Soba - The Health Benefits of Buckwheat!
Soba is Japanese noodles made of buckwheat flour. They are about as thick as spaghetti pasta, and are prepared in a variety of hot and cold dishes. My clients love this savory sweet version served cold below. Nutritious, rich tasting and delicious, kids love this recipe too! Buckwheat is whole grain, high protein and the health benefits include: Lowers cholesterol, blood pressure, promotes healthy digestion and controls blood sugar levels. This recipe can be served as a side dish to seared tuna steaks or as a meal of its own.
In Paris, a Japanese cuisine student took a group of us to YEN Restaurant ($$$) on rue Saint-Benoit, 6e (right off Saint-Germain, around corner from Café de Flore). We had their amazing hand cut soba and I have been searching for the best tasting here in US ever since. I prefer JFC Japanese Buckwheat Soba Noodles. This brand has wheat, but soba can be found without wheat which is suitable for gluten-free version.
Nutritional Benefits of Buckwheat!
Worlds Healthiest Foods is my go to site if I want to learn about health benefits of foods, "...Buckwheat provides vitamins B1 and B2, several minerals, and nearly twice the amount of proteins found in rice. Rutin, a kind of bioflavonoid that includes the catechins of green tea and the polyphenols of red wine, is not found in other grains or beans, but is contained in great quantity in buckwheat. This bioflavonoid strengthens capillaries and so helps people suffering from arteriosclerosis and high blood pressure. Recent studies indicate that rutin is also a powerful antioxidant that fights free radicals, which are responsible for many cancers.
Energizing and nutritious, buckwheat can be served as an alternative to rice. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.
Buckwheat is native to Northern Europe as well as Asia. From the 10th through the 13th century, it was widely cultivated in China. From there, it spread to Europe and Russia in the 14th and 15th centuries, and was introduced in the United States by the Dutch during the 17th century.
Buckwheat is widely produced in Russia and Poland, where it plays an important role in their traditional cuisines. Other countries where buckwheat is cultivated commercially include the United States, Canada, and France famous for its buckwheat crepes..."
Cold Soba with Carrots & Snap Peas
This is a versatile recipe! You can easily add shrimp, chicken, beef, tofu, edamame, peppers etc.
Serves 4-6
1 Package soba noodles
1 lb organic chicken breast or parts (optional)
12 Shrimp, cooked and cleaned (optional)
1 Package firm tofu, drained and cut into 1 inch cubes (optional)
1 Package organic snap peas, threads removed
2 Organic carrots, peeled
1 Scallion, chopped (optional)
1 Knob fresh ginger, peeled (or use organic jarred, minced version)
2 Cloves garlic, minced (or use organic jarred, minced version)
2 Tablespoons toasted sesame oil (SET ASIDE for drained pasta)
1/4 C organic almond, cashew or peanut butter
1 Tablespoons toasted sesame seeds (optional, stores sells roasted)
2 Tablespoons rice vinegar
1 Tablespoon water
2 Tablesspoons soy sauce (low sodium version)
2 Dashes red pepper flakes (optional for heat)
1 teaspoon honey or sugar (optional depending upon how much sugar in the nut butter used)
Instructions:
**Set sesame oil aside.
*Boil water for blanching snap peas.
*Boil water for soba.
*Peel 1 garlic cloves or use 1/2 teasoon jarred, minced garlic.
*Peel 1/2 inch knob fresh ginger or use 1/2 teaspoon jarred, minced ginger.
*In a food processor, add all ingredients in above list (ECXEPT SEASME OIL) pulse about 10 times. Set aside.
*If adding chicken or beef, season with salt and fresh pepper, saute med-high.
*If adding tofu, season with salt and fresh pepper, med-high pan saute with some sesame oil for 3 minutes each side.
*Take each snap pea and peel off top and bottom threads by the ends with paring knife.
*Blanch snap peas for 2 minutes. Drain and immerse in cold ice water for 3 minutes and drain.
*Peel carrots and rinse peeler. Over a bowl, continue to peel carrots and save the carrot shreds.
*Wash, peel and mince 1 scallion, white and green and set aside.
*Cook soba according to package instructions.
*If adding shrimp, med-high heat and saute for 2 minutes.
**Drain soba well and rise with hot water.
*With tongs, toss soba with the 2 Tablespoons of toasted sesame oil.
*Add the sauce, snap peas and shredded carrots (veggies, tofu, chicken, shrimp or beef) toss with tongs and serve.
*This dish can be stored in refirgerator for 4 days. Great for lunch and dinner!
Bon Appetit! - ボナペティ
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