Yesterday I posted photos of the fast dinners I enjoyed the two previous evenings, and here is last night's variation. This one-bowl meal contained tempeh, cauliflower, carrots, peas, and dried shiitake mushrooms, with a black sesame seed garnish. I used the broth from soaking the mushrooms to make a miso-mustard sauce,* and once again, served the tempeh and veggies over rice stick noodles. This dish took a little longer to make than the other two — probably because the carrot needed peeling and grating, the mushrooms needed soaking, and, even though it was a long time ago, I'm still not fully recovered from the black worm incident. I know, I'm unreasonably squeamish, but I spent a long time inspecting every little black thing before I could slice the mushrooms.
I do love Asian rice noodles, but yesterday's post got me thinking about the nutritional value of my quick dinners, specifically, whether or not the rice noodles were more than just filling — I know the veggies I top them with are nutritious, but what about the noodles? So I did a little nutrition panel comparison with four different starchy foods — three kinds of noodles, and brown rice. I looked at my beloved rice sticks, buckwheat pasta, a more traditional brown rice elbow pasta and actual brown rice. Because I'm comparing foods that are relatively quick to make, I chose Trader Joe's frozen brown rice, which is surprisingly good, reasonably economical, and very fast and convenient. (The rice comes in a cardboard box with three 10 ounce packets, and each packet serves two. We keep it around for "emergencies.")
All four foods are low in salt, fat and sugar, similar in total carbohydrates, and gluten-free (though the brown rice and rice sticks don't state that on the label). None are particularly high sources of protein by themselves, but with added protein such as tofu, tempeh, beans, nuts or seeds, would be fine. I don't really worry about protein anyway. The fiber ranges from zero in the rice noodles to 3g in the soba. The calories range from 160 for the brown rice to 210 for the Tinkyada — not a big enough difference to sway my choice.
Now that I've done my homework, will I change my choices? The total lack of fiber in the rice sticks concerns me a little, but probably not, though maybe I should opt for the buckwheat soba or the brown rice more often than the rice sticks — variety is probably the key. What do you think?
(The Tinyada elbows also noted daily values of Thiamin/B1 15%, Riboflavin/B2 0%, Niacin/B3 15%, Folic acid 0%. The Eden buckwheat soba label further broke down the fats as Omega 3, 26mg, Omega 6, 390mg, omega 9, 411mg, and included Potassium, 200mg or 6%, Phosphorus 20%, zinc 6%. Since these values were not listed on all labels, it's hard to use them to compare the four products.)
Note: *When I looked at my comments this morning, I saw that blessedmama had left a note that when she gets to the "nothing to eat" stage she's usually looking at mustard and miso. That gave me a laugh, since it's exactly what I used for last night's sauce!
My theme this week is supposed to be videos depicting the sensitivities of animals, and the relationships we humans have with them. Here's a video of a rescued cow being reunited with her baby. The humans aid in the reunion, but not as companions to the cow and her babe.
You may have noticed the Rabbit Food Cookbook blog tour happening this week on a blog near you. The "tour" officially started Monday, and will hit this blog on Oct. 30, with a review of The Rabbit Food Cookbook, and a giveaway. Here is a schedule so you can follow along during the week—hopefully discovering some great new blogs, and entering giveaways to win a copy of the book!
October 24—Cake Maker to the Stars
October 25—Cook Vegan Lover
October 26—Bake and Destroy
October 27—Carrie on Vegan
October 29—Manifest Vegan
October 30—Andrea's Easy Vegan Cooking