Summer healthy recipe – Part III

By: Sheila Kun RN, BA, BSN, MS

Last week, if you followed the Care Ministry reading, you have learned a simple cucumber recipe that has a taste of Mexican flavor. This week let me offer you another simple recipe from my friend’s book – “The Everything guide to the Insulin Resistance Diet.” Written by Jodi Dalyai, MS, RD, CDCES and her colleague Marie Feldman, RD, CDCES.

Sesame Noodle Stir-Fry

This dish is generally served hot, but you can enjoy leftovers cold with a dash of extra soy sauce and rice vinegar to dress it up.

1 tablespoon plus 1 teaspoon sesame oil, divided
1 cup diced yellow onion
1 cup diced celery
2 cups chopped button mushrooms
1 cup chopped red bell pepper
1 cup diced eggplant
1 cup snap peas
½ teaspoon minced garlic
4 ounces dried soba noodles, cooked
¼ cup chopped unsalted peanuts
½ cup chopped fresh basil
2 tablespoons low-sodium soy sauce
¼ teaspoon crushed red pepper flakes

  1. Heat 1 tablespoon oil in a large skillet over medium heat 20 seconds. Add onion, celery, mushrooms, bell pepper, eggplant, and snap peas and saute 5 minutes.
  2. Add garlic to skillet and continue sautéing another 4 minutes or until vegetables are slightly tender.
  3. Add noodles to skillet. Stir in remaining oil, peanuts, and basil and warm another 3 minutes.
  4. Top with soy sauce and red pepper flakes and serve.

Sheila’s note: you can adapt above recipe to many green leafy vegetables or a variety of mushrooms that are available. You can even substitute the noodle with perhaps spaghetti or other noodles. The main thing is to be creative and use whatever that is in season. I always clean up my refrigerator to make fried rice or noodles this way.

Your homework from the Care Ministry this week: can you reproduce this simple fried noodle recipe at home?

Love to hear from you: