There are times when there’s nothing your body wants more than a salad. The middle of a hard training block, however, is likely not one of those times. When your body is working hard, it needs adequate carbohydrates and proteins to rebuild, and salad just won't be enough.
That said, green vegetables are a potent and powerful ingredient for us during these times, and this noodle bowl is the perfect vehicle for them. Your digestive system, and your carbohydrate stores, will thank you.
Quick-cooking noodles are tossed with an easy-blender sauce in this recipe. It’s a wonderful dish to make ahead of your training, and you can keep the sauce and the noodles on hand separately or mixed together for quick meals on busy days. The sauce is also great as an alternative to the tahini dressing in our Veggie + Soba Noodle Salad.
Note that the coconut milk base is important here. Coconut is a healthful source of fat and can provide a nice cooling effect. This is particularly helpful for handling high-stress training blocks and dealing with any digestive distress, and for making sure that your mind and body are calm, cool, and well-rested for the big days ahead.
If you’re having this dish on a high-volume training day, be sure to enjoy a 4-8oz/115-230g serving of your favorite protein alongside. If you’re having it on a rest day, you can scale back the protein. A serving of noodles that will fit in your two hands cupped together is a good starting place on a rest day.
For the SuperGreen sauce:
A 1" piece of fresh ginger, peeled and diced
4 cups // 350g spinach greens or other fresh greens, washed + trimmed of tough stems
2 cups // 125g mixed herbs (cilantro, chervil, parsley, dill)
3 scallions, chopped
1 Tbsp white miso paste
2 tsp tahini, well-stirred
1 cup // 165g canned whole-fat coconut milk
Juice and zest of 1 large lime
1/2 tsp salt, plus more to taste
Freshly ground black pepper, to taste
To assemble:
8oz // 230g soba or ramen noodles
1/4 cup // 18g unsweetened shredded coconut
2 Tbsp black sesame seeds, white sesame seeds, and/or hemp seeds
ADD: 4-8oz // 125-250g per serving of your favorite protein (roasted or grilled chicken, tofu, beef, or a soft boiled egg). Quantity will depend on your weight and training goals.
First off, consider your protein source: If you’re going to be adding eggs to your noodle bowl, be sure to be prepared to fry or boil them. Have grilled chicken/beef or baked tofu ready to go, if that is your preference. Be sure to have 4-8oz // 125-250g per serving, depending on your weight and training goals.
Bring a medium-sized pot of water to a boil.
In a small skillet on medium heat, toast the shredded coconut for a few minutes, until fragrant and golden. Watch very carefully so the coconut doesn't burn!
Meanwhile, in a high-speed blender or food processor, purée the ginger, spinach, cilantro, miso, tahini, scallions, coconut milk, lime juice, a pinch of salt, and a healthy pinch of freshly cracked pepper until smooth and very green. Taste, adjust the salt and pepper if you wish, then set aside.
When the water is boiling, cook noodles according to package directions. Drain the noodles under cool water for a few seconds to wash away the additional starch. Transfer to a clean bowl. Add enough of the SuperGreen sauce to fully coat the noodles to your taste, then toss until they’re well coated. Then divide between bowls.
Top with toasted coconut, sesame seeds, and your chosen prepared protein, and serve!
Note: The SuperGreen sauce can be made 1 day ahead. Cover and refrigerate. The color may darken slightly, but your sauce will still be great. Any leftover noodles can be stored in an airtight container for up to 2 days.
Amount per serving (4 servings)
*w/8oz grilled chicken (4oz per serving)
Calories: 634
Total fat: 25g
Carbohydrate: 69g
Dietary fiber: 19g
Protein 33g
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