I love teriyaki sauce, especially eating it with vegetables. It’s an easy way to turn a salad into an exciting and different dish that everyone loves, teriyaki sauce also goes well with seafood, meats, etc. One dish that I like quite a bit, is the Lo mein, which is nothing more than a Chinese dish made with soft noodles, vegetables, with or without meats and teriyaki sauce.
Much as I adore this dish, I never ate it that frequently – mainly because the nearest restaurant that sold it played fast and loose with their hygiene standards. But then I started experimenting with making my own, and created the recipe, that I am going to share. I also decided to make my own healthy homemade teriyaki sauce.
The first time I tried to make a teriyaki sauce, I still wasn’t aware of how unhealthy ingredients in this sauce really were, and ended up making a teriyaki sauce which would have been considered tasty but not healthy.
As I started to learn about all the ingredients in most sauces, the penny dropped. It was worrying to say the least. Most sauces contain MSG (Monosodium Glutamate) and HFCS (High Fructose Corn Syrup). MSG, by the way, is a flavor enhancer that is made up of a load of chemicals and a lot of other nasty stuff. You can read all the big words here.
So again, this recipe is completely different. For some of you the ingredients are unknown, so I will detail their source and benefits so you know why I used them. I will also leave you the recipe for lo mein (later you can see a photo) in case you want to make the entire dish.
The recipe of my homemade teriyaki sauce is the best version, if you are looking for something authentic tasting, but without the harmful ingredients. In fact, this not only has healthy ingredients, this is one sauce which is actually good for you health. So no need to feel guilty if you like your lo mein with a little extra sauce.
Benefits and details of the main ingredients in this recipe
Organic unpasteurized fermented soy sauce (Non-GMO)
When I mention soy sauce, I mean one made with traditional ingredients and without any shortcuts.
Such as: Organically grown with whole soybeans, mountain spring water, organic whole wheat, sea salt and Aspergillus oryzae (Koji); Fungus to ferment.
The famous soy sauce that is mostly consumed is not even real soy. It contains soy but it is transgenic (an organism genetically modified by the great pharmaceutical companies, definitely something that does not exist in nature) and contains a number of additives And preservatives which actually makes the product a health hazard.
This soy sauce will give you the taste, benefits and everything you are looking for in transgenic commercial soy, but without unbalancing the body’s delicate hormonal balance or any other side effects.
See product: Soy sauce – Nama Shoyu
Coconut amino is an ingredient which you substitute for soy sauce. It is obtained by cutting the coconut tree, which produces a “sap,” fluid or liquid which is highly rich in nutrients that emanate from coconut flowers.
This sap has a very low glycemic index, which means that it does not significantly alter blood sugar levels. An abundant source of 17 amino acids, minerals, vitamins, and with a nearly neutral pH. A comparison between coconut sap and soybean sap shows that coconut sap contains 2-14 times the amino acid content of soybeans.
See product: Coconut aminos – Coconut Secret
Coconut nectar is an excellent natural sweetener, it serves as an alternative for people with diabetes because of its low glycemic index, in this recipe replaced by honey, to give it the sweet taste.
Sap nectar contains only 0.5% glucose, 1.5% fructose, 16% sucrose and 82% inulin (this fiber is also known as prebiotics). It is sweet by nature, with a mild flavor, it is an ideal sweetener to use in crepes, on cereals, in tea, smoothies and in any recipe you need sweet. By the way, it does not taste like coconut. : P
See product: Coconut Nectar – Coconut Secret
Buckwheat Pasta (Buckwheat)
Buckwheat ( Polygonum Fagopyrum ), also known as buckwheat, is a pseudocereal with a rich amount of nutrients, compared to other cereals, and with the advantage of not containing gluten.
It has some very important vitamins, minerals and essential fatty acids. Buckwheat is the only cereal that contains vitamin P (bioflavonoids), essential for heart and cardiovascular health. Also vitamin E, choline, vitamins of group B and linoleic acid (Omega 6). As for the minerals, it emphasizes its content in calcium, sulfur, zinc, magnesium, phosphorus and potassium.
As you can see, our sauce and other ingredients are alive, just waiting for us to use them to add more flavor and nutrition to our foods. Here’s the recipe:
Healthy Teriyaki Sauce (Recipe)
For the sauce:
- 2 Tbs. Coconut Amino
- 1 Cda. Coconut nectar
- 1 Cda. Organic soy sauce, fermented and unpasteurized
- 1 Cda. Seeds of sesame or sesame
- 1/2 Cdita. Salt of the Himalayas
- 1 Cdita. Ginger powder or a piece (1 inch) cut into thin slices. I use both forms.
- 4 Oz Buckwheat noodles (Buckwheat)
- 1 Medium and cut broccoli
- 1 Large carrot cut into julienne (elongated)
- 2 Medium onions cut into julienne (elongated)
- 1/2 Chinese cabbage and / or from which you have hand cut fine
- 5 cloves garlic, thinly sliced
- 2 Tbs. Coconut oil
- 1 1/2 pound shrimp
- 1/4 cup mushrooms thinly sliced
For the sauce:
- In a hot skillet we toast the seeds and stirring carefully to avoid over browning, for about 15-20 seconds. This enhances the aroma. We booked to decorate.
- In a medium package we combine the other ingredients, remove and reserve.
- In a hot skillet add a spoonful of coconut oil, place the shrimp, add a pinch of salt and pepper and cook for 45 seconds each side. Reserve.
For the Lo Mein:
- Put a pot with water and salt on the fire. When it is boiling, lower the heat and pour the broccoli and carrot for 5 minutes. Remove and put to drain.
- To boil the noodles for 2 minutes without covering in the same place that we boil the broccoli and the carrot.
- In a frying pan pour the coconut oil and put to the fire, when it is hot add the garlic, the onion, the sliced ginger, and remove fungi for 10 seconds.
- Then the cabbage, broccoli, carrot.
- Remove the pasta from the water, drain and add to the vegetables.
- Lower the heat, add the sauce, remove and cover for 5 minutes.
- We add the shrimp, we stir well.
- We serve and decorate with the sesame seed.
I hope you like it!!