Cook along with Mary P – Veg/Meat Stir Fry

stir fries are so healthy and so versatile.. I use them to cook veg to retain it’s nutrition as much as possible..

the most important thing with stir fries is how much depth of flavour you add, otherwise they can be so bland. I’m not one for adding pre-prepared sauces so here I show how you can do it from scratch, really quickly.

I’m a huge fan of frozen veg.. it’s said to retain 40% more nutrition than fresh http://www.dailymail.co.uk/health/article-1255606/Why-frozen-vegetables-fresher-fresh.htmlbut
of course, this eventually comes down to how you cook it, which can ruin it all tbh including the taste which a lot of people struggle with when it comes to frozen veg.. that’s why stir-frying is perfect as it retains more of the vitamins etc.

Please don’t miss my “Toasty Seeds” recipe at the bottom, this is famous with all I know as I’ve converted many a seed sceptic after tasting them!

Stir Fry Base

1 onion CHOPPED
1/2 a leek CHOPPED
1 chilli CHOPPED (and deseeded if you can’t take the heat)
1 tsp fresh grated Ginger
1 tsp capers
1 tblspn olives (green or black) CHOPPED
4 sun dried tomatoes in oil CHOPPED
1 tblspn of Tamari Sauce (can be bought in Tesco or health shop)
4 anchovies CHOPPED (you won’t taste them it’ll just make things so tasty)
1 garlic clove CRUSHED

you can use soy sauce in replacement of Tamari but I find it’s taste superior

heat wok to a high temperature and add a splash of rapeseed oil and also a splash of the oil from the sun dried toms. swirl the oil to coat the wok then add the onion and leek.. keep it moving, this is important for stir-frying as the heat is high, when the onion/leek is slightly soft add the chilli and ginger and stir, then add capers/olives/toms, quick stir for 5secs then add Tamari (or soy) and finally the anchovies and garlic. I always add garlic last as this can burn really quickly add taste horrid.

stir well.

from here on you can add whatever you wish, veg (I use a vast variety of frozen) meat, fish, anything goes!

I also choose either rice/pasta or noodles, cook AND SEASON these separately and add and toss just before serving adding an extra splash of Tamari to taste.

the key to this recipe is the base which adds a depth of flavour often missed in stir fries and will match whatever you choose to add to it. Add any herbs you fancy, I haven’t here as you can add depending on the meat/fish etc you choose to cook.

Toasty Seeds

as a topping for this or in fact salads, pasta dishes etc I like to add an extra punch of nutrition/flavour with my famous toasted seeds.

I have converted many people to the wonders of seeds through this technique which is truly delicious.

sprinkle seeds and/or nuts (sunflower/pumpkin/sesame is a fav but you can use any nuts seeds you enjoy)
on a baking tray and pop under a medium grill, shake when one or two start popping and when a soft golden colour remove from grill, tip into a dish and immediately sprinkle with a good tablespoon of Tamari or Soy and mix. This makes a wonderful sizzle and the smell is lush! wait to cool and dry then sprinkle on food or eat by the handful these really are delicious!!!

IMPORTANT NOTE – DO NOT BURN SEEDS/NUTS AS THESE CAN BECOME HARMFUL (carcinogenic) YOU WANT A GOLDEN CARAMEL BROWN COLOUR SO KEEP AN EYE OUT!

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