Welcome back for my latest ‘Meal of the month’! Here, I’ll let you in on some of the culinary secrets that can help you:

  • Optimise your health
  • Increase your overall energy levels
  • Lift your mood
  • Aid exercise regimes

You truly are what you eat. So, join me in finding the foods that can help you fulfil your true potential.

What I love about this recipe…

There’s a lot going on in this simple noodle salad. Oodles of fibre and a healthy share of minerals can help to strengthen your system, while the timeless combination of sesame, soy sauce and spring onions will fill your home with the irresistible scents of Southeast Asia.

Recipe details

Here’s a quick overview of the recipe:

  • Preparation time = 15 minutes
  • Cooking time = 20 minutes
  • Serves = 8 people

Here are all the ingredients you’ll need:

  • 455g of soba noodles
  • ½ cup of soy sauce (reduced sodium)
  • 2 tablespoons of sesame oil
  • 2 tablespoons of canola oil
  • 2 tablespoons of rice wine vinegar/lime juice
  • 1 medium red bell pepper, sliced thinly
  • 1 bunch of spring onions (sliced)
  • 4 cups of snow peas, trimmed and sliced at a 45° angle
  • ½ cup of toasted sesame seeds
  • ¼ cup of roughly chopped coriander (optional)
  • 1 ½ teaspoons of crushed red pepper

Let’s get cooking…

  1. Start by boiling a large pan of well-salted water on the hob. Then, add the soba noodles and make sure they’re fully submerged. Keep stirring occasionally for about five minutes (until they’re just turning tender), then remove and rinse them under cold water to lock in that ‘al dente’ texture.
  2. While your noodles are coming to the boil, combine all the liquid ingredients, including soy sauce, sesame oil, canola oil and rice wine vinegar/lime juice.
  3. Now, add the crushed red pepper, two tablespoons of coriander and roughly ¼ of your spring onions into your liquid mixture, before giving it a good stir. Take your snow peas, bell pepper and drained noodles, and add these to the pan. Toss liberally to make sure the whole mixture gets coated evenly. Finish by stirring in your aromatic toasted sesame seeds.
  4. You’re now ready to serve up. Put a generous helping of succulent sesame noodles onto each plate, then garnish with the remaining spring onion and coriander.

Tips and tricks

  • Toast a batch of sesame seeds in advance and keep for up to three years. Add a handful of them to a dry pan, place over a medium heat and stir occasionally for 3–5 minutes.
  • The first two stages of this recipe can be prepared up to two hours before serving.

Per serving (1 ½ cups):

  • 340 calories
  • 12g fat (2g saturated)
  • 12g protein
  • 50g carbohydrates
  • 9g fibre
  • 0mg cholesterol
  • 0g added sugar
  • 68mcg folate

Nutritional bonus:

  • 1077IU vitamin A
  • 40mg vitamin C
  • 542mg sodium
  • 322mg potassium
  • 135mg calcium
  • 5mg iron


3 starch, 2 ½ fat, 1 vegetable

Carbohydrate servings:


Eating right is just one factor that can help you realise your full potential. A wholesome, balanced diet can optimise your health, fill you with energy and bring other areas of your life into balance.

Transforming your diet might seem like an uphill struggle, but I can support you every step of the way, helping you find the knowledge and motivation to keep going. Book in for a nutritional therapy assessment and find out what I can do for you.

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