Entering a ramen house and asking for the dish without noodles is ill-advised. After all, most translations of “ramen” involve some derivation of “noodle.” People do this, though, as a weight loss strategy when trying to avoid carb overload; however, ramen noodles –– bathed in a richly flavored broth, complemented with tender vegetables, savory meats, and soft-boiled eggs –– are part of the full experience. There are even gluten-free alternatives for those with celiac disease or sensitivities and allergies. It is possible to be health conscious and slurp those delicious tendrils, such an integral part of the dish’s joy. 

Eating well, with a focus on wellness, is attainable with nearly every cuisine. It just requires moderation versus deprivation and a little nutrition savvy. As a certified nutritionist, I’ve learned that while caloric values matter, so do other considerations: sodium levels, added sugar, types and amounts of fat, cholesterol, vitamin and mineral content, and satiety for starters. The goal of “Eat This and That” is to help UP readers navigate the food and beverage scene in Charlotte, armed with enhanced dietary knowledge and confidence. We want to empower readers to attend to health goals while still enjoying area restaurants with the input of a certified nutritionist (that’s me) and culinary professionals — in this case, chef/owner Michael Shortino of Futo Buta, one of Charlotte’s original ramen restaurants. 

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Shortino grew up cooking American-Italian fare in his family’s restaurant and was ready to move in an entirely different direction when he set out on his own. As he explored the Japanese restaurants of San Francisco, Phoenix, Los Angeles, and New York City, he became increasingly drawn to their techniques. “Working with Japanese sushi chefs and working with other chefs experienced in this cuisine, I fell in love with the culture of the food,” he says. 

Even though he opened Futo Buta in spring 2015, it was during those earlier work and travel experiences when Shortino began developing his ramen concept. Within six months after he moved to Charlotte to open Baku, a rare snowy weekend got him thinking the city might be ready to warm up to a ramen experience, one beyond fast chain concepts. Now, ramen is becoming increasingly popular in Charlotte with additions like the JINYA Ramen Bar and Silverlake Ramen franchises. 

“Ramen is clearly expanding on menus,” Shortino says. For him though, ramen is a focus rather than an afterthought, and his menu emphasizes quality over quantity. That’s why he offers only about five ramen options and avoids mass-produced ingredients. “We focus on ramen. That’s all I do. It’s fresh. That’s what we’re about.”

From bowl to broth, Shortino uses local, organic, and made-from-scratch ingredients. He prepares the ramen noodles in-house using Lindley Mills flour, sources the pork from Hickory Nut Gap farm near Asheville, and even serves his meals in handmade pottery from artist William Baker of Bakersville, N.C. While Shortino’s favorite menu item is the Buta Bowl containing double noodles, duck confit, and plenty of pork, he is aware customers desire healthy alternatives. That’s why he added to the menu a vibrantly-colored and still complex vegan bowl. Shortino is not vegan, but he does try to take a healthier eating approach too at times by requesting half-portions of whatever he orders for himself from the kitchen crew. 

“Gorging is the problem,” he says. He and I are in agreement there. One of the most doable ways to attend to your healthier eating goals is to eat reduced amounts. Request a to-go container when placing your order and set some aside before digging into that steaming bowl of comfort. 

Of course, there are other practical approaches too.

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Here is our nutritionist’s Eat This and That guide to ramen.

• Know your noodle. I was drawn to the kale noodle at JINYA Ramen Bar, as kale is a rich source of certain vitamins like A, K, and C as well as other nutrients like calcium and potassium. Yet, is it worth the substitution charge of $1.50? Turns out, it is. Some ramen places’ kale noodles are overly processed products relying on kale powder with little to none of the nutrients this leafy green is so well-known for; however, JINYA’s kale noodle has solid levels of what I was craving nutrition-wise. Bang for the buck and tasty, too. Expect to see more vegetable noodles like a beet blend on ramen menus this year as plant-based dining gains momentum.

• Go heavy on the veg. Many ramen restaurants allow you to amp up the produce in your bowl for around $1 each topping. Go crazy! Add on broccoli, cabbage, bean sprouts, mushrooms, and more. Just note that “crispy” or “tempura” equates to fried even when describing veggies, which increases fat content (unfortunately not the kind so good for our brains and hearts). Heavy vegetable content is a way to add heft to your bowl without relying on animal meat. For a leaner protein boost, try including a soft-boiled egg or tofu instead. 
• Do a little homework before heading out. While some menus list ramen bowl calories, you may have to dig for other important considerations like the undesirables (high sodium, loaded saturated and trans fats, added sugars, and cholesterol levels) as well as the desirables (fiber, protein, vitamins, and minerals). Most chains have to publish nutrition facts in some form or provide them upon request, and non-chains may be able to at least advise which menu items are healthier options. A basic Internet search led me to Jinya’s ramen nutrition facts. While it may not be fun, knowing these details can help you decide ahead of time what’s best to order. What you discover might even surprise and delight you. If you feel like indulging every now and then, that’s okay too. Show yourself grace as you would a friend. It’s easier to maintain health goals with less rigidity.
• Make your own. This is a sensible way to moderate intake and to understand more about the craft of ramen. Learn how to make your own in an upcoming Chef Alyssa’s Kitchen ramen class, taught by Lead Chef Instructor Gloria Sellers, on Friday, March 18. Until then, give this “Simple Chicken Homemade Ramen” recipe from Fork Knife Swoon a whirl. I attempted it during the recent snow days and was pleasantly surprised. While it may not have taken two days to construct a dashi broth, it was fun, tasty, and manageable as an entry point into the DIY ramen world. 

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Here’s our advice on what to feel good about, and what to save for special occasions. 

To help you along in your next ramen adventure, below are some healthier ordering options (our Eat This picks), as well as some indulgences (And That), when visiting Charlotte ramen shops. It’s okay every now and then to go for more decadent ingredients like fried additions, duck confit (cooked in its own fat), coconut milk or cream-based broths, and infused oils for flavor kicks. Just be aware that these preparations are typically going to be heavier in cholesterol, saturated and trans fats, added sugar, and sodium. Savor them as the treats they are. All in all, a healthy relationship with food steers away from good/bad labels and focuses more on enjoying reasonable choices, with the occasional indulgence thrown in.

Futo Buta (South End) 

Eat This: 

• FIRE + ICE Ramen [kimchi and dashi broth, hot smoked salmon, fresh mint, bok choy, shaved carrot, radish, black sesame, julienne leeks, scallions] 
• NIWA Ramen [vegan broth, organic mushroom, bok choy, roasted and julienne leek, arugula, sesame, sprouts, scallions, golden pea shoots, watermelon radish]

And That:

• Buta Bowl [chicken and dashi broth, double noodle, pecan smoked pork belly, onsen egg, duck confit, spicy ground pork, ono chili sauce, sweet white corn, roasted and julienne leeks, scallions, cayenne pepper threads]

JINYA Ramen Bar, Uptown (with a SouthPark location coming early 2022)

Eat This:

• JINYA Chicken Ramen [chicken broth, chicken chashu, spinach, green onion and fried onion, served with thin noodles –– sub kale noodles]
• Flying Vegan Harvest [vegan miso broth, Impossible™ meat made from plants, tofu, bean sprouts, broccolini, green onion, corn, red onion, crispy garlic and chili seasoning, served with thick noodles — sub kale noodles] 

And That:

• JINYA Tonkotsu Original 2010 [pork broth, pork chashu, green onion, spinach, seasoned egg, nori dried seaweed, extra thick noodles] 

Saru by Bow Ramen, Camp North End

Eat This:

• Ryokuzaru [mushroom & kelp broth, cherry tomato, corn, bean sprouts, scallion, bamboo shoots, seaweed salad, tofu, sesame seeds, spicy sesame oil]

And That:

• Hizaru [pork broth, pork charsu, scallion, bamboo shoots, egg, bean sprouts, corn, butter, sesame seeds, spicy sesame oil, and spicy sauce]

Sheng Ramen, Ballantyne

Eat This:

• Curry Ramen [chicken katsu, seasoned egg, sweet corn, cabbage, bean sprout, onion, scallion, chicken based mild spicy curry broth]

And That:

• Shoyu Ramen [braised pork belly, seasoned egg, cabbage, bean sprout, onion, bamboo shoot, wood ear mushroom, fish cake, scallion, sesame oil, soy sauce broth]

Yume, South End

Eat This: 

• Tomato Vegetable Ramen [vegetable infused tomato flavored broth with egg noodles; Tofu, fried onion, daily greens, shiitake mushroom, corn, scallions, roasted seaweed, sesame seeds & sesame oil (Rice-noodles available for vegans)
• Try adding onto a ramen bowl kimchi and fermented black garlic broth. They also offer mussels as a topping. 

And That:

• Thai Coconut Curry Ramen [Thai coconut curry broth, pork chashu, soft boiled egg, daily greens, corn, scallions, roasted seaweed, sesame seeds, sesame oil]

Stay tuned for the next edition of UP’s “Eat This and That” column, where I will examine a different dining out food focus. Have a request? Let me know in the comments. 

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Disclaimer: The information contained here is of a general nature to provide research-backed educational content. It is not intended to offer professional medical diagnosis and treatment. While a certified nutritionist produced this article, your specific needs may or may not apply. Consult your team of professional healthcare providers with health concerns or questions.

 

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