and intolerances, chronic GI distress, malabsorption of foods and nutrients, and inflammation. If you’re tired, stressed, and not really sure what to eat to help or hurt anymore, I invite you to reach out to me for more personalized support.

Featuring cooling summer ingredients, this is a dal to eat when the weather is hot, dry, and irritation-inducing—and when you’ve been feeling the same!

Prep:  15 minutes  | Cook: 40-50  minutes  | Serves: 4

1 ½ cups red lentils
1 tsp. turmeric
5 cups water
1 ¼ tsp. mineral salt, divided
1 Tbs. olive oil
1 tsp. cumin seeds
½ tsp. mustard seeds
½ tsp. grated fresh ginger root
1 large onion, diced
1 large fennel bulb (~500 grams), diced
1 handful fresh dill (~15 grams), minced
2 tsp. hot chili sauce, or ½ a hot chili, minced
14 oz. / 400 ml lite coconut milk (1 can)
Juice of 1/2 to 1 lime, to taste
1 cup dry brown rice, soaked for at least 4 hours
2 cups water
Sliced crisp fresh greens, such as cabbage or romaine, to serve

  • Rinse the red lentils until the water runs clear; then put in a large pot with the turmeric and ½ tsp. salt, and cover with 5 cups of water. Bring to a boil, turn down the heat and simmer for 20-25 minutes, until cooked – that is, when the lentils start to break down and merge together when stirred. 
  • While the lentils are cooking, heat the oil in a large sauté pan over a medium heat and, once it’s hot, add the cumin, mustard seeds, and ½ tsp. salt. Thirty seconds later, when they pop, add the onion, fennel, and ginger, and cook, stirring every now and then, until soft and caramelized, about 20 minutes. You may need to add in a couple splashes of water. Cook with a lid on.
  • Add the chili sauce or chilies and dill. Stir and cook for a couple minutes more, then tip into the lentil pot along with the coconut milk; if the mixture looks as if it could do with being a bit looser, add a little water. Bring the mix up to a bubble, then take off the heat and stir through the lime juice.
  • To make the rice, drain and rinse from it’s soaking liquid. Then combine in a small pot with 2 cups of water, and the remaining ¼ tsp. Salt. Bring to a boil, turn down to a simmer, cover and cook for 40 minutes. 
  • Serve the rice, sliced fresh greens and dal in a serving bowl. Garnish with a couple of sprigs of dill as desired.

Notes: If you’ve been feeling especially inflamed, reduce the hot chili sauce and mustard seeds by half.

Lemon + Sunflower Spring Quinoa

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A few weeks ago when we were in Boston for the marathon and our post-grad school (me) / post-tax season (William) vacation, we stayed in a cozy third-story Airbnb  apartment atop one of those ancient New England houses with narrow stairs and doors that close in every room. It was lovely and reminded me of my parents’ farmhouse before they tore out walls and opened up the space, but kept the narrow stairs.

The apartment had a tiny kitchen filled with old antique cabinets and a cozy eating nook luckily with skylight to let in more of the morning sun. What I loved about it — and every time we stay in a ‘cozy’ Airbnb actually, is that it reminds me of my time living in Ireland, cooking with whatever slim equipment is on hand, and creating simple meals with minimal ingredients. I’m often asked to share just these types of recipes. Admittedly, at home I prefer to plan meals a little more like a chef with a list of five or so meal ideas at the beginning of the week, and then I make one or two ‘parts’ of more complicated meals each day, often rolling over one component such as a sauce into another day and different meal. This isn’t the usual process for most people, I understand, but being in the kitchen is a major therapeutic relief and creativity space for me.

 

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When traveling, I usually switch up my routine to make the simplest of meals, only planning one meal ahead the night before a major race, and leaving it up to whatever we feel like in the following days. Because of my food and digestion sensitivities, I’m a stickler about making my own meal before races, but then am often a bit more lenient afterwards. When we were in Boston, we ate out about half or a third of the time thanks to ending up in a really great section of the city for delicious and allergen-friendly food. The rest of the time, I improvised with a few of the ingredients I’d stuffed in my suitcase, my tiny Ireland-era traveling spice and seasoning case, and a stop at the grocery for some fresh produce. On our last night there, I ended up with a version of this spring quinoa combination and I immediately knew I had to recapture and finesse it for all y’all that prefer some simple weeknight inspirations!

 

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At home, I added a couple fresh additions I didn’t have on the road like fresh mint and miso paste. I’ve kept them in the finished recipe because if you don’t already keep miso on hand to add umami flavor and depth to sauces, you definitely should try it. And fresh mint, though not always available without a garden, is a flavorful and helpful-for-digestion addition that can be added or not.

 

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Lemon + Sunflower Spring Quinoa, makes main-dish servings for 4 to 5
1 cup dry quinoa, cooked ahead
2 cups cooked garbanzo beans or 1 can
1 small bunch broccoli, chopped semi-small
a couple large handfuls of mushrooms, sliced
1 bunch radishes with greens, washed well and sliced thin
1 cup peas
salt and pepper as needed
fresh mint, minced

Lemon + Sunflower Dressing
1/4 cup sunflower butter
zest of one lemon
1/4 cup lemon juice
2 tsp. Dijon mustard
1  tsp. honey or maple syrup (optional)
1 Tbs. light miso (I use chickpea miso)

  • Cook the quinoa and chickpeas ahead. Or use one can of drained chickpeas.
  • After all the vegetables are sliced, combine them in a large skillet with a little water to steam-fry. I like to add the broccoli first, cover for a few minutes, and then add the rest in stages with the mushrooms, radishes, and lastly the peas. Once they’re cooked through but not soggy-soft, add in the quinoa and beans, stir and heat just until it’s all warm. Season with salt and pepper to taste at this point.
  • While the vegetables are cooking, combine the dressing ingredients in a small dish and whisk with a fork or spoon until they come together well. Add a splash or two of water if needed to thin it up. The consistency should be spoon-able but not runny.
  • Pour the dressing over the quinoa and vegetables, mix it all together, and then sprinkle the mint leaves atop and serve.