Broccoli and Sweet Potato Stir-Fry

Sweet potatoes and broccoli are a very nice combination. We enjoyed this lightly spiced meal as a main meal served at lunch-time.

Serving Size: 4

Ingredients:

• 1 red bell pepper, de-seeded and cut into medium sized pieces
• 1 tablespoon oil
• 1 onion sliced thinly
• 2-3 cloves garlic, minced
• 2 sweet potatoes, peeled and chopped in bite-sized pieces
• 1 medium head broccoli, cut into florets
• 6-7 cherry tomatoes, halved
• fresh chopped basil leaves as garnish

for the sauce:

• ¼ cup sweet Thai chili sauce
• 2 tablespoons soy sauce
• ½ teaspoon cumin
• ½ teaspoon cinnamon
• ½ teaspoon ground ginger
• 1 tablespoon cornstarch
• 2-3 tablespoons water

Directions:

1. To ensure all the vegetables were evenly cooked and save cooking time, we first steamed the sweet potato and then the broccoli.
2. Next, heat the oil in a a large frying pan or wok.
3. Add the red bell pepper pieces and sauté until soft.
4. Add the sliced onions and sauté until glassy.
5. Meanwhile mix the sauce ingredients in a medium bowl, stir well to ensure the cornstarch is incorporated.
6. Add the steamed sweet potatoes and broccoli to the frying pan. gently stir to mix all the ingredients.
7. Add the halved cherry tomatoes to the pan.
8. Pour the sauce over the vegetables and stir to mix well.
9. The sauce will thicken and become clear.
10. Serve the meal with the chopped basil sprinkled over the top.

Related Posts:

• Rutabaga Sweet-Potato Apple Soup
• Spriralzed Sweet Potato Chow Mein
• Asian Stir-Fry Veggies On Noodles
• Red Cabbage and Winter Squash with Stir-fried Tofu
• Purple Sprouting Broccoli on Pasta

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Supplier Spotlight: Served Hard Seltzer

As former restaurant owners, Served were becoming increasingly aware of the modern-health needs of a conscious consumer and decided to create clean, alcoholic drinks with true nutritional transparency. Learn more about Served's ethos and Hard Seltzer drinks.

 

What is Hard Seltzer?

“Hard Seltzer is the name given to a new and exciting category of alcoholic drink. Hard Seltzers are typically made with just three ingredients: sparkling water, alcohol and flavourings. Hard Seltzers were first developed in the US and were immediately a hit with a new generation of drinkers, who wanted all the refreshment and flavour, but without the calories, sugar and carbs. The category did £2.7bn in sales in the US alone last year.”



How is Served hard seltzer made?

“Served hard seltzer is made using the world’s finest plant-based ingredients. We infuse fresh wonky fruit, with British spring water and our ultra-pure, four-times distilled, ServedPure™ gluten-free spirit.”

What makes Served stand out from the crowd?

“We realised that we are living in an age where people really care about the food they put in their bodies - for both themselves and the planet. With this in mind, we couldn’t get our heads around why companies creating alcoholic drinks all seemed to be packing them with sugar and cheap artificial ingredients and offering little to no ingredient or nutritional transparency. As a result, we set out to create a drink to feel good about. Not just for ourselves, but for the planet. Something lower in ABV, that was natural and refreshing, that tasted amazing, but without all the bad stuff. Pure. We embarked on an extraordinary 12-month journey to make this a reality; from wading through crystal clear natural springs in rural Staffordshire, to handpicking wonky raspberries with local farmers in the heart of Scotland’s Strathmere valley.
 

Here’s what is in our drinks:

SERVEDPURE™ GLUTEN FREE ALCOHOL - Champagne-Ardenne, France Our ServedPure™ gluten-free alcohol is four-times distilled from locally grown beet in France, to produce a crystal clear, ultra-clean tasting spirit, with a subtle smooth finish for pure refreshment. We use wonky beet to ensure there is zero waste. As our alcohol is so pure, it carries a whole host of positives which we have to share with you: extremely light in calories, contains zero sugar or carbs, vegan, gluten-free and GMO-free, 100% sustainable with zero waste.



SPRING WATER - Staffordshire, England To achieve the perfect clean and refreshing flavour profile in our drinks, it’s essential that we source the very finest spring water. Our spring water is naturally filtered through red and grey sandstone and freshly sprung in rural Staffordshire.

WONKY LIMES - Catanduva, Brazil We specifically select wonky limes that would otherwise go to waste, due to their, well... wonky, appearance. We source Tahiti limes grown in the Catanduva region of Brazil for their deliciously sweet, less acidic flavour. We use the whole fruit to maximise on sweetness and aroma when infusing them into our drinks.

WONKY RASPBERRIES - Strathmere Valley, Scotland We love our wonky raspberries. With the perfect growing conditions and wonderfully fertile soil, we source our raspberries from local farms in the heart of Scotland’s Strathmere Valley, as they produce some of the world’s finest raspberries bursting with sweetness and flavour. Again, we aren’t afraid to select raspberries in all shapes and sizes, gently infusing them into our drinks to produce crisp, light flavour and a touch of natural sweetness.”

What would be the perfect accompaniment to your drinks? “Served are convenient and refreshing lower-ABV drinks, designed for the modern health-conscious social lifestyle and are perfect for barbeques, summer picnics, or simply enjoying at home with friends!”
 

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The Benefits of Organic with Biona

Built on an unwavering commitment to 100% organic, ethically and sustainably sourced food, Biona began life on a kitchen table in London over 35 years ago. Good for you, great for the planet - discover more about the benefits of going organic with Biona, as well as a number of nutritious organic recipes from the band.

We’re passionate organic pioneers. We always have been and always will be.
 

Why organic?

We know it’s better for our planet and for our bodies. We prefer its natural flavour, its untouched nutrients and goodness. We like to know our food hasn’t been tampered with or modified in order to satisfy large-scale manufacturing criteria, which is why we continually reinvest in the organic farming industry. Since nutrient-rich food truly has its roots in healthy soil, our farmers never use chemical pesticides and herbicides or grow genetically modified crops. And because we believe in 100% traceability for each and every product, we know all our ingredients are of the highest standard, completely natural and suitable for vegetarians (and often vegans too).
 

Did you know?

“Organic farms have a more diverse range of bugs living in the soil – this helps the crops to grow without artificial fertilisers”. – Soil Association

“Many pesticides remain on the food we eat, despite washing and cooking”. – Soil Association

‘If all UK farming was converted to organic, at least 1.3 million tonnes of carbon would be taken up by the soil each year – the equivalent of taking nearly 1 million cars off the road’. – Soil Association

What can be done?

We believe in a return to nature-sensitive organic farming methods, techniques that treasure our planet, and practices that protect wildlife and promote pollination long-term. At Biona we’re helping to restore nature’s balance, and by choosing organic foods, even if it starts with one simple swap, you’re doing the same.
 

RECIPE: 3 Bean Chilli

Did you know tomatoes belong to the Dirty Dozen List? If you want to start eating organic, it’s a great place to start. Biona’s tomato range is produced in Italy and comes from a sustainable farm run by farmers who are committed to avoiding harmful chemicals, pesticides and fertilizers. Try them in one of our favourite dishes, this amazing 3 bean chilli. Nothing fancy here, just delicious, nourishing ingredients.

Using our organic kidney beans, black beans, chickpeas and tomatoes for the perfect store-cupboard meal.

Ingredients:

1 can of Biona Organic Red Kidney Beans, drained and rinsed
1 can of Biona Organic Black Beans, drained and rinsed
1 can of Biona Organic Chickpeas, drained and rinsed
400g tin Biona Organic chopped tomatoes
1 tsp Biona Organic Extra Virgin Olive Oil
2 large onions, finely chopped
1 chilli pepper, deseeded and finely chopped
3 garlic cloves, finely chopped
1 tsp ground cumin
1 tsp ground coriander
1 tsp chilli powder
1 tsp paprika
1 tsp dried oregano
250ml of water
1 tsp lemon juice
Salt and cracked black pepper

Serve with: Biona brown rice, and plain vegan yoghurt

Instructions:

Heat oil in a large saucepan and add chopped onions. Cook for 10 minutes on medium heat until soft and lightly browned. Stir in the garlic, chopped chilli pepper and spices and cook for a further 5 minutes. Add the drained beans, chopped tomatoes and 250ml water. Simmer gently for 45 minutes, stirring from time to time. Stir through the lime juice, then season with a generous pinch of salt and pepper. Serve with cooked brown rice, if you like, and top with vegan yoghurt and fresh coriander.
 

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A Guide to Foraging with Wross The Forager

Hi, my name is Wross Lawrence and I am forager.

I haven't always been a forager, before this I was a deep sea fisherman. This is where my interest in wild food began. Spending all day everyday surrounded by crabs, whelks, lobsters, bass and seaweeds I began to wonder what other edible gems mother nature might be providing for us on land. I soon discovered a forgotten world of strong tastes, unusual names, wonderful smells and different textures.

I learned about all the different plant families, and how everything is connected. I learned about how unbelievably good these plants are for our bodies, I learned about the history of these wild plants and the essential role they have played in our daily lives for thousands of years. Healing us, feeding us, exciting us and helping us to evolve. It’s safe to say I was hooked. I have now been foraging for 10 years. In that time I have picked wild food for Michelin starred restaurants, royalty, markets, breweries, botanical companies and many many more. I have foraged woodlands, estuaries and beaches all over the UK but I am currently picking in South West Wales, the home of laver seaweed and the world famous laverbread. Though if you look a bit closer to the headland, away from the tide you should find some Sea Beet. Imagine wild spinach that is far more robust and far better for you. Looking further inland to the estuaries and salt marshes you will find Sea Aster and Sea Purslane. Wild sea vegetables that thrive on the marshes. They are succulent, salty and packed full of goodness and are available now in store and online at Planet Organic.
 

Recipes

Creamed Sea Beet Recipe

Ingredients

50g Sea Beet (chopped)
75g Double Cream
1tblsp Unsalted Butter
1 Small White Onion (diced)
1 Garlic Clove (chopped)
1/4 tsp Cayenne Pepper
1/4 tsp Grated Nutmeg
1/4 tsp Lemon Zest
2 tblsp Parmesan (grated)

Method

In a large pan heat the butter, garlic and onion together for 3-4 minutes before adding the Nutmeg, Cayenne and lemon zest. Add in the Sea Beet and cook for 2-3 minutes before adding the cream and parmesan and leaving for 5 minutes to reduce on a lowered heat. Serve with fish and potatoes.
 

Sea Purslane Pesto

Ingredients

50g Chopped Sea Purslane
125ml Olive Oil
1 Crushed Clove of Garlic
1/2 tsp Salt
1/2 tsp Pepper
25g Grated Parmesan
25g Toasted Pine Nuts

Method

Combine all ingredients into a pestle and mortar or a blender if you have one and blitz until desired consistency. Sautéed Sea Aster Ingredients 50g Sea Aster 1 Crushed Garlic Clove 30g Butter 1/4 tsp Black Pepper Method Melt the butter and add the crushed garlic. fry for 30 seconds on a medium heat before adding the washed Sea Aster. Continue to cook until the Sea aster begins to wilt. Add the black pepper and cook for a further 30 seconds. Goes well with Lamb or Fish.

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Omega Supplements with Minami Nutrition

Minami, the Omega 3 experts, explain why we need Omega-3, what it is and why it’s even better paired with CBD.

What is Omega-3?

Omega-3 are a group of polyunsaturated fatty acids that are essential for good health. The term ‘essential’ is given to nutrients that we cannot make ourselves and need to come from a food source or supplement.

There are three main types of Omega-3;

ALA (alpha-linolenic acid) – found in nuts and seeds and is a precursor to EPA and DHA.
EPA (eicosapentaenoic acid) – found in algae and fish. Essential for normal blood pressure, cardiovascular health and can have mood boosting effects.
DHA (docosahexaenoic acid) – found in algae and fish. Essential for normal brain function, eye health, as well as during pregnancy and breastfeeding. They all have unique benefits, however, scientific literature focuses more on the benefits of EPA and DHA.
 

Why supplement with Omega-3?

Health guidelines suggest two portions of fish, one of which should be oily, but many of us don’t consume enough omega-3, or any at all. The standard western diet is high in omega-6 and low in omega-3, which can lead to an imbalance that can be detrimental to good health. Although some omega-3 can be found in plant foods (ALA), it then needs to be converted in the body to EPA and DHA, but only small amounts can be converted into EPA and even less so to DHA.

On top of that, things like stress, alcohol, sugar and nutritional deficiencies can all lower that conversion even more, leading to an EPA and DHA insufficiency. This is where supplements come in. The benefits of omega-3 are fundamental for optimal health; whether you’re trying to slow down ageing or optimise brain function, a high strength omega-3 is key for all life stages.
 

Why Minami has unparallel quality?

Not all omega-3 are born equal.

Minami is known as one of the purest fish oils on the planet. Minami supplements contain over 90% omega-3 per softgel, compared to just 30% in many other omega-3 brands, meaning you don’t only get high strength omega-3, but you also have less capsules to swallow with no fishy burps. Minami has market leading purity.

The eco-friendly, patented purification process ensures our omega-3 achieves the highest, purest concentrations. Behind this much-loved brand is a passionate team of scientists dedicated to creating the highest quality supplements for optimal health at every life stage, from conception to ageing. Being an innovator and market leading omega-3 supplement, at Minami, we source our fish from the clean waters around Peru, where overfishing is not currently an issue. We primarily source smaller fish, such as mackerel and anchovies, to guarantee sustainable fish oil products. Minami goes above and beyond to meet the stringent European standards.

Each batch is tested and certified before it reaches the market. All Minami products are Friends of the Sea certified; an international organisation devoted to sustainable fishing and aquaculture, as well as the only sustainable fisheries certification recognised and suprevised globally.

Minami supplements provide a great way to ensure you’re getting enough omega-3, whether you’re vegan and looking for a high-quality algae oil or don’t eat adequate oily fish.
 

From Omega-3 to CBD… You’re probably wondering how we got from omega-3 to CBD.

Minami loves to innovate and in true Minami style, there’s a new kid on the block.
 

 

What is CBD?

CBD, short for cannabidiol is a naturally occurring, non-psychotropic compound extracted from hemp plants. It’s a phytocannabinoid, which has a similar structure to endocannabinoids and is able to interact with the endocannabinoid system.

What is the endocannabinoid system?

The endocannabinoid system is a cell-signalling network spread across our whole body. It helps to balance several key biological processes, including our metabolism, immune system, pain receptors, sleep cycle, mood, learning and memory. This process can be described as ‘homeostasis’, which means balance, so the endocannabinoid system exists to bring balance to the body. It is made up of three components; endocannabinoids, receptors and enzymes.

Endocannabinoids - molecules made by our body. They’re similar to phytocannabinoids, but the body produces them when needed.
Receptors - endocannabinoids bind to them to signal that the endocannabinoid system needs to come into action.
Enzymes - responsible for breaking down endocannabinoids once they’re not needed anymore. You can see, it all starts with endocannabinoids.

Things such as chronic stress can downregulate the endocannabinoid system. CBD may interact with the endocannabinoid system, allowing endocannabinoids to have longer lasting results.

Why combine CBD + Omega-3?

We know that omega-3 fatty acids are essential for us and have a range of health benefits. Essential fatty acids are believed to be involved in the production of endocannabinoids. Of course, this is important because the endocannabinoid system has a homeostatic purpose, meaning it’s there to bring balance in the body, especially in stressful situations, during intense exercise or when we experience physical pain.

Omega-3 has an important role to play for healthy cell membranes, which in turn are vital for the optimal functioning of the endocannabinoid system. CBD is a fat-soluble compound, meaning it needs fat to be utilised by the body. It seems like a no-brainer (excuse the pun) to take Minami CBD and Omega-3 together in one capsule.

The combination of a high strength omega-3 and CBD is powerful and aids absorption to get faster results. Minami CBD and Omega-3 is a first of its kind supplement, combining 10mg of CBD with 850mg of EPA and DHA in one easy to swallow softgel.

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This post was sponsored by Minami Nutrition*

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Vega's Apple, Banana and Carrot and Greens Protein Smoothie

This quick smoothie using Vega’s clean vanilla protein delivers a big fruit and vegetable hit along with 26g of plant-based protein.

Ingredients

375ml unsweetened almond drink
1 big handful of spinach or kale
½ apple
½ frozen banana
1 medium sized carrot, peeled and chopped Juice of
½ lemon
1 scoop Vanilla Vega clean protein

Method

Toss everything into your blender and blend on high until completely smooth. Pour into a tall glass and serve

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Form Nutrition's Protein Banoffee Waffles

These protein-packed banoffee waffles using Form Nutrition’s toffee superblend make the perfect plant based and gluten free weekend brunch. Serves two.

Ingredients

2 ripe bananas
180ml oat milk
1 tbsp coconut oil
1/2 tsp vanilla extract or seedy paste
1/2 tsp cinnamon
A pinch of salt
100g gluten free flour 
50g Superblend Toffee
1 1/2 tsp baking powder

Method

In a plate, mash the bananas together with coconut oil, vanilla extract. In a bowl mix the dry ingredients, then add the milk and finally the banana mix. Fill your waffle maker carefully leaving room for the waffle to expand. If you are using an electric waffle maker you can ignore the ready warning sign and only remove the waffle once it has a firm, golden and crispy shell. Have with coconut yogurt, berries, maple syrup and your favourite nut butter.
 

 

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