Taken from new Food for thought
Serves 2 -3 people
Sesame and olive oil
1 Onion, cut in quarters and thinly sliced
25g root ginger, chopped finely
1 dessertspoon sesame seeds, ground
3 dessertspoons soy sauce or tamari
Juice of 1 orange
6g dried black beans
2 dessertspoons plum sauce
1 dessetspoon rice vinegar
1 dessertspoon honey
1 dessertspoon tomato puree
120ml vegetable stock
2 floz sherry
1 dessertspoon cornflour mixed with a small quantity of water or sherry
VEGETABLES AND ACCOMPANIMENTS
1 red pepper halved, de –seeded and sliced into thin strips
225 egg noodles, precooked (fresh, fairly large noodles are the best)
225g broccoli cut into small florets
50g whole cashew nuts, roasted in the oven with a dash of Tamari
- Place the two oils ( it is better to use a mixture as sesame oil is very strong), onion, root ginger and sesame seeds in a saucepan. Cook until the onion is soft.
- Add all the remaining ingredients including the stock and dry sherry and gently bring to the boil. Mix the cornflour with a little sherry or water and slowly pour into the boiling sauce, stirring all the time. (The cornflour not only thickens the sauce but also gives it an attractive glossiness)
- Add the red pepper and noodles to the sauce.
- Place the broccoli in boiling salted water for 1 minute until bright green but still very crisp. Drain and stir into the sauce. Season with salt and pepper.
- Garnish with the roasted cashew nuts and serve immediately.
Most of the ingredients listed are now stocked in supermarkets but if you have a local Chinese supermarket you will have absolutely no problem. Plum sauce is made from a blend of sugar, sweet potato, rice vinegar and plum puree. Black beans are the dried variety, very small in size and salty. They should not be confused with black kidney beans.
This recipe provides some great nutrients for healthy bones. Broccoli is a rich source of vitamin K; an essential nutrient for bone metabolism and studies have found that patients with Osteoporosis and osteoporotic fractures have low levels of vitamin K.
Cashew nuts contain zinc, magnesium, copper and Vitamin B6 – all important and often neglected micronutrients for optimum bone health.
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