Rich in iodine and calcium, kelp noodles boast fans from the weight-loss, raw food and gluten-free food movements. Dieters prize it for its remarkably low calorie, fat and carbohydrate content. Kelp noodles are also gluten-free, making them useful for people who can't tolerate wheat products. The sea vegetables may be eaten either heated or fresh. Use kelp noodles to liven up your repertoire of healthy cooking and as a substitute for various diet-busting foods, including white pasta, oily salads and fried rice. Along with preparing lunches and dinners once or twice a week, make yourself a virtually calorie-free hot snack with broth and kelp noodles.
Step 1
Toss fresh vegetables with kelp noodles rather than lettuce. To make a twist on the typical green salad, combine half a package of rinsed and drained kelp noodles with peeled and diced cucumber, carrots, cherry tomatoes, mushrooms and zucchini, if desired. Dress the salad with a low-fat, low-calorie commercial Asian salad dressing.
Step 2
Substitute high-calorie white pasta with kelp noodles. Add rinsed and drained kelp noodles to a skillet of heated low-sugar pasta sauce or garlic heated with 1 tbsp. olive oil. Stir until the noodles are heated and lightly coated with the oil or sauce.
Step 3
Use kelp noodles in stir-fries rather than buying diet-busting Chinese takeout. In a heavy skillet, heat 1 tbsp. canola, peanut or olive oil. Saute onions, carrots, bell peppers, hot peppers, bean sprouts and mushrooms. You may also include cubed chicken breast or scallops if desired. Add kelp noodles once the vegetables reach the tender-crisp stage and the chicken or seafood is thoroughly cooked. Simmer the kelp noodles, protein and vegetables with low-sodium chicken broth and soy sauce until the liquid is absorbed and the kelp noodles are heated through.
Step 4
Drink hot broth with kelp noodles as a mid-day warm treat instead of high-calorie soups, hot cocoa or takeout mocha drinks. Heat low-sodium chicken or vegetable broth in the microwave or in a soup pot. Add noodles to the broth and continue heating for one to two minutes. Remove from heat and pour the noodle broth into a soup mug.
Tips and Warnings
- The calorie savings add up significantly when you make kelp noodle dishes using other diet-friendly ingredients and cooking techniques. Chow mein noodles typically contain about 237 calories and 198 g sodium, compared to the 6 calories and 35 g of sodium in a serving of kelp noodles. A frozen spaghetti with meat sauce entree would cost you about 254 calories, while kelp noodles with low-sugar tomato sauce and mushrooms contain an estimated 50 calories. A serving of kelp noodles provides 4 percent of your daily recommended fiber and iron intake, as well as 15 percent of your calcium needs. Double or quadruple kelp noodle recipes if serving your family. When making spaghetti substitutes, add mushrooms or eggplant to heated kelp noodles and sauce to give it a "meaty" flavor without adding the saturated fat and calories of traditional meatballs. Make your own kelp salad dressing by combining sesame oil, low-sodium soy sauce or miso, mustard and honey or brown rice syrup.
Things You'll Need
- Kelp noodles
- Colander
- Cutting board
- Paring knife
- Serving bowl
- Skillet
- Soup bowl
- 1 cup chopped fresh vegetables (salad)
- 1 cup lettuce (salad)
- Low-fat, low-calorie Asian dressing
- Low-sugar tomato sauce (pasta)
- OR
- 1-2 tbsp. olive oil and two chopped garlic cloves (pasta)
- 1 tbsp. olive or canola oil (stir fry)
- 2 to 3 chopped garlic gloves
- 2 1/2 to 3 cups chopped vegetables (stir fry)
- 1 cup low-sodium chicken or vegetable broth (broth)
References
- LIVESTRONG.COM MyPlate: Sea Tangle Kelp Noodles
- "The Everything Guide to Macrobiotics"; Julie S. Ong, et al.; 2010
- USDA National Nutrient Database: Calories
- USDA National Nutrient Database: Sodium
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