a side dish with various shades of green, a bit of crunch and a bit of bite !
Vegetable Stir Fry offers a visually attractive combination of greens and is packed with nutrients. Spinach is known for its mineral content, in particular iron; Bok Choy is a Chinese cabbage full of antioxidants, vitamin C and folic acid; and wakame, also has iron but is great for the combo calcium/magnesium/potassium, is low in sodium and high in detoxifying fibre.
(serves 6 as a side):
1 tbsp macadamia oil
1 shallot sliced
2 spring onions sliced
1 bunch of bok choy, trimmed
1 bunch spinach, trimmed
1/3 cup dried Wakame
¼ cup coriander leaf
1 tsp toasted sesame seeds
1 clove garlic, crushed
1 cm piece ginger, grated
½ small chilli, chopped fine
1/2 tsp sesame oil
1/2 tsp honey
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp lime juice
Freshly ground black pepper
First make the dressing by combining the ingredients. Set aside until needed.
Re-hydrate the wakame in tepid water for 5 minutes; then squeeze excess out.
Heat the oil in a skillet and cook the shallots & spring onion over medium heat for 1 minute.
Meanwhile, chop the bok choy, taking care to separate the leaves from the crunchy stem, cut the spinach.
Add the chopped bok choy stems and stir around with the onions for a couple of minutes, until the stems start to soften.
Add the bok choy leaves, chopped spinach and the chopped re-hydrated wakame to the wok and toss over high heat for another minute.
Add the dressing and stir until just wilted.
The vegetables should be different shades of green, very bright in colour and crunchy in texture.
Remove from heat and sprinkle with herbs and sesame seeds.
Chef's tips: The key to this dish is to not over-cook it. The vegetables have to be warm but bright green and still crunchy. For this reason, this dish should be served immediately and doesn’t do well re-heated.
Wakame is a very versatile seaweed. A small amount of dry wakame goes a long way! It increases 10 times its weight and size upon re-hydration.
Wakame has been used by Asian populations for centuries and is best known as an ingredient in miso soup, a tonic dish that has built a reputation for bringing the sick & weak back to life. Wakame is used in Oriental medicine for blood purification as well as to improve the function of the intestines and sexual organs. Research also shows that it can help burn fatty tissues in the body.