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Main Meals

 

Stir-Fry and Vegetables

 

Ingredients

 

Approximately 250g of lean protein (fish, seafood, chicken, tofu) (Minerals, Protein, Vitamins and Amino acids, different types depending on choice or protein.)

2 cups of vegetables of your choice finely sliced (Minerals and Vitamins, different types depending on choice of vegetables.)
1/2 tablespoon of freshly sliced ginger (Mineral: Selenium, Iron, Potassium, Zinc, Calcium, Manganese, Sulphur and Magnesium. Vitamins: A, C, B1 and Thiamine B1)

1/2 tablespoon minced garlic (Mineral: Selenium, Iron, Potassium, Zinc, Calcium, Manganese, Sulphur and Magnesium. Vitamins: A, C, B1 and Thiamine B1)

Chilli or chilli paste (optional) (Minerals: Potassium. Vitamins: A, B2 and B3)

Tamari or soy sauce (no added sugar)

Squeeze of lime juice (optional)

Method

1) Heat oiled wok or fry pan.
2) Sauté meat/tofu, onions, garlic and ginger in a little olive oil, chilli (optional) and soy sauce until cooked.
3) Set to one side.
4) Add firm vegetables such as broccoli, cauliflower and cook for two minutes.
5) Add more watery vegetables such as spinach, capsicum, snow peas, mushrooms, Chinese greens, etc. Return meat/tofu to stir-fry.
6) Stir through Tamari/soy sauce to taste.
7) Serve immediately.

Garnish may include: Coriander, bean sprouts, lime juice, sesame oil or shopped nuts.

Quick Bean Casserole

Ingredients

1 can Lentils (Amino acids, Protein, Minerals: Iron and other, Folate and Vitamin B1)

1 can Chickpeas (Vitamins: A and C, Minerals: Calcium and Iron.)

1 can Red kidney beans (Minerals: Manganese, Iron, Phosphorus, Copper Potassium and magnesium. Vitamins: B1 and K)

1 can Butter beans (Minerals: Manganese, Potassium, Iron, Copper, Phosphorus, Magnesium and Calcium. Vitamins: B1 and Folate.)

1 can diced tomatoes (Mineral: Flourine. Vitamin: A)

1 teaspoon crushed garlic (Mineral: Selenium, Iron, Potassium, Zinc, Calcium, Manganese, Sulphur and Magnesium. Vitamins: A, C, B1 and Thiamine B1)

2 Carrots diced (Vitamins: A, C and E)

Salt, Pepper and spices to taste

Method

1) Drain and rinse Lentils, Chickpeas, Red kidney beans and Butter beans.

2) Place in a large saucepan with tomatoes, carrot and garlic.

3) Cook slowly until carrots slightly cooked.

4) Serve with salad or other cooked vegetables.

(more recipes to come)

All recipes belong to Metagenics