How to perk up a stir fry

Breakfast

Maple and pecan crisp cereal, soya milk, grapes

Tomorrow I will try to go for something healthier although I can never resist a morning sugar boost….

Lunch

Peanut butter and tomato sandwich, rice coated peanuts, grapes, flapjacks

This is one of a whole variety of sandwich fillings that can be based around peanut butter. Beware of being too enthusiastic with the tomato slices though, as this can lead to sogginess of the bread. Using just enough (thin) slices to cover the filling should ensure that you avoid any sandwich related disappointment.

Dinner

Veg, nut and seed stir fry, carrot slices, tortilla. Dessert: fruit salad with soya yogurt topping

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If you don’t have time for chopping (like me) you can always buy a pack of ready prepared stir fry veg. This is where the perking up comes in though, as the  prepared veg will need a little extra flavour added to it. I’ve included an example recipe, but there are endless ways to brighten up a stir fry.

Just a quick preparation tip: With a stir fry, it’s a good idea to either do any chopping in advance or turn the stir fry out while you chop. If left on the hob while you peel ginger etc., I find that stir fries tend to burn.

Ingredients for veg, nut and seed stir fry (serves 2):

– 1 small pack of prepared stir fry veg

– Some rapeseed, vegetable or sunflower oil

– 1-2 cloves of garlic

– A small piece of root ginger (or more, according to taste)

– 1 veggie stock cube

– Some satsumas

– A generous handful of salted nuts (e.g. cashew or peanuts)

– A good handful of pumpkin seeds

– 1 packet of vegan noodles (i.e. just avoid egg noodles)

Method:

1. Crush the garlic clove and peel and grate the ginger (use the smaller holes on a cheese grater). Peel and chop the satsumas.

2. Heat the oil and stir fry the veg, garlic and ginger. The packet I had suggested 4-5 mins, but with heavy duty vegetables like broccoli I think you may need a little longer.

3. When the veg is beginning to go tender, crumble the stock cube into the pan, add a good splash of water and stir well. Then stir in the nuts, seeds and satsumas.

5. Finally, add the noodles and heat through for a few minutes. I served straight away, but next time I’ll be experimenting with adding a splash of coconut milk at the last minute as I prefer a bit more of a definite sauce.

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In terms of dessert, I think fruit salad is actually a bit of an exaggeration. I had a  few pineapple pieces and some spare grapes aging in the fridge, so thought it was probably time to put them to good use. I topped the ‘fruit salad’ with a new kind of Alpro soya yogurt. It claims to be ‘fruity and  creamy’ and I think it manages to tick both these boxes. There’s no offputting layer of liquid at the top of the yogurt either. I topped the dessert with some dark chocolate shards  (i.e. small pieces shaved off with a very sharp knife) but this was mainly to provide a slightly more upmarket looking appearance (as well as an excuse for getting out the Green &Blacks again).

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