Eating your way through the winter doesn’t have to mean stodgy food and heavy meals. In fact it’s an easy task when you know exactly what you need to eat and how to get make it.
This is when food becomes not only your energy and sustenance but also your medicine.
READ MORE: Must eat immune foods
There are a number of nutritional weapons you can have up your sleeve to ward off the winter ills and this seasonal salad comes with a number of them.
The miso tahini dressing is packed with all the good stuff. Miso, a fermented soybean paste, is your source of healthy probiotic bacteria. Throughout winter, our immune system needs support from good digestive bacteria so eating fermented foods is a must.
The tahini is rich in zinc which can help prevent the onset of colds and flu as well as help you recover more quickly.
The addition of garlic in its raw form means it retains its antibacterial properties, perfect for supporting you while exposure to bacteria is high.
Cauliflower, packed full of vitamin C, is the winter vegetable of choice for this salad and the addition of butter beans provides you with long-lasting energy and a good source of protein.
EAT MORE: Foods to help beat back a cold this winter
Winter soba noodle salad
Makes 4 servings
- 1 medium head cauliflower, cut into florets
- 2 tbsp coconut oil, melted
- A generous sprinkle of salt and pepper
- Chilli flakes (optional)
- 1 can butter beans, rinsed well
- 1 packet of buckwheat soba noodles (or wheat if not gluten-free)
- Sprouts to garnish
Miso tahini dressing
- ¼ cup/55g mild gluten-free miso paste
- ¼ cup/60g tahini
- 1 clove garlic
- ½ cup of water, plus extra if needed
How to make
- Heat your oven to 210 degrees Celsius and line a baking tray with baking paper
- Place the melted coconut oil (you can melt it in the oven by placing it on the baking tray while it’s warming up), salt, pepper and chilli flakes (if using) onto the baking tray and mix into the oil. Place your chopped cauliflower florets on to the tray, toss it in the oil mixture and place into the oven to bake for 20 minutes, turning at the halfway mark. Remove once your cauliflower is golden and roasted
- Make the dressing by placing the tahini, miso, garlic clove and water into a small blender and blitz until well combined. If you want to loosen it up slightly, add up to a 1/4 cup more of water
- Cook the soba noodles as per the directions on the packet. It will vary depending on whether you have 100% buckwheat noodles or a combination of wheat and buckwheat
- Once all the components are ready to go, all you need to do is assemble them. Divide the noodles into 4 bowls, top with cauliflower and butter beans then drizzle the miso-tahini dressing over the top. Garnish with sprouts of your choice and serve
- The components of this salad can be easily stored to be served at a later date. Simply place the undressed ingredients into a container and keep them in the fridge for up to 3 days. Store the dressing in a separate container and add to the dish when serving
- To reheat the noodles, place them in a bowl of hot water for 2-3 minutes and drain just before serving
- If you have other seasonal vegetables at home including broccoli or pumpkin, you can use these in place of the cauliflower or combine the vegetables for more variety
- If you are unable to find butter beans, cannellini beans can be used
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.
Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.
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