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16 January 2016

Energy-boosting Turmeric Noodles



Energy-boosting Turmeric Noodles - packed with iron rich ingredients like lentils, coconut milk, broccoli, tofu & turmeric. This dish not only tastes and smells amazing but is packed full of nutrients, its high in iron, protein and antioxidants, for an all round energy boost when you need it! More mild than a curry, this fragrant sauce brings plenty of flavour whilst staying light and refreshing, for a delicious pick-me-up meal, guaranteeing that euphoric feeling

This next recipe contains a whopping 13.9mg of iron per serving, the daily recommended value for iron is 14.8mg per day for UK women, this value takes into account that most iron sources are not readily bio available to our bodies, we need 1.5-2mg of iron to be absorbed everyday for normal functioning. There is limited research on the exact amount of non-haem, plant based iron  vegans should be eating, as the bio availability of the food is lower in plant based sources and also dependent on the other foods eaten with the iron-rich and the other nutrients in that specific food. A good rule of thumb however is to consume these foods with others containing vitamin C, like the broccoli in this dish and to lay off coffee, tea or cocoa for at least an hour after your meal; the tannic acid is these foods can bind with iron and inhibit absorption.

Iron is an important mineral in our bodies; two thirds of our iron reserves make up haemoglobin molecules; part of our red blood cells which bind to oxygen and transport it in the bloodstream throughout the body, without sufficient iron we cannot transport enough oxygen to our cells, so it is important that we consume this mineral everyday. Whilst we can make every effort to consume enough iron in our diets, some individuals may not absorb it as readily as others, if you are worried about your iron levels and feel that you constantly lack energy required to go about your daily life, contact your local GP for a blood test.

I cooked my tofu in my new waffle iron, but you could always use a panini press or even just a frying pan. Cooking tofu in a waffle iron is my new found favourite way, it presses it perfectly and you end up with a nice, crispy outside in relatively little time.

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Energy-boosting Turmeric Noodles | Serves: 2 | Time: 25 mins


You'll need


  • Chopping board
  • Knife 
  • Frying Pan
  • Saucepan
  • Fine grater
  • Veg peeler
  • Non-stick frying pan/ waffle iron/panini press

Ingredients

  • 2 garlic cloves
  • 1 inch ginger
  • 1/2 medium sized red chili
  • 2 tsp stock powder
  • 1-2 tbsp soy sauce, to taste
  • 1/2 lemon/ lime
  • 2 tbsp turmeric powder
  • 1 medium broccoli stalk/ tenderstem broccoli (200g)
  • 1/2 can coconut milk, whisked up (200ml)
  • 2 cup water
  • 1/2 block tofu (200g) 
  • 1 cup (200g) cooked beluga lentils
  • 2 servings noodles
  • Large handful fresh coriander
  • 1 tbsp sesame oil
Method:

  1. Mince the garlic and add to the pan with a splash of sesame oil on a low heat, then finely chop the chili, peel and grate the ginger and also add this to the pan, fry for a couple of minutes. Meanwhile, chop the broccoli, including the stems (just remove the really tough outer layer) and also add this to the pan with 2 tsp stock powder, soy sauce, lime juice, turmeric powder, cook for a few more minutes. Then add the coconut milk and water and increase the heat to medium, cook for 5-10 mins until the broccoli is tender.
  2. Cook the tofu by either placing in a waffle iron, panini press or even shallow frying in a non stick pan and then cut into cubes, this should take about 10 mins. Then add to the frying pan along with the lentils, stir and leave for a couple of minutes to infuse.
  3. Cook the noodles according to packet instructions and serve up in a bowl with the tofu mix over the top and a good amount of fresh coriander and enjoy.
Cassidy xx

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