Healthy Wheatgrass Noodle Stir-Fry

February 16, 2017

Healthy Wheatgrass Noodle Stir-Fry

When June’s favorite Chinese restaurant closed down last year, eliminating her local supply of delicious handmade barley green noodles, she took matters into her own hands using our Nurtured by Nature Wheatgrass Powder. After reinventing the recipe by memory and with plenty of experimentation, June has generously shared her recipe with us!

But first, some comparisons of barley grass and wheat grass:

  • Barley grass is the green shoot of the young barley plant while wheat grass is the green shoot of the young wheat plant. While there is gluten in the original grain, germinating the plant converts the gluten proteins to food for the seedling to grow. The green powder and juices made from this are gluten free.
  • Both grasses are excellent sources of a wide range of nutrients, including vitamins, minerals antioxidants and amino acids, the most widely known ingredient being chlorophyll, the magnesium-rich pigment in all green plants.
  • Wheatgrass powder generally contains more chlorophyll than barley grass powder. Chlorophyll bonds to cancer-causing carcinogens, keeping the body’s cells from absorbing them.

We at Nurtured by Nature pride ourselves in sourcing 100% organic local field-grown wheatgrass in the USA, grinding the entire shoot into powder and not just drying the juice. This produces more fiber and double the protein of juice alone. Best of all, organic field-grown wheatgrass retains a natural sweetness that surpasses even freshly juiced tray-grown grasses.

Wheat grass powder is an excellent source of your daily greens in concentrated form. Ideally including a wide selection of minimally processed foods in your diet is the best way to stay healthy. Dark green leafy vegetables contain iron, A, C, K and much-needed B vitamins. Bok choy, cabbage, broccoli and other members of the cruciferous vegetable family go well in Chinese dishes, so add anything you like and eat up!

Now, although you’ll get the best flavor and texture when you cook pasta the day you make it, you can refrigerate this recipe for up to two more days. Dust noodles liberally with flour, fold or form each handful into nests. Allow the pasta to dry for an additional 30 minutes to an hour before sealing it in an airtight container. You can store fresh pasta in the refrigerator for up to two days and freeze it for up to two weeks. Frozen fresh pasta doesn’t need to be thawed before cooking — simply drop directly into boiling water and cook as you normally would, about two minutes or until al dente.

Including your family in the making of these noodles helps kids appreciate nutrition and food preparation, giving them a stronger sense of where their food comes from and how they can contribute to a fun and healthy diet.

Note: If you’re gluten-free, be sure to use a "cup for cup" or "recipe ready" flour blend that includes xanthan gum or another binder, as gluten is usually what holds these noodles together.

 

Noodle Ingredients & Instructions:

2 cups flour, replacing 4 tablespoons of the flour with wheatgrass powder

1 egg, beaten

1 cup cold water

In a large bowl, stir together the dry ingredients. Make a dimple in the center and add the beaten egg and water. Mix the dough ingredients until supple then turn out on a dry floured surface and knead for five minutes. 

The dough is initially very elastic, let it rest for 10 minutes after kneading and it will be easier to work with. Roll dough out to 1/8 inch thickness, dust liberally with flour, fold loosely and slice through with a sharp knife to create the width of noodles you prefer. If you're a major foodie and happen to have a pasta roller handy you can use that, but noodles by hand is fine and gives a more rustic look.

June suggests when using wheat flour that you let your dough rest 15 minutes.  Knead again and let rest a third time in the refrigerator for 40 minutes.

This recipe is for a wok, but a large frying pan will do.

Stir-Fry Ingredients & Instructions:

1/4 lb thinly sliced chicken breast

1 large carrot thinly sliced into rounds

1/2 cup green onions (scallions,) julienned

4 oz. can (1/2 cup) sliced water chestnuts, drained

½ cup snow peas

1/2 cup sliced fresh mushrooms (shiitake are traditional)

1/2 egg, lightly beaten

 

Sauce Ingredients & Instructions:

1/4 cup chicken broth

1/2 teaspoon sesame oil

1 tablespoon soy sauce

 

Combine sauce ingredients in a small bowl and keep it handy.

Heat wok on high with peanut or coconut oil as needed.  Add chicken and veggies (set aside the green onion) a generous handful of green noodles and stir constantly.  After 2 minutes turn off the heat, add sauce and onions.  Cook 1 minute more, then push aside the chicken and veggies and fry the egg, scrambling it before mixing into the dish.  Turn out on plate and serve immediately.

Serves 2

 

References:
http://thepioneerwoman.com/cooking/homemade-pasta/
http://www.livestrong.com/article/439024-wheatgrass-vs-barley-greens/
The structure and properties of gluten: an elastic protein from wheat grain

 

 

 





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