This mood-boosting meal is all about gut health. Did you know that 95% of your serotonin (happiness hormone) is produced in your gut? The microbes in your gut support the overall production of hormones that can regulate your mood and support the reduction of anxiety. Your nutritional choices play a huge role in this and certain foods can either add to a healthy gut microbiome or take away from it. It's up to you to choose wisely. That is why I love creating gut-loving recipes that are quick, easy and delicious to make. Below you can look at the breakdown of the ingredients in this miso ramen and why they are so good for your gut and contribute to boosting your mood.
Garlic & Ginger - Both prebiotic-rich foods which support a healthy gut by feeding the good bacteria that make up a healthy gut microbiome. Also known for their amazing antimicrobial, anti-inflammatory and antioxidant-rich properties to support immune function, mental health and general well-being.
Bone Broth - A superfood-enriched broth rich in essential vitamins and minerals to support skin health, gut health, immune function and energy. Gelatin and the amino acids found in bone broth help to line the mucus membranes in the intestine to support gut integrity.
Miso - Miso is a fermented food meaning that it is rich in beneficial bacteria and microorganisms that have a probiotic effect on the gut. They populate the gut with beneficial bacteria it requires to thrive and improves digestion. Miso is also rich in vitamin K, zinc and other beneficial minerals. A really delicious superfood.
Bok-Choy - Rich in vitamin C, and vitamin K and a good source of fibre.
Soba Noodles - A wholegrain that is great for the gut and it is also a great gluten-free substitute for other noodles.
Gut Loving Miso Ramen with Soba Noodles
Serves 4 | 25 minutes
5cm piece Ginger, peeled & sliced
2 Garlic cloves, sliced
3 spring onion stalks, roughly chopped
15g dried shiitake mushrooms, soaked in water
1 tbsp sesame oil
1 tbsp chilli paste (more if you like it spicy)
1/4 cup white miso paste
1/4 cup tamari
1L bone broth or vegetable stock
2 cups water
1 lime, juiced
1-star anise
1 packet of soba noodles
1 bunch bok-choy
50g Enoki Mushrooms
To serve:
Spring onions
Sesame seeds
Hard-boiled egg
Extra chilli oil
Method:
In a saucepan over medium heat add the sesame oil followed by the garlic, ginger and spring onion. Sauté for a couple of minutes and add the chilli paste, miso, tamari, stock, water, star anise and lime juice.
Allow the broth to simmer for 10-15 minutes. Add in the shiitake mushrooms.
Meanwhile, cook the soba noodles as per the packet instructions. With 30 seconds to go on the noodles add the bok choy and cook. Take off the heat, strain and rinse with cold water to stop the cooking process. In a separate pot, cook the eggs to your desired consistency.
To plate, add the bok-choy, soba noodles, enoki mushrooms, and broth and top with sesame seeds, egg and spring onion. Enjoy!
This dish is perfect for a winter's night! To watch the full video head over to my Youtube channel or Instagram page.
I hope you enjoy this mood-boosting meal! Sending lots of love,
Malissa xox