Monthly Archives: October 2013

Oct27

Garlic Bok Choy & Gingery Shitake Noodles

Posted on by
Garlic Bok Choy & Gingery Shitake Noodles

My favorite stir-fry of them all! 🙂

Aubergine and black bean stir-fry

Serves 4 – 30 minutes

This super-quick veggie stir-fry has just five ingredients and is perfect for week night meals.

Groundnut or vegetable oil 4 tbsp Aubergines 2 large, quartered and wedged Red peppers 2, cut into thin strips Spring onions 8, 7 quartered lengthways + 1 finely sliced Black bean sauce 220ml Basmati rice 250g, boiled Salt and pepper to taste

•Heat the oil in a wok. When hot, stir-fry the aubergines for 10-12 minutes until golden and cooked through. Add the peppers and spring onions, and stir-fry for about 6 minutes until just tender.

•Add the black bean sauce and 2 tbsp of water and warm through. Season well. Serve with the rice, scattered with finely sliced spring onions.

PER SERVING 411 kcals, protein 11g, carbs 65g, fat 14g, sat fat 2g, fiber 7g, sugar 14g, salt 35.3g

Ingredient Tip: If you do not have black bean sauce, oyster sauce will work just as well.

Aubergines & Black bean

Aubergines & Black bean

 

Tofu, greens and cashew medley

Serves 4 – 20 minutes

Healthy, light and quick – perfect for an after-work meal.

Oil 1 tbsp Broccoli 1 head, cut into small florets Garlic cloves 4, sliced Red chili 1, deseeded and finely sliced Spring onions a bunch, sliced Soya beans 140g, boiled and drained Bok choy 2 heads, quartered Tofu 300g, cubed and Continue reading “Garlic Bok Choy & Gingery Shitake Noodles” »

Oct25

Tasty Presto Meals

Posted on by
Tasty Presto Meals

Stir-fries make the tastiest presto meals. All you need is a burst of heat and feisty veggies. When choosing a wok, get one that is deep-bottomed, sits well on the burner and is at least 2mm thick. Cast iron woks have excellent heat retention while carbon steel ones are lighter, durable and suitable for home use.

Kale, mushroom and cashew stir-fry

Serves 2 – 30 minutes

A few key spices can turn a hearty winter green into a light, Asian-inspired dinner.

Groundnut oil 1 tbsp Ginger a small chunk, shredded Shiitake mushrooms 150g, stalks discarded and sliced Kale or spinach 200g Green peas 100g, podded Cashew nuts a handful Soy sauce 2 tbsp mixed with 1 tsp Chinese five-spice powder Sesame oil 1 tbsp

kale and mushroom stir-fry

kale and mushroom stir-fry

•Heat the oil in a wok. Add the ginger, chili, mushrooms, kale and peas, then cook for 2 minutes. Add the cashew nuts and cook for another 2 minutes, then tip in the soy sauce and five-spice. Cook for a minute or so, and then toss with sesame oil and serve.

PER SERVING 258 kcals, protein 12.9g, carbs 16.5g, fat 16.1g, sat fat 2.3g Continue reading “Tasty Presto Meals” »

Oct23

Korean Relish with a Passion – Kimchi Hour

Posted on by
Korean Relish with a Passion – Kimchi Hour

We’ve always loved this crunchy Korean relish with a passion. Now it’s officially being hailed as the sexiest pickle of 2013.

Pickled Pucker

Kimchi is to Koreans what sauerkraut is to Germans. Made with pickled vegetables, and at times, seafood, it is a staple side in every Korean meal. It is traditionally seasoned, brined and fermented for a few days. A smidgen of kimchi adds a burst of color to soups, imparts a fiery bite to dumplings and rice paper rolls, and makes for a robust filling in a savory pancake. It can very happily be eaten on its own, straight from the bowl. We love how delightful kimchi is – you can use virtually any vegetable to make it.

You can get a taste of Korea’s most loved food export with these perky pickles that spell instant wow!

kimchi soup

kimchi soup

Mixed Cabbage Kimchi

Makes 2kg – 30 minutes + marinating and fermenting

•Cut the root of 1kg cabbage halfway and then split the leaves with your hands. The cabbage can be diced or left as it is. Cut 700g carrots and radish into batons and quarter 300g onions. Separate each layer of the onion. Sprinkle 1cup course salt between the vegetables. Place the mixed vegetables in a large container and pour enough Continue reading “Korean Relish with a Passion – Kimchi Hour” »