Lean Lunches

Thai Noodle Salad With Peanut Sauce

A simple delicious recipe that is loaded up with healthy veggies. It’s vegan, gluten-free and super light, making it perfect for a mid week lunch or large gathering.

Thai Noodle Salad With Peanut Sauce

Ingredients

  • 6 ounces dry noodles (brown rice noodles, pad Thai style rice noodles, soba noodles)
  • 4 cups mix of cabbage, carrots and radish, shredded or grated
  • 1 red bell pepper, finely sliced
  • 3 scallions, sliced
  • 1/2 bunch cilantro, chopped
  • 1 Tbsp (or less, or more) jalapeño, finely chopped)
  • 1/4-1/2 cup roasted, crushed peanuts (garnish)

Thai Peanut Sauce

  • 3 thin slices ginger – cut across the grain, about the size of a quarter
  • 1 fat clove garlic
  • 1/4 cup peanut butter (sub almond butter)
  • 1/4 cup fresh orange juice (roughly half an orange)
  • 3 Tbsp fresh lime juice (1 lime)
  • 2 Tbsp soy sauce or GF Braggs Liquid Amino Acids
  • 3 Tbsp honey or agave
  • 3 Tbsp toasted sesame oil
  • 1/2-1 tsp cayenne pepper (or a squirt of sriracha sauce)
  • 1/2 tsp salt

directions

  1. Cook Noodles: Cook pasta according to directions on package. (See notes for rice noodles) Drain and chill under cold running water.
  2. Blend the Peanut Sauce: while noodles are cooking, blend the peanut sauce ingredients together using a blender until smooth.
  3. Toss: Place shreeded veggies, bell pepper, scallions, cilantro and jalapeño into a serving bowl. Toss. Add the cold noodles to the serving bowl and toss again. Pour the peanut sauce over top and toss well to combine.
  4. Taste: Adjust the salt (to your liking), add chili flakes if you want and serve, garnishing with roasted peanuts and cilantro and a lime wedge.

Notes

If cooking pad Thai style rice noodles, add the noodles to a pot boiling water. Turn heat off, stir and let steep 2-3 minutes until tender, drain and run under cool water. 

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Pomegranate

Pomegranates contain two plant compounds with powerful medicinal properties; punicalagins which are extremely potent antioxidants found in the juice and punicic acid which contains a main fatty acid that can help protect against several steps in the heart disease process. They have shown to reduce inflammatory activity in the digestive tract, and they can block enzymes that are known to damage joints in people with osteoarthritis. The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in your mouth including, gingivitis, periodontitis, and denture stomatitis.

Winter Squash

Apples

Beets

Winter Squash

Winter squash has been shown to help steady the release of sugar inside of our digestive tract after being eaten, and to lessen our overall glycemic response to meals. The vivid orange flesh of many winter squash varieties is due to their amazing concentration of carotenoids. Among these carotenoids are beta-carotene, alpha-carotene, and other carotenoids that can be converted into active forms of vitamin A and shown to have an abundant amount of antioxidant properties. Winter squash is also a great source of vitamin C, a healthy source of fibre and contain polysaccharides that help regulate and control blood sugar.

Apples

Beets

Carrots

Apples

Apples are a rich source of manganese, copper, vitamins A, E, B1, B2, and B6 along with polyphenols. To get the most out of your apple, leave the skin on – it contains half of the fiber and many of the polyphenols. They have been linked to a lower risk of heart disease because the contain soluble fiber – the kind that can help lower your blood cholesterol levels. Apples also contain pectin, a type of fiber that acts as a prebiotic, which means it feeds the good bacteria in your gut and helps the good bacteria turn into other helpful compounds that circulate back through the body.

Cauliflower

Cauliflower is high in fiber, which is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health. Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD). It is a great source of antioxidants, particularly high in glucosinolates and isothiocyanates, two grounds of antioxidants that have been shown to slow the growth of cancer cells. Cauliflower is also high in choline, an essential nutrient that many people are deficient in and contains some of almost every vitamin and mineral that you need.

Beets

Beets are very low in cholesterol and saturated fat, they are a very good source of dietary fiber, folate, potassium and manganese, and they ae a good source of vitamin C, iron and magnesium. Beets are rich in nitrates (which is converted into nitric oxide by the body), which helps to relax and dilate the blood vessels, resulting in better circulation and a drop in blood pressure. The added oxygen flow in your blood doesn’t just go to your muscles, it goes to your brain too, which improves cognitive function. Beets contain fiber, with most of that being insoluble fiber which is a type of fiber that promotes the movement of material through your digestive system and increases stool bulk, so it can benefit those who struggle with constipation. Last but not least, beets can help reduce the intensity of chronic inflammation because they contain the amino acid betaine, which is an anti-inflammatory.

Carrots

Cauliflower

Pomegranate

Carrots

Carrots are good for your eyes. This is probably the best-known carrot superpower. They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chance of cataracts and other eye problems. They can lower your risk of cancer. Antioxidants have been proven to fight off harmful free radicals in your body, and that can make you less likely to have cancer. The two main types of antioxidants in carrots are carotenoids and anthocyanins. Lastly, all those antioxidants are great for your heart, the potassium can help keep your blood pressure in check and they have fiber, which can help you stay at a healthy weight.

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