One of my patients asked me during a consultation yesterday: “What are you going to eat tonight? Very good question! And quite right to be inspired by the one who advises you.
So here’s the recipe for my dinner last night, with the organic explanations behind the choice of ingredients.
A Quick Simple Recipe
Ingredients
- 50 g buckwheat noodles (soba)
- 5 Shitake mushrooms
- 1/2 head broccoli
- 1/2 organic red onion
- almond milk
- Soy sauce
- Ginger and sumac powder
- 1 tablespoon mixed oil (olive, linseed and rapeseed)
Preparation
1/ Cook pasta in boiling water. Drain, rinse and set aside.
2/ Finely chop the broccoli and set aside for 30 minutes. Wash mushrooms and dry on paper towels.
3/ Chop the red onion. Sauté in a saucepan with a base of almond milk, a dash of soy sauce, ginger powder and sumac. Add broccoli and mushrooms. Cook for a few minutes, then add the pasta. Cook for a further 1-2 minutes.
4/ Arrange on a plate and add the oil mixture.
Et voilà 🤗
Choice of ingredients
Buckwheat pasta: because it’s gluten-free. Even without gluten sensitivity, poorly digested it can be pro-inflammatory especially in cases of leaky gut syndrome.
Shitake mushrooms: for their beneficial effects on immunity (including cholesterol management and blood circulation).
Broccoli: because it contains glucoraphane and its activating enzyme myrosinase. Myrosinase transforms glucoraphane into sulforaphane, a molecule involved in one of the liver’s detoxification pathways. The problem is that myrosinase is activated by grinding and chewing, and inhibited by heat. And since eating raw broccoli isn’t exactly appealing, I’m sharing this tip with you: cut the broccoli finely to release the enzyme, and leave it to rest for 30 minutes before cooking. Sulforaphane is then produced, and the good news is that it resists cooking.
Red onion: for its richness in quercetin, a polyphenol with antioxidant, anti-inflammatory and intestinal benefits… and that’s just the beginning of the long list!
Mixing oils: by adding oil after cooking, you limit its oxidation (oxidized lipids are never good, especially for your arteries). What’s more, by mixing these oils, you ensure that you’re getting enough omega 3 and 9…and not just omega 6!
Bon appétit !
Read more of my recipe in my e-book (french) about “Diet for people with type II diabetes”
