Quick Yuba Lettuce Cups

Yuba noodles are a great source of protein with a chewy texture, both delicate and resilient at the same time, with a nutty flavor. They soak up the flavor of sauces and dressings, adding a pleasing texture and a flavor bomb to any dish.
They come from the skin that forms on the surface of soy milk when it’s heated to make tofu blocks.
Now, there are vastly different opinions based on data from different pools when it comes to consuming tofu: how much one should eat and whether it should be considered a health food being some of the subjects of debate. I encourage you to do your own research, and always listen to your body. I personally believe in having as varied a diet as possible, not leaning on one particular food for your source of nutrients.

What I like about tofu is that it is a complete protein that is a good source of calcium, iron, and has zero cholesterol. It contains isoflavones that may help prevent some cancers, heart-disease, and osteoporosis. There are some studies that show that the over-consumption of soy products could lead to some adverse health effects – which is why it is good to vary your diet and consume as much whole food(minimal to no processing) nutrition sources as you can find available.

1/4 pound spicy yuba noodles (I use organic Hodo)
2 Tbs dried goji berries(cranberries are a good substitute if you can’t find goji)
3 oz sugar snap peas, sliced on the diagonal
3 sweet mini peppers, diced
1 head of baby iceburg
1 avocado, diced
2 oz shredded carrots
salt and pepper
2 Tbs lemon vinaigrette dressing(your favorite brand or make your own – recipe for homemade below)
*1 Tbs avocado oil, optional (see avocado oil and Rx status in France)

Recipe for Two:
Soak the goji berries in hot water while dicing and sauteing the stir-fry. Trim the root end from the lettuce and separate the leaves, combining two leaves together to make solid cups.
In a large skillet with about a Tbs of oil* over medium heat, add snap peas, carrots, and peppers. Add three shakes of salt and pepper (roughly 1/4 tsp of each), and cook for two minutes, stirring about every minute. Stir in yuba noodles and let them sit for about a minute. Remove from heat and stir. Drain goji berries and add 2 Tbs lemon vinaigrette. Stir the berry/dressing mix into stir-fry to incorporate. Fill lettuce cups with stir-fry or add to chopped lettuce. Top with avocado.

Lemon Vinaigrette Dressing:
2 Tbs fresh lemon juice
1/2 cup onion, chopped
1 garlic bulb
1 Tbs Dijon mustard
1/2 Tsp porcini powder or 1 Tsp white miso paste
1/8 Tsp of salt
1/8 Tsp of pepper
2 Tbs extra virgin olive oil

Throw all these ingredients into a food processor or small blender. I use a Ninja, the individual blender cup for my small sauces and dressing. I use the food processor for bulkier ingredients or larger batches. Add 1 Tbs of water at a time if consistency is too thick. Add salt and pepper to taste.

Chopped Salad Variation

Alternatively, you can chop the lettuce to make this dish into a salad.
The original recipe does not call for stir-frying. My digestion has a harder time with raw veggies, particularly with ones containing a high amount of riffinose, an indigestible sugar – complex carbohydrate. Some people may have mild symptoms of gas and bloating, while others with food sensitivities due to autoimmune disease may have more uncomfortable symptoms.
Adding prebiotics (www.metabolichealing.com) and probiotics to your diet may aid your digestion in breaking down these harder to digest foods, allowing your body to absorb the nutrients better. Plus, prebiotics and probiotics will help keep your immune response healthy. More on the health benefits of probiotics and feeding your microbiome to come later! 🙂
Cooking the vegetables helps break down those tough cell walls in the vegetables. Enjoy the process of the cooking. Know that your body is about to receive an abundance of nutrition. Pause before eating to be thankful. Chew slowly. This kick-starts the digestion process which will help your stomach digest more efficiently.

*Thoughts on recipe:
Next time I make this, I’m going to add a 1/3 cup of chopped walnuts or cashews to the stir-fry and 1 Tbs of ground flax seed to the dressing. Later that evening, I found I was a little hungry. Cashews, walnuts, and flax are great at satiating the appetite because of those Omega 3 fatty acids and the additional boost of protein. If you try adding nuts, just make sure you add a little more dressing. A little sauciness never hurt anybody. 😉

Enjoy your art and may you live well!

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