I love quick and easy meals because, let’s face it, sometimes you don’t have the time or the energy for complicated meals, yet you want to eat healthily. It is so easy to just have junk food because you have had a long day and it seems quicker, but it will not leave you feeling satisfied or energized.
This stir fry is healthy, tasty and in 10 minutes you can be sat down eating. Perfect!
Ingredients: Serves 2 people and it is 4 of your 10 a day person
1 x Taifun Basil Tofu cut into chunk
1x 400g pack stir fry veg
1 x orange (red or yellow pepper) sliced lengthways
180g tenderstem broccoli
½ red onion sliced
8 x chestnut mushrooms or white mushrooms sliced
½ tbsp tamari sauce (gluten free soy sauce)
1 x garlic crushed
1-inch ginger finely chopped
Pinch of chilli flakes
Pinch of cracked black pepper
Good pinch of sesame seeds
½ tbsp rapeseed oil
1 Heat the wok or a large pan on a high heat. When the pan is hot adding half the oil then add the tofu. Continually stir cook for 1-2 minutes until a light golden colour, then remove from the pan and put aside.
2 Add the remainder of the oil to the pan then add the garlic and ginger, stir immediately. Then add the peppers, tenderstem broccoli and mushrooms keep stirring, after 1 minute add the onions.
3 After 3 minutes of cooking, stirring continually, add the stir fry veg pack. Keep stirring and tossing the veg in the pan and cook for 3 minutes. Then add the tamari, cracked black pepper and chilli flakes, stir and cook for 1 minute, before adding the sesame seeds. Mix and serve the veg in dish, placing the tofu on top. Enjoy!
Tofu is a good source of protein and contains all eight essential amino acids. It also is high in iron, calcium, manganese, selenium, and phosphorus as well as magnesium, copper, zinc and vitamin B1
Tenderstem broccoli not only tastes better and cooks quicker, but it has a higher concentration of vitamin-C which is great for fighting cancer, vitamin-A, vitamin-K, calcium, fibre and contains more folic acid to standard broccoli.
Mushrooms can slow down the effects of osteoporosis. They are rich in copper and vitamin-B5. They also contain vitamin-B3, vitamin-B2, selenium important for cognitive function and a healthy immune system, anti-inflammatory, antifungal, anti-tumour properties and antiseptic which help keeps the body free from infections.
Yellow Pepper helps slow down aging, boosts cardiovascular health, enhances your immune system and lowers cholesterol. It contains fibre, beta-carotene, vitamin-C, vitamin-A and Lycopene which gives it the colour and helps prevent prostate cancer and heart disease.
Onions are rich in soluble fibre, it contains Allicin which protects against cancers, anti-bacterial, anti-viral and anti-fungal, it also decreases the risk of heart disease and strokes and it also helps insulin levels in the blood.
Chilli flakes contain anti-bacterial and anti-diabetic properties and lowers cholesterol. They are rich in vitamin-C which is important for the collagen required for blood vessels, skin, and bones. It also has vitamin-A, B-complex, capsaicin which relaxes blood vessels which lowers blood pressure, potassium which helps controlling heart rate and blood pressure.
Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.
Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.
Rapeseed Oil Contains less saturated fat and 10 times more omega 3 than olive oil. It is a good source of vitamin-E, vitamin-K and high in monounsaturated fats and anti-oxidants.