Cooking with Ramen As we follow the Coronavirus Disease 2019 (COVID 19) recommendations of the Centers for Disease Control and Prevention, we mustNoodles remain mindful of the importance of making informed food choices, embracing sound eating and physical activity habits. The “2015-2020 Dietary Guidelines for Americans” provides recommendations for healthy eating patterns. Your “Eating Pattern” is also known as your “Eating Style”. This is the combination of foods and beverages you eat and drink over time. It is very important to choose healthy foods and beverages that promote overall health and wellness. The recommended Guidelines are: 1) Follow a healthy eating pattern across the lifespan 2) Focus on variety, nutrient density, and amount 3) Limit calories from added sugars and saturated fats and reduce sodium intake 4) Shift to healthier food and beverage choices. 5) Support healthy eating patterns for all. Four healthful suggestions to reduce sodium and add nutrients to your Ramen Noodles: • • Use ½ or less of the flavoring packet or packets recommended in preparing the individual noodles or recipes using the noodles. Preferably use herbs and spices instead of flavoring packets. To add flavor use salt free herbs and spices such as allspice, basil, bay leaves, black pepper, caraway, celery seed, chili powder, • chives, cilantro, cinnamon, cloves, coriander seed, cumin, dill, fennel, garlic, ginger, Italian seasoning, majoram, onion, oregano, • paprika, parsley, rosemary, saffron, sage, tarragon, thyme. Add meat, poultry, pork, fish, seafood, legumes, egg, or cheese to add protein. RamenAdd Noodle vegetables Recipes to add below: more nutrients. Chicken Ramen Lettuce Boats Chicken Taco Ramen https://www.maruchan.com/ https://www.maruchan.com/ recipes/chicken-ramen-lettuce-boats/ recipes/chicken-taco-ramen/ Shrimp Scampi Ramen Sweet and Sour Chicken Ramen https://www.maruchan.com/ https://www.maruchan.com/ recipes/shrimp-scampi-ramen/ recipes/sweet-and-sour-chicken- ramen/ Orange Chicken Noodle Dish Taco Ramen Bowls https://www.maruchan.com/ https://www.maruchan.com/ recipes/grilled-orange-chicken- recipes/taco-ramen-bowls/ noodle-dish/ Ramen Primavera https://www.maruchan.com/recipes/ ramen-primavera/ The Cooperative Extension Program does not discriminate against anyone regardless of their race, color, national origin, religion, sex, gender identity (including gender expression), sexual orientation, disability, age, marital status, family/parental status, income derived from a public assistance program, political beliefs, reprisal or retaliation for prior civil rights activity, in any program or activity. Persons who require communication in a language other than English or with a disability who require alternative means of communication of program information (braille, large print, audiotape, etc.) should contact Ms. Belinda Lewis in the Office of Disability Services at 936-261-3585 in advance. Parmesan Garlic Ramen https://www.maruchan.com/recipes/parmesan-garlic-ramen/ Spicy Kimchi Pork Bowl https://www.maruchan.com/recipes/spicy-kimchi-pork-bowl/ Cheesy Chicken Yakisoba https://www.maruchan.com/recipes/cheesy-chicken-ramen/ Teriyaki Beef Noodle Salad https://www.maruchan.com/recipes/teriyaki-beef-noodle-salad/ Veggie Tofu Ramen https://www.maruchan.com/recipes/veggie-tofu-ramen/ Pepper Steak Ramen Bowl https://www.maruchan.com/recipes/pepper-steak-ramen-bowl/ Egg Drop Ramen Soup https://www.maruchan.com/recipes/egg-drop-ramen-soup/ Steak and Noodle Bowl https://www.maruchan.com/recipes/steak-noodle-bowl/ Click link for all Recipes: https://www.maruchan.com/recipes/ References: https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/ https://www.maruchan.com/recipes/ Joyce Osborne MEd., RD, LD, CHES| Extension Program Specialist | FCH.