Miso Ginger Rice Noodles with Mushroom, Zucchini, and White Beans [ Immune Boosting ]
Oct 10, 2019This dinner came about because my husband and son were a bit under the weather. One had some respiratory issues and the other had a 24 hour virus.
Can you relate to this?
A house full of sickies and you're the one left to tend and mend! { I'll pause while you put on your cape #supermom }
During this blog you'll learn some knew weapons to take with you to help your family feel better! Using food as medicine is soooo cool! So I'm going to give you a bit extra at the end because I'm so happy you've chosen this recipe to stop on and well, if I can help you a little more than you expected then I did my job!
I wanted to make something that would be easy on the stomach and help their body's feel better. What really makes this an immune boosting recipe are the ingredients and how they come together.
FOOD AS MEDICINE
MISO: Fermented soybeans is common in Japanese cuisine. Studies suggest a byproduct of this fermentation process may be beneficial for blood pressure control (1). Miso contains a good source of zinc (2) and Zinc affects multiple aspects of the immune system (3).
*Dietitian Tip: I don't recommend taking a zinc supplement unless under the supervision of a health professional as it can cause deficiencies in other important metals in the body if taken too long or too high dose.
GINGER: Is not just for nausea but ginger has strong antioxidant activity (4). Ginger extract in vitro showed antibacterial activity against these bacterias; Pseudomonas aeruginosa, Salmonella typhimurium. Escherichia coli and Candida albicans (4).
*Dietitian Tip: I keep my raw ginger in the freezer! It makes it easy to grate up and keeps it longer! You're welcome :)
GARLIC: Numerous studies show garlic to have anti-viral, bacterial and fungal properties (5).
*Dietitian Tip: If your stomach can handle it. Shoot some raw garlic and what I mean is I chop up raw garlic very fine and add water into a shot glass. Plug my nose and bottoms up when I have a sinus infection or allergies etc... it's a lot but it works great!! (especially if you pair it with oregano oil or raw oregano)
For more immune boost tips try these 3 tricks:
>Checking your vitamin D status- Vitamin D plays a crucial role in immune health however this is a preventative measure and not a "when I'm sick help" like this blog is about! I recorded a podcast that explains all of this! Listen here http://nutritionsmylife.libsyn.com/nmlp-ep-17-the-vitamin-most-people-are-low-in-and-dont-even-know
>If you'd like more ways to improve your health- try the probiotic rich drink Kombucha! Watch video on Kombucha here
> Eat your fruits and veggies every day! It can be challenging reaching your daily fruit and veggie intake for the day, that's why we started drinking the Superfood Shot. Not only does this 2oz drink deliver 1/2 day servings of fruit and veggies but the the types of foods they put in their drink is what I LOVE!
- They have elderberry fruit in their shots and this is known for immune boosting qualities. You have 3 different types to choose from as well! (Foundation blend, immunity blend, and turmeric blend) >> Check them out here and use code NICOLE50 at checkout to receive 50% off first month subscription and 20% off following months and FREE shipping when you choose flex shipment.
Now how about we get to the recipe?!!
Let's eat shall we?
Immune Boosting Miso Ginger Rice Noodles and Veggies
INGREDIENTS
1/2 Box of Rice noodles, cooked al dente
2 Large Zucchini's
8 oz crimini mushrooms
1/2 Cup uncooked white beans
1/4 Cup Frozen Edamame
1 6 oz can of Water Chestnuts
1 tsp soy sauce
1 tsp olive oil
1 tsp sesame oil
DRESSING
2-3 Tbsp Miso (let your taste buds be your guide)
2 tsp Fresh Grated Ginger
1 garlic clove, finely chopped
1/2 lime juiced
1/4 Cup low sodium Soy Sauce
1/4 Cup Olive Oil
1 Tbsp Brown Sugar (optional but does help cut down on the bitterness)
Directions:
1. Boil water for dried beans ahead of time (you can even soak the beans overnight to make for faster cooking) or you can for sure use canned beans to cut time.
* Also Bring another pot to boil for your rice noodles (cooked al dente)
2. Cut your zucchini and mushroom up into bite sized pieces.
3. Preheat saute pan or wok for mushrooms and zucchini. Add some olive oil and sesame oil to the pan, add in veggies. Saute for a bit then add in a splash of soy sauce and continue sauteing until cooked.
4. Add in frozen edamame and once cooked. It's time to add those beans, drained.
5. Add in the rice noodles and toss with dressing.
Serves 4
xoxo,
Nicole Eichinger RD, LD
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/23140362
2. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=114
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
