Superfood - March-April 2017

92 SUPERFOOD

NUT BUTTERS

Use nut butters to give a fabulous high protein

boost to your dishes, as shown in these recipes by

Pippa Murray

Peanut Soba

Noodle Salad

Get your chopsticks out and have fun trying

to pick up those pesky edamame beans.

INGREDIENTS

• 225g (8oz) buckwheat soba noodles


• 150g (5¼oz) frozen edamame beans


• 2 tbsp peanuts


• 2 carrots, peeled and sliced into fi ne
  matchsticks


• 3 spring onions, fi nely sliced


• 1 red chilli, fi nely diced


• 3 tbsp coriander leaves, roughly chopped


• 3 tbsp fresh mint leaves, roughly
  chopped


• 3 tbsp mixture of black and white
  sesame seeds


• 1 lime, cut into wedges

DRESSING

• 2cm (¾in) piece of fresh ginger, peeled
  and grated


• 2 tsp sesame oil


• 2 tsp dark soy sauce


• 3 tbsp rice vinegar


• 2 tbsp rapeseed oil


• 2 tbsp peanut butter


• 1 tsp coconut nectar

SERVES: 3

1. First make the dressing. Put all the
   ingredients into a small bowl, mix to
   combine and set aside.


2. Cook the noodles for 5–8 minutes in
   plenty of salted boiling water, stirring
   occasionally, until just tender. Drain and
   refresh by rinsing under cold water, then
   leave to dry on a clean tea towel.


3. At the same time, cook the edamame
   beans for 4–5 minutes in a separate pan of
   boiling water, then drain and refresh with
   cold water.


4. Roast the peanuts in a dry pan until
   golden, then take off the heat, tip onto a
   board and roughly chop.


5. Put the noodles in a large mixing bowl
   and add the edamame beans, carrots,
   spring onions, chilli and herbs and toss
   with the dressing. Serve sprinkled with
   the chopped roasted peanuts, the
   sesame seeds and a wedge of lime.

PER SERVING 472kcals, 20.6g protein, 14.2g fat,

(1.5g saturates), 71.1g carbs, 12.7g fi bre, 5.6g sugar,

<0.1g sodium DRESSING (PER TBSP) 60kcals, 0.8g

protein, 5.5g fat, (2.1g saturates), 0.9g carbs, 0.2g

fi bre, 0.6g sugar, <0.1g sodium

Nut

butters

SF9_P92-93 Nut Butter SHSD.indd 92 30/01/2017 10:40