Instant ramen noodles are convenient, inexpensive and they taste great. However, they are loaded with sodium and lack fibre, protein and other important vitamins and minerals. In addition, because they are “instant”, they often contain additives, of which some may be harmful to human health.
Instant ramen is classified as a processed food which means, when consumed regularly, it can increase your risk of heart disease, metabolic disease and certain types of cancer, such as stomach cancer.
But don’t worry! You don’t have to give up eating ramen. The ramen in the recipe below is made with fresh brown rice noodles. It is healthy and tastes great!
When I make ramen, I use either brown rice or black rice ramen noodles (as seen below). You can see the brand that I use here and here.
These wholesome rice noodles are packed with protein and fibre. Their nutritional value has beneficial effects on heart health and disease risk, such as diabetes, cancer and metabolic syndrome.
Below is an easy way to make healthy tasty rice ramen. It can be made with either brown or black rice ramen noodles.
Spicy ginger rice ramen
- Serves: 2 people
- Equipment: 1 large non-stick wok or a pan
INGREDIENTS
- 150 grams ramen rice noodles, preferably brown or black rice (enough for 2 people)
- 2 tablespoon (tbsp) oil (olive, sesame or sunflower)
- 2 green onions or 4 scallions, finely chopped (with smaller ones, use more)
- 2 garlic cloves, finely grated
- A chunk of ginger root, finely grated
- A splash of water
- 1/4 to 1/2 teaspoon (tsp) dry red chilli flakes (adjust hotness according to preference)
- 3 tbsps soy or tamari sauce, preferably a low salt kind
- 1 tbsp maple syrup
- 1 tsp mirin or white wine vinegar
- Roasted sesame seeds
PROCEDURE
- Prepare all ingredients, having them ready to go in small separate bowls.
2. Cook the noodles according to package instructions. Then drain with sieve, rinse and cover. Set aside.
3. On stove-top in a large non-stick wok or pan, heat the oil on medium-high.
4. Reduce heat and add the green onions or scallions (set aside some green stems for garnish later on). Sauté the onions for 30 seconds and then add the garlic and ginger. Mix and adjust heat if needed.
5. Add a tiny splash of water and mix again so that the ginger and garlic blend in and do not stick to the bottom.
6. Add the red chilli flakes, soy or tamari sauce, maple syrup, mirin or vinegar. Mix and cook for a minute or so.
7. Add the cooked noodles. (If they are sticky, quickly rinse and loosen them up under running tap water using a sieve). Mix the noodles and toss until combined and noodles absorb most of the liquid.
8. Sprinkle some sesame seeds throughout. Keep tossing (raise heat if need be) and mixing until most of the liquid evaporates.
9. Serve immediately in bowls or deep dishes. Garnish with extra sesame seeds, chopped green onion /scallion stems and/or extra red pepper flakes. Enjoy as is or with a crisp green salad and/or legumes of choice. Refrigerate leftovers in a sealed container and re-heat in micro-wave prior to serving.
Enjoy!
Health Continuum 