I'm always banging on about getting plenty of vegetables in to the diet, you can never have too many as far as I'm concerned. The greater the variety you have the better. Try to eat around 20 different veggies over the course of a week, that way you'll get a really wide variety of vitamins, minerals and phytochemical such as flavonoids and isoflavins.
I’ve given you suggestions in this recipe, but choose any you like, try to include different colours, reds and oranges for vitamins A and C, greens for calcium and magnesium, some brassicas, for liver health and anti-cancer properties. I often talk about eating the rainbow, so get as creative and colourful as you like.
3 garlic cloves
1 red chilli (finely chopped, remove seeds if you don’t like it too hot)
1-2 heads of pak choy
Several large handfuls of shredded Spring Greens
3-5 tbs dark soy sauce
2 tsp honey
3-5 tbs of quality crunchy peanut butter (I like meridian)
1 tsp Chinese 5 spice powder (or a pinch each of cloves, cinnamon, star anise, black pepper and fennel seeds, if you have any!)
Heat a little olive in a wok, add onion followed by garlic and chilli and cook over a gentle to moderate heat for 6-8 minutes until the onion is soft.
Add veggies, I’ve given you suggestions, but choose any you like, try to include different colours, (reds and oranges for vitamins A and C, greens for calcium and magnesium, some brassicas, for liver health and anti-cancer properties). Cook until they begin to soften.
Add soy sauce, honey and the peanut butter. You may need to add a little warm water to help the peanut butter mix and thin the sauce a little. Sprinkle over the spices and a little salt to taste.
This is great served with some brown rice or noodles. If you want to make it a little more substantial you could cook some chicken or fish, serve on top and drizzle over the sauce.