Gochugaru Peanut Noodles
Real talk: noodles are one of the two best things in the world.*
Also real talk: we love waking up feeling light & confident in our bodies.
It seems like the two might be in conflict, but they really don’t need to be.
There are so many healthy noodle options to choose from. Three of my favorites are glass noodles, buckwheat noodles, and kelp noodles.
I make kelp noodles often because they require so little prep, have lots of fiber but very very low calorie, and when prepared right, the texture is kinda addictive.
*the other one is bread. RIGHT?!
Kelp noodles are made from kelp, a type of brown seaweed, along with water and sodium alginate, a natural substance derived from seaweed. These noodles are incredibly low in calories and carbohydrates and have a neutral flavor, making them versatile in a variety of dishes. Since kelp noodles require minimal processing—just rinsing and cutting the kelp, and then combining it with sodium alginate to form noodles—they retain most of the nutrients found in seaweed without the need for heavy processing or additives.
Why Kelp Noodles Are Good for Gut Health:
Rich in Soluble Fiber: Kelp noodles are high in soluble fiber, particularly alginates. Soluble fiber helps to form a gel-like substance in your gut that aids in slowing down digestion, stabilizing blood sugar, and promoting the growth of beneficial gut bacteria. The fiber from kelp noodles can also enhance the production of short-chain fatty acids (SCFAs), which are crucial for gut health and help reduce inflammation in the colon.
Low-Calorie and Easy to Digest: Kelp noodles are very low in calories and easy on the digestive system. For people who struggle with bloating or slow digestion, they are a lighter alternative to wheat or grain-based noodles, reducing the chances of digestive discomfort.
Supports Thyroid Health: Kelp is naturally rich in iodine, a mineral that is crucial for proper thyroid function. A healthy thyroid regulates metabolism, which directly affects digestive health, including bowel regularity and energy levels. Optimizing thyroid function can help prevent constipation and other digestive issues tied to sluggish metabolism.
Gut Barrier Integrity: The iodine, magnesium, and calcium in kelp noodles support the integrity of the gut lining. A strong gut barrier prevents "leaky gut," where toxins or undigested food particles pass into the bloodstream, causing inflammation and bloating. These minerals also play a role in balancing fluid retention, reducing bloating caused by water retention.
Alkalizing Effect: Kelp noodles have an alkalizing effect on the body, helping to balance pH levels. An acidic diet can contribute to inflammation and digestive distress, while alkalizing foods like kelp support a more balanced environment in the gut, promoting better overall digestion.
This Dish
kelp noodles, cucumber, carrots, watermelon radish, sun gold tomatoes, avocado, scallions, cilantro, sugar snap peas in a gochugaru peanut sauce
The Benefits
good for gut health, bloating, and your nervous system. specifically:
Kelp Noodles, Sugar Snap Peas, Dulse, Radishes, Carrots, & Cucumber are excellent sources of both soluble and insoluble fiber, which are key for healthy digestion and fighting constipation. Soluble fiber helps absorb water in your digestive system, making stools softer and easier to pass, which reduces constipation and helps move waste out of the intestines efficiently. Insoluble fiber adds bulk to your stool, aiding in bowel regularity and preventing waste from accumulating and causing bloating. Fiber also nourishes beneficial gut bacteria, encouraging the production of short-chain fatty acids (SCFAs) like butyrate, which help reduce inflammation, strengthen the gut lining, and support overall gut health.
Avocado, sesame seeds, and peanut butter are all rich in healthy fats like monounsaturated and polyunsaturated fatty acids. These fats help regulate your gut and support bowel health by stimulating the release of hormones like GLP-1, which slows digestion and helps prevent bloating by ensuring food moves smoothly through your system. Healthy fats also aid in the absorption of fat-soluble vitamins such as vitamins A, D, E, and K, which help maintain a strong gut lining and reduce inflammation. These fats also support your nervous system by providing essential building blocks for brain function and neurotransmitter production, improving mood and reducing stress.
Tomatoes, Goji Berries, Dates, Gochugaru, & Cilantro are rich in polyphenols and antioxidants, which are important for reducing inflammation in the gut and supporting a balanced microbiome. Polyphenols help protect your cells from oxidative damage and promote the growth of beneficial gut bacteria, which reduces gas and bloating. These antioxidants also support the health of your nervous system by helping to regulate the production of serotonin and other mood-stabilizing neurotransmitters, which can calm your mind and reduce stress-related digestive issues.
Garlic, Radishes, Carrots, & Scallions are rich in prebiotic fibers, which act as food for the beneficial bacteria in your gut. Prebiotics encourage the growth of Lactobacillus and Bifidobacteria, which are important for reducing bloating, improving digestion, and fighting off harmful bacteria. Prebiotics also improve gut barrier function, which reduces the risk of intestinal permeability, a condition that can lead to bloating and inflammation.
Ginger and garlic both contain natural digestive enzymes that help break down food more efficiently, reducing the likelihood of bloating from undigested food. Ginger, in particular, contains zingibain, an enzyme that aids in protein digestion, helping to prevent gas buildup. Raw carrots help stimulate the production of digestive enzymes, promoting smooth digestion and preventing constipation by improving bowel motility.
Carrots, cilantro, tomatoes, radishes, and avocado are rich in Vitamin A, which supports the health of your gut lining and helps maintain mucosal integrity. It also promotes good vision and immune function, important for preventing inflammation that can affect your gut.
Tomatoes, radishes, cilantro, scallions, and goji berries are rich in Vitamin C, which plays a key role in collagen production, which in turn strengthens the gut barrier and prevents intestinal permeability (leaky gut). It also helps reduce inflammation and supports immune health, which can aid in reducing bloating and digestive discomfort.
Avocado, sesame seeds, & goji berries are rich in Vitamin E, powerful antioxidant that protects cells from oxidative stress, including those in your gut. Vitamin E also supports skin health, and its anti-inflammatory properties may reduce bloating and swelling.
Cilantro, scallions, avocado, and sesame seeds are rich in Vitamin K, which is essential for proper blood clotting and may help maintain a healthy gut lining. It also supports calcium metabolism, important for overall digestive health.
Garlic, scallions, sesame seeds, avocado, and radishes have B vitamins (specifically, B1, B2, B3, B5, B6), which support energy metabolism, nervous system health, and help reduce stress, which can alleviate gut-related symptoms like bloating. They also play a role in the production of neurotransmitters, which affect mood and gut-brain communication.
Cilantro, avocado, scallions have folate (aka B9), which is essential for cell repair and growth, particularly in the gut lining. It also supports nervous system health, which can reduce stress-related bloating and digestive issues.
Kelp & dulse are rich in iodine, which is crucial for thyroid health, which regulates metabolism and digestive function. A healthy thyroid can reduce constipation and prevent bloating caused by slow digestion.
Sesame seeds, goji berries, and avocado have magnesium, which helps relax the muscles in the digestive tract, promoting smoother bowel movements and preventing constipation. It also reduces bloating by preventing water retention and easing stress on the nervous system.
Tomatoes, cucumbers, avocado, and cilantro have potassium, which helps regulate fluid balance in your body, reducing bloating caused by water retention. It also supports muscle contractions in the gut, which aids in bowel regularity and preventing constipation.
Sesame seeds, goji berries, and avocado have zinc, which is important for maintaining gut barrier integrity and supporting immune function. It helps with the repair of the intestinal lining, reducing the risk of leaky gut and the associated bloating and digestive discomfort.
The Recipe
Ingredients:
1 package kelp noodles (or use buckwheat or glass noodles)
6 tbsp gochugaru peanut sauce
1 cucumber
1 carrot
1 radish
1 cup cherry tomatoes
1/2 cup sugar snap peas
3 stalks scallions
1 avocado
a little cilantro
optional: goji berries
optional: 1-2 tbsp sesame seeds
Gochugaru Peanut Sauce Ingredients:
1/2 cup peanut butter
1 tbsp gochugaru*
2 tbsp rice vinegar (unseasoned!!)
3/4 cup pitted medjool dates
1 cup water
4 finger-sized bits of fresh ginger, peeled
3 cloves garlic
1/4 cup tamari
1/2 tsp dulse flakes
Instructions:
blend all the sauce ingredients together. note: the recipe makes more sauce than you need for just these noodles, but that’s a good thing bc the sauce is straight from heaven
cook noodles according to package instructions. if using kelp noodles, do this. TRUST me do NOT skip these steps, it’s how you get them to be soft and not crunchy:
rinse kelp noodles
soak in water with 1 tbsp baking soda & 1 tbsp vinegar
break up the noodles with your fingers and swish them around a bit
soak until the noodles soften (it really depends on how much baking soda you use, but maybe 20 minutes. just feel them and make sure they are soft)
drain & rinse really well. I rinse them 3-4 times and then let them sit in a sieve to drain really well!
julienne cucumber & carrots, and chop up scallions
mix everything together
Links
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