Penny Brohn UK

Help change life with cancer. For good

Once a week stir fry with brown rice

A wonderful dish includes regularly in your diet- vary the vegetables with the seasons and serve with other cooked grains or buckwheat noodles for a change.

5 stars of star anise

4 cloves of garlic, finely chopped (or to your taste) Once a week stir fry with brown rice

1-inch piece of fresh root ginger, peeled and grated

2 tablespoon olive oil

1 tablespoon toasted sesame oil

1 fresh or dried red chili chopped (optional)

1 level teaspoon ground black pepper

Heat the oil until almost smoking in a large wok. Toss the above tasties in and stir quickly.

1 onion cut into wedges

2 medium carrots, peeled/scrubbed and cut into very thin diagonal slices

4ozs (100g) mange toute, cut into diagonal bite-size pieces

4ozs (100g) Chinese leaves, cabbage or pak choi, fine shredded

4ozs (100g) firm mushrooms, sliced (shitake mushrooms are delicious)

Add to the wok, one vegetable at a time, stirring and shaking each for a few minutes before adding the next. Keep the heat high.

1 tablespoon tamari soy sauce                2 tablespoons water

Add to the wok and lower heat for 5 minutes

1 tablespoon miso paste                          3 tablespoons hot water

Dissolve together and gently stir into vegetables. Sprinkle with some fresh coriander leaves, fresh parsley or a handful of bean sprouts and serve.

To cook brown rice

Add one cup of washed rice to two cups of water and bring to the boil. Lower heat to gentle simmer, cover tightly and cook for approx 45 minutes. Different varieties of rice will vary in cooking time but if the water is not completely absorbed when the rice is soft then just drain through colander or sieve and return to pan. Before serving cover pan with kitchen paper or a clean cloth, replace lid and stand for 5 minutes to ‘fluff up’

Recipe by Jane Sen from ‘The Cancer Lifeline Recipes’

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