What makes these Mason Jar Noodles good for my gut health?

These Mason Jar Noodles are full of gut loving ingredients like fermented kimchi (a probiotic) and a whole host of veggies (prebiotics). Plus they are a great way to work towards the 30 plant based foods a week we are supposed to aim for to help our guts. They are also a delicious homemade meal prep lunch so you can reduce the number of ultra-processed foods (UPF) over the course of the day which is also beneficial for gut health.

What are prebiotics and probiotics?

Well obviously I am not a nutritionist but, like lots of people at the moment, I am becoming more aware of the importance of good gut health when it comes to supporting our overall health and wellbeing. One thing the experts do say is that including prebiotics and probiotics is a really good way to have a healthy gut. Prebiotics are found in foods high in fibre (like veggies) and help feed the good gut bacteria. Probiotics are live microorganisms, such as bacteria or yeasts, that help keep your gut healthy. You can find them in so many delicious fermented foods like live yoghurt, kefir, kimchi, sauerkraut, kombucha and unpasteurised cheese.

Can I make Mason Jar Noodles plant based?

Absolutely! Plant based foods form a big part of a gut healthy diet, so if you are a vegetarian or vegan, you can definitely still enjoy these Mason Jar Noodles. Simply swap the cooked chicken for pan-fried tofu or roasted chickpeas - or add extra veggies. Go a step further and make vegan Mason Jar Noodles by swapping the honey in the dressing for maple syrup.

Mason Jar Noodles

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Looking for a nutritious lunch you can enjoy on the go? These Mason Jar Noodles are packed full of prebiotic veggies and fermented kimchi designed to support good gut health and show your gut a little love…

Author: Margie Nomura
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Yield: 3 servings 1x
Category: Lunch ideas
Method: No Cook (almost)
Cuisine: Asian

Ingredients

Units Scale

For the sauce:

4 tbsp peanut butter
4 tbsp soy sauce
4 tbsp chilli crisp oil (I like peanut rayu)
2 tbsp rice wine vinegar
3 tbsp runny honey
2 cloves garlic, crushed

For the noodles:

3 nests of glass noodles
600g cooked chicken, shredded
3 handfuls of veg and herbs of your choice (I went for chopped mushrooms, shredded carrot, spring onions, parsley, fresh chilli, broccoli and bean sprouts)
3 tbsp kimchi

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Instructions

First, make the sauce: in a small bowl, whisk together the peanut butter, soy sauce, chilli crisp oil, rice wine vinegar, honey and crushed garlic. Taste and adjust accordingly. Divide equally between 3 mason jars (or large pots/tupperwares).
Place a noodle nest in each mason jar, then divide the shredded cooked chicken equally between the 3. Top each with a tablespoon of kimchi, then add handfuls of your choice of vegetables. Cover with a lid and fully seal. Pop in the fridge for up to 3 days.
When ready to eat, pop the kettle on. Pour in enough boiling water to just cover the noodles - don’t add too much water as you don’t to dilute the sauce too much. It should be about 500ml but I tend to eyeball it. Leave to stand for 5 minutes.
Mix well to combine the sauce with the noodles, vegetables, chicken and kimchi to create the most gorgeous Mason Jar Noodles soup. Enjoy!

Notes

Adapting for Vegetarians and Vegans: you can easily make vegetarian Mason Jar Noodles by swapping the cooked chicken for pan-fried tofu or adding extra veggies. Go a step further and make vegan Mason Jar Noodles by swapping the honey in the dressing for maple syrup.

Noodles: you can use any dried noodles you wish for these Mason Jar Noodles - as long as they are cooked in boiling water. Vermicelli rice noodles work really well too.

Jazz it up: these Mason Jar Noodles are one of my favourite meal prep lunches to take with me when I am on the go. They are also great for busy days working from home when you can jazz them up by topping with crispy onions, toasted sesame seeds, chopped roasted peanuts or cashews and extra herbs just before serving.

Find it online: https://desertislanddishes.co/mason-jar-noodles/