A healthy meal suggestion from our family nutritionalist, Sophie Crosswaite.
I discovered this recipe recently and realised it was a winner because it includes everything my rather fussy 8 year-old loves: cucumber; edamame beans; noodles and salmon. It is a great nutritious back to school recipe and it is really quick and easy to make. As a nutritionist I feel I’m always telling people to eat more oily fish because of it’s many health benefits. It is needed for heart health, brain function and bone health and is therefore really beneficial for children who need to concentrate at school and get on with the important job of growing healthy bones! Oily fish is rich in omega 3 fatty acids, which we have to get from our food because our body can’t manufacture it. There is also some evidence it can have a protective effect against certain cancers although this may just be because eating more fish corresponds with eating less meat. Oily fish is high in vitamin D, which you predominantly make under your skin when you are outside in sunlight but food sources of vitamin D become more important as the children go back to school and they don’t get outside in the sunshine as much and the days get shorter. Despite all these benefits intakes of omega 3 in the UK are low compared to recommendations and so most of us should try to eat more fish. Soba noodles are not only gluten free but also high in fibre. Population studies have found that diets high in fibre are associated with lower incidence of cardiovascular disease, type 2 diabetes and colorectal cancer. Finally edamame beans are a great source of protein, calcium and iron and they too are high in fibre.
Ingredients (Serves 4)
- 1 cucumber, halved and sliced
- 2 tbsp Japanese rice vinegar
- 4 Salmon fillets
- 6 tbsp teriyaki marinade
- 240g frozen edamame soya beans
- 400g pack buckwheat noodles
- 2tsp toasted sesame oil
- 4 spring onions, finely sliced
- 2 tsp black sesame seeds
- Preheat grill to high. Mix the cucumber in a bowl with the vinegar and set aside. Put the salmon fillets on a foil lined baking tray and spoon over 2 tbsp teriyaki marinade. Put under the grill for 8-10 minutes until cooked through.
- Put the edamame beans in a saucepan of boiling water and simmer for 2 minutes. Drain in a sieve and rinse under cold water. Refill the pan with water, bring back to the boil and simmer the noodles for 5 minutes, drain rinse under cold water and mix with the edamame beans.
- Divide the noodles between 4 bowls, lift the cucumber from the vinegar and divide between the bowls with the edamame and salmon. Add the remaining 4 tsp teriyaki to the cucumber and spoon over the top, finish with the spring onion and sesame seeds.