Friday 17 November 2017


If you find that a couple of glasses of wine leave you whimpering with a hangover, then it's time to embrace your greens, says Susan Jane White. Let her help you do just that

Susan Jane White
Susan Jane White

Susan Jane White

One moment you're quaffing industrial quantities of vodka at Club 92 on student night, and shrugging off the results the next day with a double espresso and a leg wax. The next, you're sipping wine at the office party and spending the next day whimpering for a new brain, or the sweet release of death. Welcome to your 30s. #WTF

So your liver has seen brighter days. What now? I find that eating inordinate amounts of greens tends to keep my liver on speaking terms with me. Food scientists get giddy about green vegetables because of the mammoth amount of antioxidants they house. We like antioxidants for their expert ability to disarm free radicals - those good-for-nothing molecules that wreak havoc in our bodies. Free radicals sound harmless, but they are responsible for much of the menace behind ageing and disease. So a big plate of greens is ammunition for the body.

Add to this the superhero powers of chilli, turmeric, garlic, and ginger, and you have got yourself a pharmacy on a plate.

Stir-Fried Asian Greens with Superfood Satay

Serves 4.

Go ahead - eat, drink, and rejuvenate. And tattoo this recipe on to your sleeve. It will help you cruise smoothly through your 30s, or, at the very least, through 2015.

For the greens, you will need:

½ bok choy

2 cloves garlic, thinly sliced

Handful tenderstem broccoli, chopped

Handful green beans

4 spring onions, sliced diagonally

1 tablespoon coconut oil

1 tablespoon vegetable stock or chicken broth

Splash of soy sauce

For the superfood satay, you will need:

Thumb-sized piece of ginger, peeled

1 tablespoon cold-pressed sesame oil

8 tablespoons crunchy peanut butter

1 tablespoon soy sauce

1 tablespoon raw honey

Juice of 1 lime

Pinch of chilli powder

1 teaspoon freshly minced turmeric

2 tablespoons mirin

2 cloves garlic, crushed

The trick to a good stir-fry is not to overcrowd your wok. Flash-fry your greens in batches instead.

To start, chop the bok choy in uniform, bite-sized pieces, so that it will cook evenly. Arrange the chopped bok choy beside the cooking area, along with the thinly sliced garlic, the chopped tenderstem broccoli, the green beans, and the sliced spring onions.

Fire up your wok to the highest possible setting, add a touch of coconut oil and toss in the sliced garlic. You don't want the oil to smoke, so keep an eye on it. When your nostrils start dancing, push the garlic up the sides of the wok and add the chopped bok choy, the chopped tenderstem broccoli, the green beans and the sliced spring onions. When they look a luminous green, trickle some vegetable stock or chicken broth, whichever you're using, and a splash of soy sauce down the sides of the pan instead of the centre. This will prevent a sudden drop in temperature. Taste, give it all one final shake and stir.

To make the satay, using a high-speed blender, add the fresh ginger, the cold-pressed sesame oil, the crunchy peanut butter, the soy sauce, the raw honey, the lime juice, the chilli powder, the minced turmeric, the mirin, and the crushed garlic, and blend for no more than 8 seconds. I usually do this in advance. Serve as a gleefully healthy dip alongside the wok-fried Asian greens.

Sunday Independent

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