Tag Archives: soy sauce

Leftovers Beef Orange Stir Fry

Quick and easy, this beef orange stir fry uses all my leftover vegetables to provide you with 5 OF YOUR 5-A-DAY!

INGREDIENTS:

  • Handful Spinach
  • 140g lean stir fry beef
  • 1 carrot, sliced finely
  • 80g sweetcorn
  • 1 onion, chopped
  • 1 garlic clove, diced
  • 1 tsp ginger, grated
  • 1 tbsp reduced-salt soy sauce
  • 1 tsp honey
  • 1 1/2 tbsp rice vinegar
  • 1 orange, half juiced and half in segments
  • 1 tsp olive oil
  • Noodles, cooked

METHOD:

  1. Heat the olive oil in a pan on a medium heat and add the onion and carrot; sauté for 5 minutes. Add the garlic clove and cook for a further 2 minutes.
  2. Add the stir fry beef strips and turn up the heat until browned. Reduce the heat to medium and cook for 3-4 minutes.
  3. Add the orange segments, sweetcorn and noodles, cooking for a further 2 minutes.
  4. Add the soy sauce, ginger, rice vinegar, honey, and orange juice. Combine and cook until heated through.
  5. Serve and enjoy!

NUTRITION: Screen Shot 2018-09-16 at 10.37.32.png

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

Orange – Concentrated in vitamin C for immune and antioxidant function; oranges are also high in fibre for digestion and potassium for fluid balance and electrolytes.

Carrot – high in vitamin A (specifically beta-carotene) for vision and immune function.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Noodles – high in carbohydrate to give you loads of energy to get you through your day!

Quick and Easy Egg Noodle Salad

Need a pack up lunch idea, meal-prep, or just have a busy schedule and need a quick and easy meal to fuel your day? Look no further, this veggie noodle bowl is perfect!

Serves 1

INGREDIENTS:

  • 1 boiled egg
  • Handful of spinach
  • 1 large tomato, chopped
  • Half an avocado, chopped
  • 50g dried egg noodles (1 nest)
  • 1 tbsp reduces-salt soy sauce

METHOD:

  1. Boil the egg noodles as per packet instructions
  2. Toss all ingredients together
  3. Enjoy!

NUTRITION

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Noodles – A good carbohydrate base to keep you fuller for longer, and relatively low in calories.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Spinach – An excellent source of vitamin K for cell signalling and to aid calcium absorption, and magnesium for nerve transmission and heart function.

Fancy steak and chips

This is super easy and nutritious meal takes only 20minutes to make and is perfect for those on the go that want something filling yet tasty!!

Screen Shot 2017-11-05 at 13.12.42

Ingredients (serves 1):

  • 150g lean beef steak (3-5% fat)
  • 90g curly kale
  • teaspoon of honey
  • teaspoon of soy sauce
  • 65g sweet potato
  • paprika
  • salt and pepper
  • teaspoon of olive oil

Method:

  1. Preheat the oven to 220ºC(fan)/220º/gas mark 9 (basically whack it up to the highest temperature).
  2. Cut the sweet potato into chips (it is up to you how thick you cut them – they may just have slightly different cooking times).
  3. Cover the chips in some olive oil, salt, pepper and paprika and put into the oven for 15-20minutes – shake the pan halfway through.
  4. When there is 8minutes left until the chips are done, heat a small amount of the oil in two frying pans until hot (highest temperature on the hob again – we like speedy cooking here!).
  5. Season the steak and cook in one frying pan, turning halfway through. For rare – 3minutes each side, for medium – 4minutes each side and for well done – 5minutes each side.
  6. Meanwhile, add the kale to the other pan and stir fry for 5 minutes.
  7. Add the honey and soy sauce and mix into the kale whilst still in the frying pan to heat it through.
  8. Enjoy!

Health benefits:

Looking at the nutritional content of the food actually surprised me quite a bit! I have narrowed down the main 5 nutrients which are in considerable abundance in this meal – and their contributing meal components (displayed in some pretty swish pie charts):

Folate:

Folate is the ‘umbrella term’ for a group of chemicals which have significant benefits if eaten more often. It has been linked to decrease risk of heart disease, and in pregnant women to reduce the risk of birth defects in the baby (the recommended requirement of folate per day is therefore higher for pregnant women). This meal contributes just under half the daily requirement of folate expected for the average (non-pregnant) adult, so there is a HUGE amount considering this is only one meal!

Iron:

Iron has a multitude of functions in the body, with the main one being the transport of oxygen. Iron deficiency is the most common mineral deficiency in humans, and can result in fatigue, struggling to breath and a decrease in immune function, to name a few. Iron deficiency (anaemia) is also more evident in women due to loss of iron because of the menstrual cycle. SO this meal is perfect in helping get more iron into the diet – with it containing 4.8mg per portion and the average reference intakes for males being 8.7mg/day and for females being 14.8mg/day.

Screen Shot 2017-11-05 at 13.57.48

Most red meats are high in iron therefore beef being the main contributor did not surprise me, and I know curly kale and dark green leafy vegetables are also relatively high in iron however I did not expect PAPRIKA to be this high in iron with just 3 grams containing 0.63mg of iron!

Vitamin B6:

Vitamin B6 is used in the body for the release of glucose to use as energy and for protein metabolism, and although deficiency is rare it can result in sleepiness, changes in personality and impaired immunity. There is some research out there to suggest that may decrease PMS symptoms of the menstrual cycle (bloating, cramps, moodiness – we’ve all been there ladies), and this meal will provide you with roughly 80% of your daily B6 intake!

Vitamin B12:

Vitamin B12 and folic acid work hand-in-hand in the body, so often it is hard to distinguish whether these benefits are from B12 or folic acid – BUT these benefits include helping to protect against chronic diseases and birth defects in pregnant women. AND THIS MEAL CONTAINS 192% OF YOUR DAILY B12 REQUIREMENT.

Vitamin C:

Vitamin C is commonly known to prevent the common cold – and I’m afraid that this information widely believed by the public has no sufficient information to back it up (sorry – I’m upset too) however it does prevent scurvy, so if you’re a pirate, you will want to read this. It also synthesises college which is a material in bones and tissue. This, my friends, is where the curly kale steps in, with it providing the majority of the vitamin C content of the meal which also happens to be 280% of your vitamin C daily requirement!!Screen Shot 2017-11-05 at 13.59.47

SO!! We have established that this meal is VERY high in some major nutrients that our bodies need…. and is also delicious so it’s the best of both worlds really!!

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