Updated: Jul 4, 2022
Affordable Nutrition is the idea you can eat healthy on a budget. This months recipe features a rainbow soba noodle bowl which is packed with antioxidants, fiber and phytonutrients.
Food is information for your body. One excellent way to be sure to provide your body with the right information is to Eat the Rainbow. It is estimated that humans need between 5-9 servings of fruit and vegetables per day for optimal health. A typical serving is one medium sized piece of fruit, half a cup of cooked vegetables or 1 cup of raw vegetables.
Only 1 in 10 adults get enough fruit and vegetables in their daily diet (CDC, 2021). Studies have shown that eating a diet rich in fruit and vegetables can reduce the risk of chronic disease. Make it your goal to get the full 7 colors of fruit and vegetables per day - it is good to keep a colorful plate! Also, it can be helpful to combine certain foods. For example if you put lemon juice on top of spinach the Vitamin C in the lemon can help the iron from the spinach become more absorbed!
Rainbow Soba Noodle Bowl Ingredients
This is an easy, affordable and delicious recipe that is an excellent lunch or dinner dish packed with a rainbow of color. I use this recipe in my kids cooking classes and it is an overall crowd pleaser. It calls for soba, a thin Japanese noodle made from buckwheat, which are high in protein, fiber and B Vitamins. It has a delicious, nutty flavor. The junior chefs really love all the chopping, mincing and dicing and enjoy making a sauce from scratch.
Rainbow Soba Noodle Bowl with Homemade Vinaigrette
Rainbow Soba Noodle Bowl (serves 4)
Inspired by Kids Cooking For Life
2 Tbs orange juice (fresh squeezed!)
1/2 tbs orange zest
3 tbs soy sauce
1 tsp sesame oil
1 tbs ginger, grated
1 clove garlic, minced
2 bundles soba noodles
1 tbs sesame oil
1 tbs cooking oil
1 clove garlic, minced
1 tsp ginger, grated
1 cup broccoli, chopped
1 cup purple cabbage, julienne
1 red bell pepper, julienne
3 scallions, sliced
Bring a large pot of water to boil over high heat.
Add the noodles and give them a quick stir. Cook the noodles for 7 minutes until "al-dente"
Drain noodles and rinse with cold water until noodles are cooled.
Place rinsed noodles back in the pot and add 1 tablespoon of sesame oil. Mix well & set aside.
Grate the ginger. Mince the garlic.
Whisk the sauce ingredients together int a bowl (save some garlic and ginger for stir flying later)
Cut the broccoli, julienne the cabbage and bell pepper & slice the scallions
Heat the cooking oil in a large skillet over medium-high heat until the oil shimmers.
Add the remaining garlic and ginger and saute until fragrant (1-2 minutes)
Add the broccoli, cabbage, bell pepper and saute for about 4 minutes
Mix the noodles into the pan with the vegetables an cook on low heat until noodles are rewarmed
Drizzle sauce and chopped scallions over top. Enjoy!
Ginger: Has potent anti-inflammatory and antioxidant properties. Supports digestion, soothes the intestinal tract and can decrease feelings of nausea ginger has been used medicinally for over 2,000 years!
Broccoli: A member of the cruciferous family and rich in vitamin C, calcium, fiber and potassium. Compounds in broccoli act as a natural detoxifier.
Cabbage: Research has shown cabbage has anticancer properties and is rich in vitamin C, potassium, folic acid and fiber. Cabbage juice can be extremely soothing to the intestinal lining and effective in the treatment of peptic ulcers.
CDC. February 16, 2021. Division of Nutrition, Physical Activity and Obesity. Retrieved from: https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html
Murray, M., Pizzorno, J. (2012). The Encyclopedia of Natural Medicine. New York, NY: Atria Books.