Stephanie Cowan Nutrition

Supporting you to achieve inner health and wellbeing

Dr. Stephanie Cowan I Dietitian I Nutritionist I Researcher I Mornington Peninsula



Soba Noodles with Tofu and Ginger-Shallot Sauce

Posted on 28 February, 2020 at 19:00

Plant-based simply means that plants form the foundation of the diet — it doesn’t mean meat is completely off the menu. If the majority of your diet is made up of fruit and vegetables, legumes, nuts and wholegrains, with a small amount of lean meat and dairy, then hey — your diet is plant-based to! ⁣

On a plant-based diet you need to choose your protein sources responsibly. Tofu is a complete protein (contains all the amino acids our body needs), is a good source of non-haem iron and if made with calcium salts (e.g. calcium sulphate) will help to keep your bones strong.

Soba Noodles with Tofu and Ginger-Shallot Sauce | serves 5 | with low FODMAP and coeliac adaptations ⁣


500 g (1 packet) soba noodles (use 100% buckwheat for coeliac)⁣

500 g (1/2 medium) purple cabbage⁣

5 carrots ⁣

2 Bunch spring onions (use green tops only for low FODMAP), finely sliced⁣

1/2 Cup sesame seeds, toasted⁣

Thumb sized piece ginger⁣

2 tsp sea salt⁣

1 Tbsp rice wine vinegar⁣

2 Tbsp soy sauce, 1 tbsp for tofu & 1 tbsp for salad dressing (use gluten free for coeliac)⁣

1/2 Cup rice bran oil ⁣

1 Large block (300 g) firm tofu, diced⁣

1 Tbsp peanut butter ⁣

1 Tbsp honey (use maple syrup for low FODMAP) ⁣

1/3 Cup oyster sauce (use gluten free for coeliac)⁣

Water as required⁣


Combine shallots, salt, vinegar and soy in a bowl. Heat the oil and minced ginger over medium heat until it starts to boil. Take off the heat and add to the shallot mix, taking care not to burn yourself, as the oil will spit.⁣

Add soba noodles to boiling water and cook for 4 – 5 minutes or until tender. Drain and refresh under cold running water.⁣

Shred the cabbage finely into long strips. Add the cabbage to the soba noodles and pour over ginger-shallot sauce. Toss well to combine. Transfer to a large platter, season well and sprinkle over the toasted sesame seeds.⁣

Marinate diced tofu in oyster sauce, soy sauce and peanut butter (can add some sesame oil as required). Cook with carrot in nonstick pan over medium heat for 5 minutes. Add honey and cook for a further 5 minutes. Add water as required to make sticky sauce.

Categories: Low FODMAP recipes, Gluten free recipes, Vegetarian recipes

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply eqondubabvaq
11:16 on 18 March, 2020 
But pandemic acidic calculate [URL= - abamune from canada[/URL - [URL= - online pharmacy no prescription[/URL - [URL= - levitra 20 mg price[/URL - [URL= - buying amlip[/URL - amlip [URL= - cafergot for sale[/URL - animals abamune canadian online pharmacy cheap levitra cheap amlip pills cafergot ways platelet angioedema, low cost abamune overnight pharmacy levitra internet price of amlip online cafergot generic cafergot accounts: familial, lysozyme abnormality.
Reply aacadisizum
11:05 on 22 March, 2020 
Uncontrolled historical
URL= says...
ed sample pack 3
scription/ says...

eep-drugs/ says...

how to purchase cialis
URL= says...
walmart chloroquine price
ctors/ says...

coronavirus recovery
URL= says...
chloroquine coupon
age-related greet taking ed sample pack 3 for sale ed sample pack 3 without a prescription chloroquine cialis canada generic 10mg no prescription cheapest chloroquine coronavirus risk cheap chloroquine manipulating cheapest ed sample pack 3
tion/ chloroquine non generic
rugs/ cialis cheapest online prices chloroquine
/ coronavirus mediterranean buy chloroquine uk grounds salicylates, dieticians, indistinguishable.
Reply uqimavadiw
3:02 on 26 March, 2020 
The tortured [URL= - cheap imulast[/URL - [URL= - plaquenil to buy[/URL - [URL=
rice/ - chloroquine[/URL - [URL= - aldactone[/URL - [URL= - cheap cialis[/URL - caecal wall, imulast plaquenil cheapest chloroquine dosage price order aldactone online cheap cialis melphalan, imulast low cost plaquenil buy plaquenil w not prescription
chloroquine aldactone lowest price cialis pills acanthamoebae limiting.
Reply adidas ultra boost
11:47 on 11 July, 2020 
The next time I learn a weblog, I hope that it doesnt disappoint me as much as this one. I imply, I know it was my option to read, however I really thought youd have one thing attention-grabbing to say. All I hear is a bunch of whining about one thing that you could repair when you werent too busy searching for attention.
adidas ultra boost
Reply moncler
15:59 on 15 July, 2020 
A powerful share, I simply given this onto a colleague who was doing somewhat evaluation on this. And he in actual fact purchased me breakfast as a result of I discovered it for him.. smile. So let me reword that: Thnx for the treat! However yeah Thnkx for spending the time to debate this, I really feel strongly about it and love studying extra on this topic. If attainable, as you develop into experience, would you thoughts updating your weblog with extra details? It's extremely useful for me. Big thumb up for this weblog post!
Reply balenciaga trainers
1:48 on 20 July, 2020 
Spot on with this write-up, I truly suppose this web site needs rather more consideration. I?ll probably be once more to learn way more, thanks for that info.
balenciaga trainers
Reply vans shoes
4:22 on 22 July, 2020 
Good post. I learn one thing tougher on totally different blogs everyday. It's going to always be stimulating to learn content from other writers and observe a bit one thing from their store. I?d want to use some with the content material on my blog whether you don?t mind. Natually I?ll provide you with a hyperlink on your internet blog. Thanks for sharing.
vans shoes
Reply off white jordan 1
15:52 on 12 August, 2020 
My spouse and i were joyful Chris could finish off his survey through the ideas he acquired while using the blog. It is now and again perplexing just to possibly be giving out techniques which usually other people have been making money from. Therefore we consider we've got the blog owner to appreciate because of that. All the explanations you made, the simple site navigation, the friendships you give support to engender - it's got all incredible, and it is leading our son and our family understand the subject is exciting, and that's exceedingly indispensable. Many thanks for everything!
off white jordan 1
Reply bape clothing
17:05 on 12 August, 2020 
Thanks for each of your efforts on this blog. Kim enjoys carrying out research and it's easy to see why. Almost all hear all concerning the dynamic way you deliver good techniques through this web site and as well as invigorate response from other people on that content then our own simple princess is in fact discovering a great deal. Have fun with the rest of the new year. You are always conducting a useful job.
bape clothing
Reply kyrie irving shoes
15:48 on 14 August, 2020 
My spouse and i felt quite glad when Peter managed to finish off his web research through the ideas he discovered using your site. It is now and again perplexing just to continually be giving away things other folks may have been making money from. So we acknowledge we've got you to be grateful to for this. Those explanations you've made, the simple site menu, the relationships you can assist to engender - it is many astonishing, and it's really assisting our son and our family understand that topic is pleasurable, and that's very vital. Thanks for all the pieces!
kyrie irving shoes
Reply yeezys
19:21 on 14 August, 2020 
I wanted to type a small note to say thanks to you for all of the superb ideas you are giving here. My rather long internet look up has now been paid with good facts and strategies to share with my company. I would point out that most of us visitors actually are extremely endowed to dwell in a wonderful community with many wonderful people with great solutions. I feel pretty fortunate to have encountered the web pages and look forward to so many more amazing times reading here. Thank you again for a lot of things.
Reply supreme
20:32 on 14 August, 2020 
I wanted to jot down a quick word to thank you for those magnificent recommendations you are giving at this site. My considerable internet investigation has now been rewarded with extremely good ideas to go over with my classmates and friends. I would repeat that many of us site visitors are undoubtedly fortunate to dwell in a magnificent network with so many outstanding individuals with insightful techniques. I feel really blessed to have discovered your entire site and look forward to tons of more entertaining minutes reading here. Thank you once again for everything.
Reply supreme t shirt
20:01 on 16 August, 2020 
I must point out my love for your generosity for men who absolutely need help on that situation. Your personal commitment to getting the message around appeared to be incredibly insightful and have all the time encouraged those much like me to realize their goals. The important help implies so much to me and further more to my fellow workers. Warm regards; from all of us.
supreme t shirt
Reply kd 10
9:56 on 17 August, 2020 
I as well as my guys have already been taking note of the excellent helpful tips found on your web page and at once I had a horrible suspicion I never thanked the web site owner for those secrets. Those ladies were definitely for this reason passionate to see all of them and have now surely been taking pleasure in those things. Thank you for turning out to be quite considerate and then for settling on varieties of quality tips millions of individuals are really desirous to discover. Our sincere apologies for not expressing gratitude to you earlier.
kd 10
Reply kd 12
9:00 on 18 August, 2020 
Thanks so much for giving everyone an extremely remarkable opportunity to discover important secrets from here. It is usually so superb plus stuffed with fun for me personally and my office acquaintances to visit your website really three times in a week to study the newest secrets you will have. Not to mention, I'm certainly happy concerning the astounding suggestions you give. Selected 3 tips on this page are rather the most beneficial I've ever had.
kd 12
Reply nike off white
0:55 on 20 August, 2020 
Needed to post you the very little remark to thank you very much again about the gorgeous tricks you have contributed in this case. It's incredibly open-handed with you to present openly all a number of us might have sold for an electronic book to help with making some profit on their own, especially given that you could have tried it if you ever considered necessary. These points also served to become a fantastic way to understand that someone else have the identical dreams really like my personal own to learn more and more when it comes to this condition. I am sure there are thousands of more pleasurable moments up front for those who look into your blog post.
nike off white
Reply golden goose
16:00 on 21 August, 2020 
I want to get across my gratitude for your kindness giving support to people that absolutely need assistance with this one field. Your personal dedication to getting the message throughout had become rather advantageous and have without exception helped some individuals like me to realize their goals. Your insightful suggestions can mean so much to me and much more to my office colleagues. Thanks a lot; from all of us.
golden goose
Reply supreme clothing
2:47 on 22 August, 2020 
I want to show my passion for your generosity for people who really want assistance with this important idea. Your special dedication to passing the message across has been extraordinarily productive and have continually enabled somebody like me to realize their targets. This warm and helpful tutorial can mean so much to me and especially to my mates. Many thanks; from everyone of us.
supreme clothing
Reply kyrie 5 shoes
15:47 on 22 August, 2020 
I needed to compose you one little bit of note to finally thank you very much over again just for the extraordinary opinions you have documented above. This has been really surprisingly open-handed of you to give freely exactly what a few people could have sold as an electronic book in making some bucks for their own end, primarily considering the fact that you could have done it if you wanted. These principles likewise served as the good way to understand that the rest have a similar interest just as my very own to grasp lots more around this matter. Certainly there are numerous more enjoyable situations up front for those who start reading your blog.
kyrie 5 shoes
Reply jordan retro
17:16 on 22 August, 2020 
I simply had to thank you very much again. I am not sure the things that I would've created in the absence of these aspects documented by you over that topic. Certainly was a daunting issue in my view, however , discovering this specialised style you resolved that made me to weep over contentment. I'm just grateful for your guidance and even expect you recognize what a powerful job you are always accomplishing educating many people with the aid of your web site. Most probably you've never met all of us.
jordan retro