Chinese Green Stir Fry
Dark leafy greens are wonder foods!
They are chock-full of the essential vitamins, minerals,
antioxidants and fibre we need for full health and happiness. They also digest well in combination with any
other food. Eating your greens will help build and maintain strong
bones, cleanse the blood, strengthen the heart and boost the immune system.
Chinese greens give us all these benefits. There are so many varieties in the Asian
shops and you don’t need to know the name to enjoy them! Once you have tried cooking with Bok Choi explore other
options, such as Pak Choi, Guy Lan and Choi Sum.
How can Chinese greens be used in cooking?
The best way is to cook them quickly and lightly, as the Chinese do. Steaming and stir-frying bring out the wonderful flavours while retaining valuable nutrients.
Bok Choi Stir-fry
Stir-frying requires fast intense heat. Moisture in the leaves creates steam,
rapidly wilting the greens. Spicy white pepper compliments the earthy/sweet flavour of the leaves.
Several small bunches of bok choi (or other Chinese Greens)
2 tsp sesame oil
Shoyu (good
quality fermented soy sauce)
White pepper
Separate the leaves by cutting the bottom stalk of each
bunch. Slice he stalks and leaves into
3cm lengths.
Wash the chopped bok choi by putting it into a sink or large
bowlful of water. Massage gently to
loosen any dirt and allow it to drop to the bottom. Use
your hands to life out the greens into a colander and allow it to
drain.
Heat a wok or large frypan over a high heat. Add the sesame oil. When the oil is very hot (but not smoking) add the bok choi. Keep the heat high and stir the greens until wilted – this should take less than two minutes.
Season with pepper and shoyu, toss for a few more seconds and remove from the wok into a serving dish.
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