VegetablesAlison Lambert


VegetablesAlison Lambert
This year more than others my family and I have had numerous bouts of colds and flus. I love the comfort that with a few good balanced meals made with exceptional market produce it can help build up the immune system and fill your body and mind with some much needed nutrients. With the help of Pia (from Wairuna Organics) we have a list which may help.

WAIRUNA’S STIR-FRY MIX - contains seasonal leafy green vegetables such as different types of kale, purple broccoli, Pak choi, Swiss chard, mustard greens, etc.

Nutrient info:
Stir fry mix: rich in Vitamin C, A, K, manganese, calcium , magnesium, dietary fibre, potassium, also contains B- Vitamins ( B1, B2, B3, B6) folate, tryptophan , Omega 3 fatty acids , Vitamin E

Carrots: rich in carotenoids, Vitamin A, K, C, fiber, potassium,

Garlic is an excellent source of manganese, a very good source of vitamin B6 and vitamin C and a good source of selenium.

The vitamins, minerals, flavonoids, and carotenoids contained in our stir-fry mix support oxygen metabolism and are recognized as providing comprehensive support for the body's detoxification system.

You`ll want to include the cruciferous vegetables on a regular basis to receive the fantastic health benefits they provide. From a health standpoint, enjoy kale ,broccoli and other cruciferous vegetables 4-5 times per week.

Cooking method : steaming vegetables for 5 minutes.

Selection of sprouting broccoli, kale, spinach, cavolo nero, silver beet or Asian greens (2 handfuls per person)

4 cloves garlic, peeled and sliced thinly
1 lemon
Sea salt and freshly ground black pepper
1 tbsp good quality oil

Bring a pot of water quarter full and place a steamer snuggly on top.

Whilst that is coming to the boil prepare all your ingredients and have ready.

When the water is boiling place the greens in the steamer, put on the lid and steam until tender (3-5 minutes). Remove immediately.

Heat up a large fry pan with the oil, add the garlic and cook until the garlic starts to go a light-brown colour and gives of a nutty aroma. Add the greens and toss through the oil and garlic, season with sea salt and freshly ground pepper.

Serve with halves of lemon. It is that simple!