Stir fry with Sesame and Miso

We try to buy fresh veg from our local farm shop or organic from the supermarket, this is because whilst organic food tends to come at a price, organic farming does not permit pesticides or chemical fertilizers and you will not be ingesting chemicals your body does not need. Its also better for the soil & the planet. But buy the freshest you can and try to buy as local as you can. That way your veg will still be packed with phytochemicals (plant nutrients which tend to deteriorate over time).

Recipe:

This recipe is a versatile and very simple one. But can really satisfy your taste buds by building in layers of flavour and at the same time helping to reduce inflammation and is packed with lovely nutritional ingredients.

You will need:

Fresh Long stem broccoli – 1 Pack (or even better a bunch from the local farm shop)

3 carrots (ideally organic, but as fresh as you can find) unpeeled , washed and chopped into julienne strips (fine strips to ensure they cook quickly, or thicker if you like a crunch)

1 stick Celery chopped

¼ Red Cabbage shredded roughly

Large hand full Frozen sweet corn or fresh from the cob

200g Green or purple beans topped and tailed

1 Courgette cut into strips

150g Mushrooms (any kind you have and a mixture if you can)

2 cloves Garlic chopped

1 inch of Ginger Grated or thinly sliced

20g Sesame seeds

1 tsp Brown or white Miso paste

3 Tbs Soy Sauce

Olive oil or sesame oil for frying

Brown basmati or wholegrain rice . (you can get some brilliant precooked sachets if you are short on time which take 2 mins to cook in the microwave or you can add them into the stir fry mix)

Method:

-In a wok or large frying pan on medium heat add Onion, Garlic, Ginger, Sesame seeds and fry gently until soft.

-Increase the heat and gradually add in all the other ingredients starting with Broccoli (which tends to take longer to cook ) and finishing with soy sauce (as it can stick and burn if it gets too hot)

-Stir and fry for 5-10 mins depending on how crunchy you like your veg.

-You can serve with boiled rice or for a change you can add an egg and stir the rice into the mixture to make it Vegetable/Egg fried rice .

This is a recipe you can make with any veg you have in the fridge and is a great one if you are short on time and if you use precooked rice you only have 1 pan to wash up! Whats not to like !

You could add Spinach, Kale, Chinese cabbage, Pak choi, Quinoa, Broad beans, Soy beans (Edamame) anything you like. Also for extra nutrients add cashew nuts .