broccoli stir fry with red rice and oriental sauce

Again old recipe inspired by Tesco magazine I used to collect when I was shopping there. I rarely buy from Tesco nowadays but this stir fry was very good. And because at the moment we are in a stage of trying different things I went back to this recipe. We eat less meat now so we’ve decided to incorporate rice and some grains into our diet. And soon we’re planing to make our own bread, so if it will be somehow successful I will post you about that.

We try not to label foods as good – keto and not good – carbs. Rather – nutritious or not nutritious. The one that actually serving us and not serving. And because recently we don’t eat so much meat as before, we need to replace it with other foods. And will see, in couple months we might come back to keto if we won’t be entirely happy with this meal plan. And as we both work full time, I try to make our diet as flexible as possible, so it meet the needs of both of us. And I would rather call it a lifestyle than a diet, because the word “diet” is associated with some kind of restrictions. And it’s more a matter of our own choice, not something imposed in advance by someone else. It seems to me that it’s just a healthier approach, that gives more freedom and does not make us feel guilty if for some reason we “go off the road”.

Our chosen type of rice is either brown, red, black or wild.

White rice is the most popular variety of rice, but the least nutritious. In the production of white rice grains, the top layers are removed along with the most valuable vitamins, minerals and fiber. As with most of the grains, the husk contains the most nutritional value, if we remove the husk, we will have pure carbohydrates. Brown rice is rich in numerous nutrients, as it is only deprived of inedible husk. Its grains remain “unclean”, and therefore contain fiber, magnesium, iron and B vitamins. They also have high fiber content. Red and black rice is paddy, medium grain, very similar to brown but with a red or black husk. It contains many valuable nutrients. Of course, it all depends on where (on what soil) the rice is grown, as the nutrient content also depends on it. And whether pesticides or other chemicals have been used in its cultivation. Unfortunately, we are not always able to check this. Most of the times we can only trust that we buy a healthy product.

If you like oriental flavours this recipe will be perfect for you – mix of sweet, spicy tangy and salty taste with amazing aroma of sesame seed oil. Sesame seed oil so flavoursome, makes the whole kitchen smell like in a oriental restaurant.

I used red bell pepper to make this stir fry, but if you’re a fan of really spicy flavours you can add chilli peppers instead. Or simply add both. Red rice was my choice, but you can either use brown or wild rice – they both will work perfectly. All of them are very aromatic with a nice nutty flavour.


broccoli stir fry with red rice and oriental sauce


NOTE: my cup is regular 250ml glass

INGREDIENTS for stir fry:

  • 1 broccoli
  • 1 red sweet pepper (you can use chilli pepper instead of sweet)
  • 4 cloves of garlic
  • bunch of spring onions
  • 2 tbsp olive oil
  • 1 cup of red rice
  • 1 tablespoon of sesame seeds

INGREDIENTS for sauce:

  • 1 tbsp of miso paste
  • 1 inch (2.5cm) fresh ginger, finely chopped
  • 1 garlic clove, finely chopped or pressed through a press
  • 1 tbsp tahini
  • 1 tsp brown sugar
  • 2 tbsp of rice vinegar
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce

DIRECTIONS

Boil the rice in salted water until tender. In a bowl, combine all the sauce ingredients and let it sit for a while.

Wash your broccoli, divide it into florets. Chop spring onions, cut the pepper into thin strips, ginger in very thin slices. Heat the olive oil in a wok and add broccoli. Season with salt and fry over a large heat until golden and semi-soft, add pepper and half of spring onions. Fry for a while, then add garlic and ginger chopped into thin slices.

Mix fried vegetables with cooked rice, pour over prepared sauce, sprinkle with sesame seeds and the rest of spring onions.

Bon Appetit!

quick summer black soya bean spaghetti (vegan, gluten free)

When the sun is shining in Scotland and temperatures goes up it’s not the time to sit indoors. This weather is not going to last for long, so the best you can do is to try to enjoy it as much as you can. If your work allows you to take advantage of the sun and spend time on the beach or hiking – good for you. To take the most of the Summer and do not die starving you definitely need a quick, healthy and delicious meal you can prepare effortlessly in your kitchen in less than 30 minutes.

So here comes fresh and colourful veggie pasta. But it’s not an ordinary spaghetti. It’s black soya bean spaghetti – gluten free, dairy free, wheat free. Free of almost everything 😉 If it would be carbohydrates free it would be ideal 😉 But it contains 15g of carbs per 100g, so it’s half less than in regular pasta.

Veggie season is officially opened – I started receiving my organic and local veggie delivery and it always inspire me to prepare something new, fresh and delicious. I love having plenty of veg in my fridge because it’s so easy to cook with them – you can easily prepare something yummy, good looking almost from nothing. I keep on learning new things about veggies, about their edible parts we usually put to rubbish (to learn more about this click here) and it gives even more opportunities to make the most of each vegetable.

I highly encourage you to include more veggies into your diet, Summer is the best moment for that. Experiment with veggies you don’t know and never tried, prepare salads, smoothies, stir fry or grill veggies if you have a chance. Veggies are the easiest and quickest to prepare if you don’t want to spend a lot of time in the kitchen. But remember to buy locally, veggies that didn’t travel thousands of miles, but are locally grown with love are the best veggies.

So today we have easy-peasy and quick gluten free and vegan spaghetti with stir fry veggies and bunch of delicious spices. Although you don’t need to use these exact spice mix. If you have your own favourite mix – use it. If you want to try something new grab some fenugreek, nigella seeds, fennel, coriander seeds, black pepper and cloves. You can use a mortar to grind them together or simply pop them into the coffee grinder. Then add dried tomato flakes, chilli flakes, some dried parsley and chives, mix with some onion powder and voila!

quick summer black soya bean spaghetti

(vegan, gluten free)

INGREDIENTS:

  • 1 pak choi cabage
  • handful of sugar snap peas
  • couple cherry tomatoes
  • small tin of chickpeas
  • 1 spring garlic (or couple garlic cloves plus spring onions)
  • 200g black soya bean spaghetti
  • 3 tbsp olive oil
  • 1 tbsp sesame seeds oil
  • natural rock salt to taste and to cook spaghetti
  • mix of spices: onion powder, fenugreek, tomato flakes, nigella seeds, chilli flakes, fennel, coriander seeds, parsley, black pepper, chives and cloves

DIRECTIONS

Cut of the ends of sugar snap peas and boil in water for 4-5 minutes, then drain. Also cook black soya bean spaghetti in salted water for 2-3 minutes as describe on the packaging. Slice spring garlic, finely chop its green part. Also thoroughly rinse and chop pak choi. Cherry tomatoes cut in halves.

Heat a large pan adding 3 tbsp of olive oil, add snap peas and chickpeas, fry for 3-4 minutes and add all the spices. Then add sliced spring garlic, leaving the green part on the side. Add cooked spaghetti, tomatoes and pak choi cabbage. Give it 4-5 minutes so pasta can soak all the flavours. Add more spices if needed. At the end drizzle with a tablespoon of sesame seeds oil and sprinkle with green part of garlic.

Serve fresh and hot. Enjoy!