Easy Stir-Fry Satay

Easy Stir-Fry Satay

Easy Stir-Fry Satay

I'm always banging on about getting plenty of vegetables in to the diet, you can never have too many as far as I'm concerned. The greater the variety you have the better. Try to eat around 20 different veggies over the course of a week, that way you'll get a really wide variety of vitamins, minerals and phytochemical such as flavonoids and isoflavins.


I’ve given you suggestions in this recipe, but choose any you like, try to include different colours, reds and oranges for vitamins A and C, greens for calcium and magnesium, some brassicas, for liver health and anti-cancer properties. I often talk about eating the rainbow, so get as creative and colourful as you like.


Ingredients
1 onion
3 garlic cloves
1 red chilli (finely chopped, remove seeds if you don’t like it too hot)
1-2 heads of pak choy
Several large handfuls of shredded Spring Greens
Mushrooms
2 Peppers
50ml dark soy sauce
150ml chicken or vegetable stock
3-5 tbs of quality crunchy peanut butter (I like meridian)
1 tsp of my spice mix (or a pinch each of ground turmeric, coriander, cumin, black pepper and fennel seeds, if you have any!)

Method
Heat a little olive in a wok, add onion followed by garlic, spice mix and chilli, cook over a gentle to moderate heat for 6-8 minutes until the onion is soft.
Add veggies, I’ve given you suggestions, but choose any you like, try to include different colours, (reds and oranges for vitamins A and C, greens for calcium and magnesium, some brassicas, for liver health and anti-cancer properties). You can add some soy sauce to the veggies. Cook until they begin to soften. 
Add soy sauce, peanut butter and stock and stir well to ensure peanut butter has 'melted' and combined with the stock.
This is great served with some brown rice or noodles. If you want to make it a little more substantial you could cook some chicken or fish, serve on top and drizzle over the sauce.