Friday, November 1, 2013

Recipe: Soba & Miso Soup

Endurance athletes love pasta, right?! Well, sadly, not this girl... though I have strong italian roots, I've lost my appetite for italian style pasta over the years. My asian-noodle loving husband might have had something to do with that, just maybe?

Pre-race meals are meant to emphasize carbs, but that doesn't mean you have to sit down at a fancy italian restaurant to get the nutrition you need! I believe in thinking outside the box, going beyond the typical plate of pre-race spaghetti and meat sauce, and enjoying some of the other carby foods out there.

Soba happens to be one of my favorite noodles right now... it's made of buckwheat and I just adore the texture. Yesterday I was craving noodles so off I went to boil up a batch of soba. With a bit of quick creativity, it evolved into this recipe. 

Carb-rich, hydrating and delicious = winning combination. Enjoy!


4oz soba noodles (1 bundle)
1 pkt miso soup (individual serving size)
1/2 cup frozen edamame
1/5 block tofu, diced into small cubes
2 cups water


Heat your water in a small pot on the stove. Once the water boils, add the soba noodles and cook according to package directions. Typically, 5 minutes is plenty. Stir in your miso soup mix, tofu cubes and frozen edamame. For a lighter variety of this same recipe, use 2oz soba (1/2 bundle) and double the tofu.


Here's why this makes for an ideal pre-race meal: Soba noodles are rich in low-fiber (i.e. easy-digesting) carbohydrate (70g carb and 4g fiber per 4oz serving). They're also a great source of protein (10g per 4oz serving). Miso is comforting, delicious and aids in digestion and hydration pre-race. It's rich in iron, calcium, potassium, B vitamins and protein, it's rich in antioxidants to fight off the free radicals exercise produces. And while day to day it's important to keep sodium intake in check, a little extra sodium before extended exercise bouts can be beneficial, especially when the weather is warm!

What I love most about the recipe, though? It's perfect for the busy athlete: quick to throw together with only 4 ingredients and 5 minutes cooking time. Because pre-race is meant for resting and eating well, not for laboring over a gourmet meal in the kitchen!

1 comment:

  1. I get that too. Totally lost my taste for italian style pasta, but the rice noodles like Pho are fantastic! This looks great.


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