The start of the year is well upon us, and with February almost done and dusted we think it is safe to presume that most of us are back into some-sort of working and/or studying routine, right?
Here at KOJA, we are big (enormous even) fans of an effective routine. Reason being, routines provide the perfect structure for the implementation of healthy habits. If you think about your exercise, sleep, mindset, work and nutrition habits, there outcomes are often determined by structure and time. The truth is, we are all super busy but making time for the parts of our lives we wish to prioritise is absolutely essential if you want to see positive change.
As a Dietitian, I have noticed throughout my practice that one of the main contributors to a poor quality diet is a lack of organisation.
Picture this, it’s lunch-time at work and you are ravenous/ You didn’t pack anything for lunch so you race down to the shops to pick up the quickest option that you *think* will satisfy your cravings. More often than not, that choice has minimal nutrition and leaves you feeling unsatisfied; hungry again after just an hour.
This is why the team here at KOJA are all making a conscious effort to jump on the Meal Prep train. We aren’t talking about boiled chicken breast, white rice and broccoli kind of meal prep, we are referring to delicious, nutritionally-balanced and easy meals and snacks that satisfy our cravings and leave us feeling energised and ready to tackle the afternoon ahead.
These Ramen style meal prep jars have been added to our lunch recipe repertoire, and we couldn’t wait to share the recipe with you. They contain gut-loving fibre and polyphenols, protein to keep us full, a source of carbohydrates for optimal energy and lots of moorish flavours from the stock, sesame, herbs and spices. We just know you’ll love it!
Dietary: Dairy Free, Can be adjusted to Vegan/Vegetarian and Gluten Free
Makes: 3 large jars
- 3 tablespoons of low sodium vegetable stock powder (or paste)
- 3 tablespoons of soy sauce (sub for tamari for gluten-free alternative)
- 2 tablespoon of sesame oil
- 1 tablespoon of rice wine vinegar
- 1.5 tsp of ginger, minced (1 tablespoon fresh, thinly sliced)
- 1 tsp of garlic (fresh or minced)
- 180g of dried noodles (we used egg noodles but you could use udon or vermicelli)
- 3 small carrots, grated or thinly sliced
- 300g of protein of your choice (we used a combination of chickpeas and shredded chicken but you could use shredded tofu, beef or fish if you wish)
- 1 bunch of bok choy, sliced
- 2 cups of baby spinach, chopped
- 3 large swiss brown mushrooms, sliced
- 3 spring onions, sliced
- 3 tsp of sesame seeds
- Optional: Dried or fresh chilli flakes, you could also use a touch of chilli paste if you are brave
- Optional: ¼ cup of coriander, sliced
- Create the soup base by combining all of the ingredients in a small bowl and whisking together. Set aside
- Slice/grate the carrot, mushrooms, spinach, bok choy and coriander
Prepare your desired protein however you wish:
- Chickpeas: drain and rinse
- Chicken: Poach or grill a chicken breast and pull together with 2 x forks to shred
- Par cook the noodles according to packet instructions (If the packet instructions suggest submerging the noodles in boiling water for 4 minutes, do so for 2 or until softened but not completely cooked)
- Assemble the ramen jars starting with the soup base, followed by the noodles, vegetables, protein and coriander. Top with sesame seeds and chilli flakes (option).
- Place into the fridge for later or alternatively add boiling water to fill the jar and enjoy immediately.
If you re-create this recipe, don’t forget to snap a picture and tag @dietitianedition and @kojahealth on Instagram.
Recipe created and developed by Millie Padula, Dietitian and Nutritionist.Next Post Previous Post