What’s for dinner?
Every now and then we all need a little inspiration when it comes to feeding ourselves. Here’s a really simple stir fry that takes only 15 minutes to cook. Check out the health benefits of the ingredients. It packs a nutritional punch with very little effort….
Rainbow stir fry with shitake mushrooms and sesame seeds
Don’t be alarmed at the length of the ingredients list here; for swift convenience, buying a pre-packed fresh stir fry vegetable mix can save the day!
Benefits (what’s in it and why):
Coconut oil is slower to oxidise and is less damaged by heat so is great to use in stir fries and other cooking. It is one of the best sources of heart-healthy medium-chain fatty acids which enhances the immune system and can stimulate metabolism – a fat that helps with weight loss! Dried shitake mushrooms are rich in Vitamin D as they have been soaking up the sun (make sure you look for sun-dried rather than those dried artificially.) Garlic is great for the heart and has anti-oxidant properties while fresh ginger is anti-inflammatory and a great digestive aid. By eating a rainbow of colours (green, purple, red, yellow and orange are all in here) you are packing in the anti-oxidants, thereby mopping up free radicals that can cause health nasties.
Now for the added extras: Manuka honey has anti-viral and anti-bacterial properties and unlike other honeys, it doesn’t lose its health giving properties when cooked at a high heat. Finally, adding the toasted sesame seeds adds Omega 6 fatty acids to the dish which can help to lower cholesterol and is great for the skin.
Ingredients (serving 2 adults):
Dried Shitake mushrooms (small handful)
2 tsp coconut oil
2 chicken breasts (sliced)
1 clove of garlic (finely chopped)
thumb sized piece of fresh ginger (finely chopped)
4 spring onions (sliced)
3 carrots (washed and sliced)
1 red and 1 orange pepper (sliced)
1/2 pack of long-stemmed brocolli
1/2 bag of baby spinach leaves
1/4 red cabbage (sliced)
1 tsp Manuka honey
dash of soy sauce
2 tblsp sesame seeds
- Cover the shitake mushrooms in warm water and leave to soak for around 30 minutes.
- Heat a non-stick wok and add the coconut oil. Once it has melted, add the chicken and stir fry until it starts to brown.
- Meanwhile, gently toast the sesame seeds in a small oil-less frying pan. Keep turning the seeds and keep an eye on them!
- Add the garlic, ginger and spring onions to the wok and continue stirring for a couple of minutes.
- Drain the mushrooms, reserving the soaking liquid. Add the mushrooms to the wok and give everything a quick stir.
- Throw in the vegetables and stir fry fr 4-5 minutes until the spinach starts to wilt.
- Add a teaspoon of the mushroom liquid, the manuka honey and a dash of soy sauce.
- Give everything a quick stir through, then serve into two large bowls, sprinkling the sesame seeds n the top to finish.