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A Better Beef Ramen

By Dennis Linden
Image of Garlic Beef Shirataki
Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources; not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].

Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the blood stream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how speedy the body converts that food into sugar. Foods that break down slowly enable the body to assimilate theses calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much slower than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts have been proven to actually increase appetite and impede effective fat oxidation.

A QUICKIE GLYCEMIC PRIMER:
  • The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
  • The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
Instant ramen noodles (aka cup noodles) have been a GO-TO staple in the American college student diet since this convenience product came on the market. A meal is inexpensive and easy to prepare—just add hot water and it’s bon appetite in a cup in about three minutes! Basically, these handy little cups or packages contain dehydrated noodles and an assortment of soup-flavored powders. Tempting for the just-out-of-the-nest student whose mom did not include them in the family meal preparation. Many grew up as “Happy Meal kids” who are used to quelling their appetites at an ORDER HERE window, but clueless on how to boil an egg. Unfortunately, these packaged noodles are high in fat, loaded with sodium and not at all that nutritious.

The label tells all, not that a hungry student pays attention to the fine print. These packages all claim the contents will make “two servings,” which is about right for an infant under 6 months. In the real world, after the noodles & powders are treated with water a package fits nicely in a single serving bowl. The contents are divided in two on the packaging so that the nutritional negatives can be divided in half in print so they don’t look so scary! Fine, let’s review this subterfuge with a breakdown of just half a package – the fictitious serving size. Half of the ramen noodles in the package have 190 calories, 27 grams of carbs and 10.5 grams total fat that includes 3.5 grams of saturated fat. And it gets worse, add 790 milligrams of sodium. The meager portion would never satisfy the metabolism of a healthy, active student, so there will be a second serving if the whole package was not used. That comes to a whopping 1580 mgs of salt at one sitting! Have a few noodles with your salt, kids! Not to mention that the package’s banner promises beef-flavored ramen; this misses an obvious marketing opportunity by not just calling it Meatless Beef Raman!

If the reader can still muster up some cravings for a taste of those culinary-challenged college days, here is a real meat, no salt, noodle dish staring Melissa’s nutritious and versatile Shirataki Spaghetti Noodles made from the root of the konjac plant. A real serving size contains a good amount of soluble dietary fiber, about 6 carbs, just 10 mg sodium (!), and 80 mg calcium. Shirataki noodles are not a superfood, so they are not particularly loaded with nutrients. Still, compared to a cup of Ramen, Shirataki noodles will not spike blood pressure or sugars with much fewer carbs and a miniscule amount of salt. Produced in both spaghetti and fettuccine style noodle and a carb counters answer to all high carb pastas!

A quick ‘net search will produce a plethora of homemade ramen recipes, as well as many other stir fry dishes, that all depend on another substance that carb-conscious cooks should avoid – a corn starch thickener. Cornstarch is a refined carb, meaning that it has undergone extensive processing and has been stripped of all nutrients. What remains is only a lot of empty carbs with a high glycemic index rating. Since all its fiber, which slows the absorption of sugars in the metabolism, has been processed out, cornstarch is digested very quickly in your body. This characteristic may lead to quick spikes in blood sugar levels. Studies show that diets rich in refined carbs and foods with a high glycemic index may be linked to a greater risk of coronary heart disease, obesity, type 2 diabetes, and high blood pressure.

There are serval better thickeners on the market that beat the negatives of corn starch. Arrowroot was used in this recipe. Almond flour, cassava flour, and Gaur Gum are also good alternatives. For this recipe, a sheen on the dish was the target and arrowroot mimicked that quality in corn starch. It is a never-ending quest if one depends on sauces to help flavor low carb dishes to kick America’s salt addiction.

The only dehydrated component in this makeover dish is Melissa’s Dried Mushroom Medley. Fresh mushrooms are 80% water; when that liquid is removed, what is left is concentrated flavor, packed with the same nutrients. Unlike vegetables, which lose much of their nutritional value when processed, dried mushrooms retain all of their medicinal and immune-boosting properties. The flavor of reconstituted mushrooms is definitely stronger and more flavorful. Also, the water used to reconstitute is a ready-made mushroom stock. The other obvious difference is that dried mushrooms last longer; we have all experienced how quickly a fresh mushroom can deteriorate in the fridge.

The lesson is that there really is no substitute for cooking with fresh ingredients. Good eating habits start at home and in the kitchen, not at the soup-in-a-cup display in the ETHNIC FOODS aisle or the TAKEOUT window. Besides, what country’s cuisine are these cups supposed to be representing? The country of Aisle #4!

Garlic Beef Shirataki
Image of ingredients
Ingredients
1 lb. Flank Steak, sliced very thin (against the grain ¼-inch thick, 2-inch strips)
6 oz + 2 tablespoons low-sodium soy sauce, separated
2 tablespoons hoisin sauce
3 tablespoons minced garlic, separated
3 packages Shirataki Spaghetti Noodles
3-5 tablespoons vegetable oil, separated
2 pkgs Melissa’s Dried Mushroom Medley, reconstituted
1 cup Sno Peas, sliced in half diagonally
1 cup carrots, shredded
1 Red Bell pepper, chopped
3 tablespoons + 1 teaspoon arrowroot
2 tablespoons sesame oil
1 cup low-sodium beef stock or broth
1 tablespoon ginger, minced
Green onions, diced (garnish)

Preparation
Image of sliced steak
Meat marinade: Combine ¼ cup of the soy sauce, hoisin sauce, and 1 tablespoon minced garlic. Marinade at room temperature for 20-30 minutes or covered in the fridge for up to 8 hours.
Image of cooked noodles and steak
Cook the Shirataki Spaghetti Noodles per instructions on the package. Rinse in cold water and set aside. Reconstitute mushrooms per instructions on package.
Image of noodles with veggies
Place 1 tablespoon oil in a large skillet or wok and stir-fry sliced mushrooms, sno peas, shredded carrots, and chopped red bell pepper until crisp tender. Remove and set aside.
Image of marinated beef
Drain off marinade, place the meat in plastic in large zip-loc bag with the arrowroot, use fingers powder into the meat. Add 1 TBS oil to a skillet or wok, sauté half the beef in a single layer until well seared, about 90 seconds, then stir-cook for another 30 seconds. Transfer to a plate. Repeat process with other half of steak strips.
Image of soup base (stock)
In same pan, add in the sesame oil, soy sauce, beef stock, remaining minced garlic, minced ginger. Stir cook over medium heat until sauce reduces by about a third. Then whisk together remaining 1 tsp of arrowroot with 1 teaspoon water until smooth, stir into the sauce.
Image of served ramen
Add the veggies, meat, and noodles into the sauce. Toss to coat, then stir fry quickly to reheat all components. Plate individual servings topped with green onions. Enjoy immediately.
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