Budget-Friendly Gluten-Free Noodle Soup with Miso
The following recipe yields two servings.
2 packs organic millet and brown rice ramen dry noodles (Lotus Foods brand)
¼ organic napa cabbage (medium size): cut into 1 to 2-inch-wide strips
1/3 organic yellow onions: diced
½ stalk organic scallion: cut to 2-inch long
1 cup organic fresh oyster mushrooms
1 tbsp organic fresh garlic: minced
2 tsp organic grated fresh ginger
1 tbsp organic red soy miso or chickpea miso
2 cups organic baby kale
1 cup chopped organic fresh cilantro
2 large organic eggs
½ tbsp avocado oil
3 cups organic chicken stock
8 to 10 cherry tomatoes: cut in half
Organic white pepper
Optional: Asian chili sauce or chili oil
· Sea salt to taste
In a pot, fill it with water, boil the egg for a few minutes, place the egg on a dish to let it cool, and then peel the shell and cut it in half.
Fill the water in the same pot and follow the instructions on the noodles package to boil the noodles. Drain the water. Do NOT overcook it.
In the same pot or Dutch oven, heat up avocado oil at low to medium briefly. Add in diced onions and sauté them for a few minutes till the onion is translucent.
Into the pot, add chicken stock, napa cabbage, oyster mushrooms, ginger, garlic, and miso. Stir evenly. Cook for about 10 to 15 minutes till napa cabbage is eighty percent cooked. Stir once in a while and watch the liquid in the pot. Add more chicken stock if needed.
Now add in baby kale, cilantro, and scallion, and cook for about 1 minute.
Transfer the food into a serving bowl. Place the egg and cherry tomatoes on top. Enjoy!
Culinary Medicine Benefits:
The recipe includes various foods containing a wide array of vitamins, minerals, electrolytes, phytonutrients, and amino acids. There is an anti-inflammatory focus in selecting the ingredients with the following considerations:
All ingredients are gluten-free, dairy-free, and meatless.
Most of the ingredients selected are plant-based foods.
All the ingredients used in this recipe are organic, with reduced exposure to pesticides and other toxic chemicals.
The lipid selection for cooking this dish is avocado oil with a smoke point at 500 degrees Fahrenheit, making it an excellent choice for heat cooking with a much lower risk of lipid oxidation.
This recipe is perfect for vegetarians and those who suffer from food sensitivities, such as gluten and dairy sensitivity and lactose intolerance. It’s an excellent choice for those who have autoimmune diseases such as Celiac disease. These food sensitivities could trigger inflammatory responses in the gastrointestinal tract, potentially causing gut permeability and even a leaky brain. As a result, systemic inflammation will gradually build up in the body, leading to chronic health conditions, such as autoimmune disease, neurological dysfunction, metabolic disorders, etc.[1,2] Avoiding reactive foods can help improve the gut lining integrity, tame the body’s inflammation, and reduce risks of chronic disease or manage any existing chronic condition.
How was this recipe made to be low-cost while maintaining nutrient density?
The dish is not only delicious and nutrient-dense but also low-cost. Here are a few considerations for reducing the budget:
Even though several ingredients are selected, most items are plant foods. As we know, animal products, in general, cost a lot more than plant foods. Choosing mainly plant ingredients naturally lowers the cost of the dish.
One ingredient, which is the oyster mushroom, costs significantly more than the rest of the ingredients. But because the weight of oyster mushrooms is light and only a small amount is needed, including this ingredient in the recipe doesn’t add much additional cost. Moreover, considering all the beautiful nutrients oyster mushroom provides, it makes it all worthwhile!
Jenny Noland, MS, CNS, CNGS, CKNS, LDN, MBA
Functional Nutritionist in Eugene, Oregon
Board-Certified Nutrition Specialist
Board-Certified Nutritional Genomics Specialist
Board-Certified Ketogenic Nutrition Specialist
Certified Oncology Nutrition Specialist
Personalized Nutrition Therapy for Metabolic Dysfunction and Cancer Care
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Obrenovich M. Leaky Gut, Leaky Brain? Microorganisms. 2018;6(4):107. doi:10.3390/microorganisms6040107
Roszkowska A, Pawlicka M, Mroczek A, Bałabuszek K, Nieradko-Iwanicka B. Non-celiac gluten sensitivity: A review. Med. 2019;55(6). doi:10.3390/medicina55060222