Soba Noodles with Lemon Tahini Sauce and Arugula

An easy and delicious lunch

by Guiomar Campbell. RST, RN

This is an easy and nutritious recipe to cut back on calories  and
carbs. Replace your white flour noodles for soba noodles, a japanese
noodle made out of buckwheat flour.
Soba noodles is a great source of manganese and Thiamin, a vitamin
that helps to maintain a healthy brain, muscles, skin and hair.

Buckwheat is a wonderful carbohydrate that actually prompt the growth
of friendly bacteria in the digestive tract. It is a wonderful flour
to use for multiple purposes. It does not contain gluten.
A new study shows that buckwheat may also help diabetics lower blood
glucose levels.

Sesame seeds are a good source of the amino acid Methionine.
Methionine is an important contributor to liver detoxification and
helps with the absorption of other amino acids. It is also an
excellent source of copper and calcium, as well as a good source of
manganese, iron, phosphorus, vitamin B1 (thiamin), zinc, vitamin E,
protein and fiber.

Nutritional value:
1 cup of soba noodles- 6 g of protein, 0.1g of fat and 24 g of
carbohydrates, 113 calories.
1/ cup of sesame seeds-  74 % of copper, 31% magnesium, and 35% calcium.

Tahini sauce
1 cup of sesame seeds soaked for 4 hours
Salt to taste
1 Tbsp of sesame seed oil
2 Tbsp of olive oil
1/4 cup of water
Combine all ingredients in a blender and blend it until creamy. Put it
in a jar and keep it in the fridge.

Tahini Citrus Sauce
Makes a batch that you can store and use all week.
11/2 cup Tahini sauce- (see recipe above) or buy tahini sauce
3/4 to 1 cups water
1/2 cup fresh squeezed citrus (lemon and lime)
1 clove garlic, diced
1 tablespoon parsley, chopped
1 teaspoon cumin
1 pinch cayenne pepper
salt to taste

In a mixing bowl combine Tahini, water and citrus juice(s). Whisk
together and add garlic, parsley, cumin, cayenne pepper and salt.
This refreshing sauce can be used as a salad dressing, as a
spread for toast, over steamed vegetables, or over a fiber-rich
grain, like buckwheat soba noodles.

Soba Noodle Salad
Serves two
2 cups of cooked soba noodles
1/2 cup Tahini Citrus Sauce
1 cup fresh organic arugula
1 cup broccoli stalks, shredded
1/2 cup carrots, shredded
1/2 cup red bell peppers, sliced fine
1Tbsp of green onions
2 Tbsp of hemp seed.

Cook the soba noodles in boiling water until tender( 5 min) and store in
refrigerator until ready to make this quick salad. In a bowl, add the
soba noodles and the shredded broccoli stalks (or other thinly
sliced vegetables). Pour 1/2 cup of the Tahini Citrus Sauce and
mix well. Lay the arugula on a plate and add the soba noodle
mixture, shredded carrots, bell peppers and cucumber slices.
Enjoy it.

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Guiomar Campbell CST. RN
Lotus Arts and Wellness
94 Cumberland St. Suite 805, Toronto
647 428-7200
www.lotusartswellness.com
www.lifecycleswellness.com