Inspired by the dynamic duo of Dr. Roizen and Chef Jim at the Cleveland Clinic, where I interned last summer, I’m embarking on a mission to introduce culinary medicine in an accessible way – through social media. Every Friday, I’ll be sharing a “Functional Foodie” recipe as part of my job as Patient Care Navigator at Princeton Integrative Health.
Last week, I asked the patients at my office what content they would like in regards to cooking. Overwhelmingly, they asked about quick dinners and ways to include more greens, without much effort. I thought, why not combine these two requests in one delicious recipe?
Luckily these noodles come together in 15 minutes, are a crowd pleaser, and full of pantry and freezer (hello, edamame!) staples.
Make sure to check out @princetonintegrativehealth for the full video 🙂
Buckwheat noodles are the humble hero in this dish. Their nutty complexity provides the perfect canvas for a luscious cashew cilantro sauce, where the creaminess of cashews harmonize with the vibrant green notes of fresh cilantro. This is a fun dish to eat; as you take your first forkful, the tender edamame beans and cool cucumber slices lend a delightful crunch against the springy noodles.
Since I made this dish for me (single!), I had leftover sauce. The next day, I had a delightful lunch by pairing it with my gluten-free, vegan sandwich bread, arugula, and a slice of roasted tofu. I bet though it would have tasted even better with my tofu scramble. Ahhh, until next time.
I wouldn’t be a functional foodie if I didn’t talk about the ingredients here:
- Buckwheat. Buckwheat stands out as a nutritionally rich grain, boasting notable levels of essential amino acids, particularly lysine, along with abundant dietary fiber, vitamins (such as B-complex vitamins), and minerals like magnesium and manganese, which contributes to the synthesis of connective tissues and the production of collagen (Source: “Nutritional composition and protein quality of buckwheat” in Food Chemistry, 2017).
- If you’re stictly gluten-free, most noodles at the Asian markets have wheat. These are my favorite gluten-free buckwheat noodles.
- Organic edamame. As a plant-based protein, is notable for its high protein content, with a rich amino acid profile, particularly high in essential amino acids, and also provides a substantial amount of dietary fiber, making it an advantageous component for promoting satiety and supporting muscle protein synthesis (Source: “Soybean: A Complete Food” in Comprehensive Reviews in Food Science and Food Safety, 2017).
- Why organic? Soybeans have earned the dubious distinction of being one of the most genetically modified (GMO) crops globally. The widespread cultivation of GMO soybeans, particularly those engineered to be resistant to herbicides like glyphosate, has led to an increase in the use of these chemicals.
- Cilantro. Cilantro is a rich source of dietary antioxidants, including flavonoids and polyphenols, which have been associated with potential health benefits, such as anti-inflammatory and antimicrobial properties (Source: “Phytochemical Composition, Antioxidant Activity, and the Effect of the Aqueous Extract of Cilantro (Coriandrum sativum L.) on the Behavior of Listeria monocytogenes in Fresh-Cut Apple” in the Journal of Food Science, 2017).
- Scallions. Also known as green onions, these sprouts are a valuable dietary source of essential nutrients such as vitamin K, which plays a vital role in blood clotting and bone health, as well as folate, a B-vitamin important for DNA synthesis and repair (Source: “USDA National Nutrient Database for Standard Reference Legacy Release,” United States Department of Agriculture).
- Tahini. Tahini is a nutrient-dense paste derived from sesame seeds, renowned for its richness in essential minerals such as calcium, iron, magnesium, and phosphorus, as well as its high content of unsaturated fats, plant-based protein, and bioactive compounds like lignans (Source: “Chemical Composition and Nutritional Evaluation of Sesame Seed” in Food Chemistry, 2006).
BUCKWHEAT NOODLES WITH CASHEW CILANTRO SAUCE AND EDAMAME, GF + V
Serves 2
Ingredients
- 2 servings of buckwheat noodles
- 1.5 cups frozen edamame beans
- 3 scallions, finely sliced
- 1 tablespoon sesame seeds
- ¼ C cashews
- 2 tbsp tahini (or just more cashews)
- 1 large handful cilantro
- 2 cloves garlic
- 1/2 cup almond milk or water
- 1 lime, juiced
- 1 tablespoon white miso paste
- pinch of sea salt
How to
1. Cook the noodles as per instructions on the pack. Add the frozen edamame beans to the same pan for the last two minutes to cook through. Once the noodles are cooked and drain.
2. While they cook make the sauce. Place the cashews in a bowl and cover with boiling water, leave to soak for 5 minutes. Then drain and place into a powerful blender, along with the other sauce ingredients. Pulse until smooth, you may need to add a dash more milk if it’s too thick.
3. Pour the sauce onto the noodles and mix, adding the sliced scallions and sesame seeds before serving.