The Power of Ramen

 

Ingredients: Kombu, Miso bone broth, Yu choy, Udon, Togarashi spice blend (or Sirchia hot sauce) chicken thighs, local eggs

Macronutrients:

 • Calories: 1228 kcal
 • Protein: 108.9g
 • Fat: 60g
 • Carbohydrates: 70.1g

Micronutrients:

Iron 14.1 mg - Supports oxygen transport, muscle function, and endurance. Deficiency can lead to fatigue and poor performance.

Zinc 9.5 mg - Essential for muscle repair, immune function, and metabolism. Helps with protein synthesis.

Magnesium 204 mg - Crucial for muscle relaxation, nerve function, and energy production. Prevents cramps and supports recovery.

Vitamin B6 1.95 mg - Aids protein metabolism, neurotransmitter function, and red blood cell production. Supports cognitive function and energy levels.

Vitamin B12 3.2 mcg - Supports red blood cell formation, brain health, and energy metabolism. Essential for endurance athletes.

Why This Meal is Perfect for Performance

✔️Balanced protein, fats, and carbs for sustained energy and muscle recovery
✔️Egg adds high-quality protein and extra micronutrients
✔️Rich in anti-inflammatory and immune-supporting ingredients
✔️Rich in Healthy Fats, Provides long-lasting energy and supports hormone balance.
✔️Balanced Carbs, Helps replenish glycogen stores post-workout.
✔️Packed with Essential Micronutrients, Supports endurance, recovery, and immune function.

This is a powerful, performance-focused meal ideal for athletes and high performers!

 The Recipe 

Ingredients:

• Kombu: 1 piece
• Miso bone broth: 4 cups
• Yu choy: 1 bunch, chopped
• Udon Noodles: 2 servings
• Togarashi seasoning
• togarashi is a Japanese spice blend that translates to “seven-flavor chili pepper.” or “Japanese seven spice,” shichimi togarashi is typically made from seven ingredients: red chili pepper, sansho pepper, hemp seeds and/or poppy seeds, white sesame seeds and/or black sesame seeds, ground ginger, mandarin orange peel, and nori.

• chicken thighs: 2 thighs, cooked, seasoned with togarashi and sliced
• Local eggs: 2, soft-boiled
• Optional toppings: sliced green onions, sesame seeds, nori (seaweed)

Instructions:

1. Prepare the broth:
• In a pot, combine the miso bone broth and kombu. Bring to a simmer over medium heat. Let it simmer for about 10 minutes, then remove the kombu.
2. Cook the udon:
• In a separate pot, cook the udon noodles according to the package instructions. Drain and set aside.
3. Prepare the yu choy:
• Add the chopped yu choy to the simmering broth and cook for about 2-3 minutes until tender.
4. Assemble the ramen:
• Divide the cooked udon noodles between two bowls.
• Pour the hot broth and yu choy over the noodles.
• Top each bowl with sliced togarashi chicken thighs and a soft-boiled egg.
• Add any optional toppings you like.
5. Serve and enjoy:
• Serve the ramen hot and enjoy your delicious homemade meal!