– by Carolyn Herriot –
Stir Fry For Four
Put your wok to work to put a pep in your step! The secret to successful stir-frying is starting with HOT oil, and tossing ingredients over high heat until just tender and crunchy.
Sauce
½ cup orange juice
2 tbsp tamari soy sauce
1 tbsp honey
1 tbsp freshly grated ginger
2 garlic cloves, minced
2 tsp. (10 mL) sesame oil
1 Tbsp. (15 mL) cornstarch
Mix all the above ingredients together, except the cornstarch. Put the cornstarch in a small bowl with a few spoonfuls of the sauce, and stir until a smooth paste has formed. Stir paste back into the sauce, and cook until it thickens. Set aside.
Stir Fry
3 tbsp coconut oil
1 cup sliced carrots
1 lb sugar snap or snow peas
1 bunch green onions, chopped
8 oz firm tofu or wild fish, cut into 1-inch cubes
2 bunches of spring greens, tough stalks removed and shredded – collards, spinach, cabbage or kale
Heat the oil, add the tofu or fish and turn a few times until it is golden. Remove from the oil using a slotted spoon. Stir-fry the carrots until mostly tender, and then add the peas and green onions. Add the shredded greens and toss them quickly until they wilt. Add the sauce to the wok, stir-frying a few more minutes until the vegetables are coated. Serve this recipe by itself or together with quinoa, rice or noodles.
Spring Greens Smoothie (Makes 2 servings)
Try this nutritious green smoothie and be amazed how delicious it is!
4 packed cups raw greens such as kale, spinach, lettuce, chard etc., coarsely chopped, stalks removed
1 cup apples, fresh or frozen, cored and chopped
1 banana, fresh or frozen, chopped
½ cup apple juice
½ cup water or more, depending on your preferred thickness
juice of 2 lemons
1 tsp ground cinnamon
A few ice cubes (optional)
Stewed Rhubarb (Makes 6 servings)
The first fruit of the season is simply divine when gently simmered and served with a dollop of yogourt and a sprinkle of granola.
8 -10 stalks rhubarb, washed and chopped into ½-inch chunks
1 orange, peel and juice
½ cup raw cane sugar
2 sprigs sweet cicely herb (allows you to cut back on sugar)
¼ cup currants or raisins
½ tsp ground cinnamon
2 chunks candied ginger, finely chopped (optional)
Put the rhubarb and orange juice in a saucepan and slowly bring to a gentle simmer while stirring. Stir in the sugar, sweet cicely, dried fruit, ginger and cinnamon powder and simmer gently until the rhubarb is just soft. Remove from the heat and allow to cool. Garnish with grated orange peel.
Carolyn Herriot is author of “The Zero Mile Diet”and “The Zero-Mile Diet Cookbook” (Harbour Publishing). She grows “Seeds of Victoria” at The Garden Path Centre. For more info visit www.seedsofvictoria.com.
