Jewish Journal

It’s So(ba) Good For You!

by Arielle Adelman

October 21, 2013 | 11:11 am

Photo credit: Kalishotme.com

The  Japanese seem to get so much right in the food/nutrition category, which explains a major reason why their life span far exceeds American’s. It isn’t just sushi that contributes to longevity and health, but the nutrient packed buckwheat found in Soba noodles, which is ubiquitous in the Japanese diet.

So let’s talk Soba noodles.  Soba is made from buckwheat, a noodle higher in protein and fiber than your average white flour pasta.  Soba noodles are lower in calories and carbohydrates than regular noodles (1 cup of soba contains only 113 calories, versus spaghetti that has 221 calories). Soba also is high in Thiamin (B vitamin) and Manganese (an essential mineral) which helps support the body’s immune system and synthesize hormones/tissue/protein, respectively.  To read more about the health benefits of soba, click here.

To make this dish a balanced meal (soba provides a whole grain carbohydrate), add a little fat (sesame or olive oil or mash up some avocado) and a bit more protein because 6g isn’t very much (salmon, chicken, egg, or tofu).

Now that you are so excited to eat Soba, I have two user warnings:

1. Read the label on the package! Not all Soba is created equal.  Look for brands that have at least 6g of protein per serving, and the more fiber, the better.

2. It is tempting to consume a huge bowl of soba (like the model in the picture who of course, ate the whole thing. NOT.), but 1 cup is all you need, so be mindful of your portion sizes.


Simple Soba Anytime Recipe

1 cup hot or cold Soba noodles (cook according to package)

Assortment of vegetables (I recommend cooked broccoli, spinach, radish, shredded carrot, roasted eggplant)

1 teaspoon of sesame oil

1 green onion, finely chopped

sesame seeds, optional

2 to 4 oz  pre-cooked salmon or chicken (I like to add a little additional protein to this meal.  A runny egg would be perfect on top of these noodles, too!)

1. Put soba noodles and vegetables in a pretty bowl.

2. Toss  noodles with sesame oil and vegetables of your choice.  Top with onion and sesame seeds.

3. Enjoy knowing that you are taking care of your tastebuds, mind and body!


Even Simpler (but sophisticated) Soba Noodle Recipe

1 cup soba noodles

1/4 avocado

1 egg, cooked sunny side up

1/2 teaspoon garlic powder

truffle salt (Just a dash. Too much salt is not healthy).

1. Place soba in pretty bowl.

2. Mash avocado, garlic powder, and truffle salt  in the noodles.

3. Top with egg. Puncture the yolk with your fork/chop stick and allow the yolk to ooze all over your noodles.

4. Relish the fact that you choose to eat food that tastes amazing and supports your health.


Photos by Kali McCabe

Makeup by Yasuko Shapiro


RELIsh Life is Arielle's healthy lifestyle website/blog. Arielle is a certified life and wellness coach who helps you find balance in life by creating practices for the mind, body, and spirit.

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Celebrity personal assistant turned Wellness Nerd. Home cook turned Kitchen Professor. Health & Wellness/Life coach in training. Master’s in Nutrition and Dietetics...

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