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
- First make the dressing. Put all the
ingredients into a small bowl, mix to
combine and set aside. - 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. - 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. - Roast the peanuts in a dry pan until
golden, then take off the heat, tip onto a
board and roughly chop. - 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