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Veggies
for health! We’re seeing information everywhere to “eat
more vegetables!” Sometimes it seems easy; other days,
quite the contrary. One key is finding wonderful recipes that
can be adapted, year round, that you and your family and friends
enjoy. One such recipe is a noodle and peanut sauce combination,
with seasonal vegetables. Try it with any trio of vegetables
you like!
1
large bunch of broccoli, cleaned and cut into bite-sized
pieces
1 cup snow peas
1 cup peeled and bias-cut carrots
OR about 3 cups of any vegetable combination you love
8 oz. Noodles (whole grain udon, spaghetti, or fettuccini
work great)
1/4 - 1/3 cup peanut sauce |
Peanut
Sauce
1/2 cup organic peanut butter
2 tablespoons minced candied ginger
2 or more large cloves garlic, minced
1/2 - 2/3 cup of water
2 tablespoons Tamari sauce (or soy sauce)
1 teaspoon brown rice vinegar (or balsamic) |
Garnishes
2 tablespoons chopped, toasted peanuts (organic ones are best
to avoid aflotoxins)
1 bunch scallions, cleaned and chopped, with most of green
tops included
dash cayenne (optional)
Prepare vegetables and steam, placing longest cooking ones
in bottom of steamer and adding others, just until “fork
tender.” Rinse with cold water to stop cooking process.
Meanwhile, cook noodles according to package directions.
For the sauce, place all ingredients in a blender or food
processor and pulse until well mixed. Taste and adjust seasonings.
It may seem a bit salty; remember that it will be mixed with
bland foods and is awesome! Leftover sauce may be refrigerated
a few days and is great as a dip for fresh vegetables or spooned
over a baked potato.
When noodles are cooked, rinse under cold water. Drain well
and place in a bowl. Add sauce and mix well, to prevent sticking
together. Add vegetables and mix gently (I find that tongs
work well for this step). Add more sauce, if needed, until
of the consistency you like. Garnish with peanuts and scallions.
My husband John and I like to eat this meal, warm, for supper.
The following day, it makes a great cold salad.
I like to “showcase” 2-3 vegetables with varied
colors in this recipe. You can also use smaller amounts of
each, with more variety. Other vegetables to consider: cauliflower,
brocciflower, peppers, zucchini, mushrooms, asparagus, eggplant,
any type of greens.
Amy Shuman has been an open-minded registered dietitian in
the Cumberland, Maryland area for over 25 years. She enjoys
helping others with wellness, nutrition and herb information
at her home, The Shuman Life Center. She and her husband,
John, may be reached by e-mailing: jashuman@charter.net
or phoning 301-777-3719.
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