Summer Buckwheat Stir Fry

 

Enjoy this light yet nutritious stir fry, packed with different flavors and bursting with energy xx.

Summer Buckwheat Stir Fry

 

Ingredients

1/2 cup buckwheat groats

1 cup water

Pinch sea salt

*2 teaspoons apple cider vinegar

1-2 teaspoons fresh grated ginger

2 spring onions sliced

1 garlic clove finely sliced

½ red pepper diced

1 cup sweet corn

1 cup broccoli florets (cut small)

¼ cup parsley finely chopped

¼  cup basil finely chopped

2 tablespoons olive oil

½ teaspoon sea salt

1 tablespoon toasted black sesame seeds

Lemon wedges

Preparation

Place the buckwheat into a pan. Rinse and drain with cold water a few times. Add the water, apple cider vinegar and a pinch of salt.

Cover and bring to a boil. Reduce heat to low and cook for 15 minutes. Do not open the lid.

Remove from heat, let stand for 3 minutes and fluff with a fork.

Place a skillet on a low flame and swirl the olive oil to coat. Add the garlic, spring onions and ginger. Sauté for 10 seconds. Add the broccoli and 1/2 teaspoon of sea salt; sauté stirring occasionally. Add the pepper and mix gently. Repeat with the sweet corn and the fresh herbs.

Add a small amount of water to cover the bottom of the skillet.

Place the buckwheat on top. Cover with a lid and heat through for about a minute.

Mix gently and serve garnished with toasted sesame seeds and lemon wedges.

*the apple cider vinegar makes the buckwheat easier to digest and absorb

 

 

 

 

Pan Fried Tofu with Spicy Garlic Sauce

 This is probably the best pan fried tofu you will have ever have. The secret is soaking the tofu in boiling salted water before frying. It makes for the most delicious and crispy dish which is light and nutritious. I have added a Korean style sauce with garlic for a zip and zing. 
By the way these recipes are teasers from my upcoming book.
Enjoy and happy holidays! Love Chef Mel x

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Pan Fried Tofu with Spicy Garlic Sauce

Ingredients

½ block firm tofu cut into rectangles – about 10

½ cup water

½ teaspoon sea salt

Sauce

1 clove of minced garlic

1 scallion finely sliced

Shichimi

1 teaspoon rice syrup

1 tablespoon shoyu

1 teaspoon sesame oil

1 heaping teaspoon toasted sesame seeds

Preparation

Place the tofu into a bowl and add the salt.

Mix gently with hands.

Bring the water to a boil and pour over the tofu. Let sit for 10-15 minutes.

Remove the tofu from the water and place on a plate. Dry each piece of tofu with an unbleached paper towel.

Heat 2 tablespoons of sesame oil in a pan. When hot, add the tofu.

Fry on one side for about 3-4 minutes.

Turn over and repeat on the other side for another 3-4 minutes.

Remove and place on a serving dish.

Place garlic, rice syrup, shoyu and sesame oil into a bowl and mix together.

Add a generous shake of shichimi. Let sit for about 5 minutes and then put through a small strainer to remove the garlic pieces.

Add the scallions.

Pour the sauce over the tofu and garnish with toasted sesame seeds.

Gently Fried Rice with Cumin Seeds

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This is a fab way to use up leftover brown rice as it cooks up in a jiffy. In fact I just had it for my lunch and it was so delish, I thought I would share. I love the addition of cumin seeds and although they are teeny, they pack a big punch. Here are some benefits of these aromatic seeds. Oh yes, and I love rice with peas. Must be the English in me!

Benefits of Cumin Seeds

• Rich source of iron
• Aid digestion and prevent indigestion, flatulence, diarrhea, nausea and morning sickness.
• Relieves acidity.
• Antiseptic properties aid in curing common colds.
• Help stimulate the secretion of enzymes in the pancreas which in turn help in the absorption of nutrients.
• Boost the power of the liver to flush out toxins from the body.

Gently Fried Rice

Gently Fried Rice with Cumin Seeds

Ingredients

4 cups cooked brown rice
1/2 cup peas

1 clove garlic sliced

1 can organic chickpeas (optional)

2 tablespoons olive oil

1 heaping tablespoon whole cumin seeds

1 onion finely diced

2 tablespoons finely chopped basil/cilantro or parsley

1 teaspoon fresh ginger grated

Salt

Preparation

Heat the oil and add the cumin seeds. Stir for about 3 seconds.

Add the onion and garlic, and sauté for about 3 minutes.

Add the chickpeas and mix through.

Add enough water to cover the bottom of the skillet.

Place the rice and the peas on top, and season with salt.

Cover with a lid and cook on a high flame for a few minutes.

Remove lid and add the basil and ginger.

Mix gently and serve from the skillet.