This
Chinese-inspired health diet is a mélange of luscious green
ubiquitous, nondescript vegetables that have the propensity to astonish
and fight against cancer.
Cancer-Fighting and Health Benefits of Broccoli, Sesame Seeds and Ginger
Broccoli,
a perennial mainstay in Chinese and Western cooking, is a
true-blue health-boosting food which could boast such an astounding
number of health and beauty benefits. Broccoli rich in sulphoraphane
and indoles that stimulate the production of enzymes which help to
neutralize cancer-causing substances in the body and are a major force
in protecting against cancer, particularly bowel cancer. Do not
overcook the broccoli by boiling it, as this will diminish the levels
of anti-cancer compounds in it.
Sesame seeds contain the highest
phytosterols content, plant compounds that are believed to reduce blood
cholesterol levels, boost the immune system and reduce the risk of
certain types of cancer.
Ginger believed to be cancer-preventing
as the gingerol compounds appear to be antioxidants.
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Ingredients :
Serves 4
-
450g / 1lb Chinese leaves
-
225g / 8oz pak choi
-
225g / 8oz broccoli florets
-
1 tbsp sesame seeds
-
1 tbsp groundnut oil
-
1 tbsp fresh root ginger, peeled and
finely chopped
-
3 garlic cloves, peeled and finely
chopped
-
2 red chilies, deseeded and split in half
-
50ml / 2 fl oz vegetable stock
-
2 tbsp Chinese rice wine
-
1 tbsp dark soy sauce
-
1 tsp light soy sauce
-
2 tsp black bean sauce
-
freshly ground black pepper
-
2 tsp sugar
-
1 tsp sesame oil
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Method :
-
Separate the Chinese leaves and pak choi
and wash well. Cut into 2.5cm / 1 inch strips. Separate the broccoli
into small florets. Heat a wok or large frying pan, add the sesame
seeds and stir-fry for 30 seconds or until browned.
-
Add the oil to the wok and when hot, add
the ginger, garlic and chilies and stir-fry for 30 seconds. Add the
broccoli and stir-fry for 1 minute. Add the Chinese leaves and pak choi
and stir-fry for a further 1 minute.
-
Pour the vegetable stock and Chinese rice
wine into the wok with the soy and black bean sauces. Season to taste
with pepper and add the sugar. Reduce the heat and simmer for 6-8
minutes, or until the vegetables are tender but still firm to the bite.
Tip into a warmed serving dish, removing the chilies if preferred.
Drizzle with the sesame oil and serve immediately.
Nutritional Facts per 100g :
energy 38kcals/158kj protein 2g carbohydrate 5g fat 2g
fiber trace sugar 1g sodium 0.2g
√ cow's
milk-free
√
egg-free
√
vegetarian
√
vegan
√ seafood-free |
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