Asian stir-fries are an easy and quick way to get some of your daily dose of vegetables into your diet. This dish can also be combined with a healthy source of carbohydrate such as brown rice, soba and udon noodles to make it more satisfying and filling. Green vegetables are essential to ones’ diet as they are high in healthful benefits and low in calories and carbohydrates. Packed with nutrients that alkalise and reduce inflammation, it is helpful for people with diabetes to help maintain heart and eye health. Ginger has also been shown to help reduce and regulate blood sugar levels by improving the bodies insulin response. Among the various other health benefits of ginger such as anti-nausea and cholesterol lowering properties, it is high in anti-inflammatory properties that help reduce other negative symptoms associated with diabetes. Ginger will help give your dishes a tasty zing and kick.
Ingredients
1 clove of garlic-crushed
5 centimetres of ginger-peeled and finely chopped
2-3 carrots cut into matchsticks
425g can of baby corn-drained and rinsed
1 medium zucchini, cut into large matchstick
1 large cup of green beans, top and tailed
8 spring onions-trimmed and cut into 5 cm lengths
1 large cup of snow peas, top and tailed
½ punnet of fresh cherry tomatoes
Hand full of cashews
Preparation
Step 1
Heat oil in a large frying pan
Step 2
Add garlic and ginger, and stir-fry for about 1 minute
Step 3
Add carrots, baby corn, zucchini and beans, and stir-fry for 3-4 minutes
Step 4
Add snow peas, spring onion, cherry tomatoes and cashews and stir-fry for about 1-3 minutes
Step 5
Mix sauce ingredients in a small bowel, then add to stir-fry mixture. Stir well and cover the pan
Step 6
Cook for 2-3 minutes more until the vegetables are just tender but still crisp and crunchy (as this will retain their nutrients and provide more health benefits)
Serves 4
