BEST-EVER VEGGIE STIR-FRY
MAKES 2 SERVINGS
1 tbsp sesame seeds, toasted
2 tbsp peanut oil
225g fresh asparagus, cut into 2.5cm pieces
1 red capsicum, seeded and sliced
1 cup broccoli florets
1 large onion, sliced
2 cups mushrooms, sliced
2 tsp fresh ginger, minced
1 tsp fresh garlic, minced
1 tbsp low-salt soy sauce (or to taste)
1 tbsp sesame oil (optional)
Heat peanut oil in wok or large pan until very hot. Add veggies, ginger and garlic and stir-fry until veggies are tender but still crisp, about five minutes. Add soy sauce and stir for a minute. Remove from heat and add sesame seeds and sesame oil, if desired. Serve over rice with chicken, prawns, scallops or beef.
Nutrition facts (per serving, without sesame oil): calories 245, fat 17g, saturated fat 3g, sodium 290 mg, carbs 22g, fibre 7g, sugar 9g, protein 8g
*With sesame oil, add 20 calories, 2 grams of fat (0.3 grams of saturated fat) per serving.
1. As a spread. Stir a tablespoon of all-natural, unsalted peanut butter into your morning oats and get an extra 4 grams of quality protein as well as all-day satisfaction: a study from Purdue University showed that consuming peanuts for breakfast increased the hormone peptide YY, which promotes satiety and helps control appetite for up to 12 hours.
2. As a flour. Swap peanut flour for traditional wheat flour to create a gluten-free, high protein, high-fibre treat.
3. Dry-roasted. Dry-roasting peanuts means no added fat or salt, and having a handful in the
afternoon can combat the sleepies as well as that urge to hit the vending machine: peanuts contain high levels of arginine, an amino acid that promotes production of nitric oxide, opening blood vessels and improving blood flow while also prompting the body to release insulin, helping stabilise blood sugar. Plus, peanut skins contain resveratrol, the same phytochemical found in red wine, which is associated with a reduced risk of heart disease and cancer, anti-ageing and fat burning.
4. Powdered. Throwing a tablespoon of powdered peanut butter — PB that has been pressed to remove the oils and stickiness — into your post-workout shake assimilates like a dream, delivering a
big hit of glutamine to restore nitrogen balance and phosphorous to help synthesise protein, repair
cells and tissues, and make ATP for energy.
5. As an oil. Peanut oil contains the same healthy components as olive oil (monounsaturated fatty
acids) as well as niacin, both of which help decrease LDL cholesterol and increase HDL cholesterol and combat heart disease. Peanut oil adds a sweet, nutty flavour to any dish and has a high smoke
point (450 degrees), making it ideal for stir-fry dishes.