Sustenance

Better-for-you Asian noodle salad

Sustenance

Better-for-you Asian noodle salad

Nancy Waldeck, chef at Cancer Wellness at Piedmont, gave this popular Asian dish a heart-healthy twist.

What’s heart-healthy about this salad?

  • Red bell peppers: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; and fiber, which may lower homocysteine levels and improve heart health.

  • Garlic and scallions: Garlic and onions contains phytochemicals that boost immunity and protect the heart against many diseases, including heart disease.

  • Bok choy: Vitamins B6*, C, and K; calcium; and fiber. *Low levels of B6 are associated with increased C-reactive protein, a marker for heart disease.

Ingredients:

  • 16 oz Asian noodles, cooked, rinsed and cooled

  • 8 cups thinly-sliced purple cabbage or bok choy (or combination of the two)

  • 1 large red or yellow bell pepper, finely chopped

  • 1/2 cup chopped cilantro

  • 1/2 cup water chestnuts, fresh if possible

  • 1/2 cup scallions, sliced

  • 1 cup toasted chopped cashews

  • 1/4 cup sesame seeds

  • Asian dressing*

Salad instructions:

  • Combine the noodles, cabbage, bell pepper, cilantro, water chestnuts and scallions in a large salad bowl.

  • Using half of the dressing, toss the salad, adding more dressing as desired.

  • Top the salad with the cashews and sesame seeds.

Asian dressing instructions:

  • 1/3 cup rice vinegar, unseasoned

  • 1 tablespoon agave

  • 1/3 cup canola oil

  • 1/4 cup light soy sauce

  • 2 tablespoons toasted sesame oil

  • 3 tablespoons fresh ginger, minced

  • 2 teaspoons garlic, minced

  • 1 teaspoon Dijon mustard

  • Lemon zest and black pepper to taste

Add the ingredients to a jar and shake to combine.

Check out more recipes and nutrition tips from Cancer Wellness experts.

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