It is a well known fact that a plant-based diet is a strong foundation in the anti-cancer kitchen. As proteins are an important nutrient to include, when it com…
Each week we take one food, flavor or idea as it relates to an anti-cancer diet. Your mission is to use the food/flavor/idea in your life during the week!
Amaranth is a grain that lowers the risk of cancer through phytochemicals called squalene. They reduce the blood supply to tumors which inhibits the growth of cancer cells. This week Martha Rose Shulman uses amaranth greens in a killer stir-fry.
Stir-Fried Tofu, Amaranth Greens, Sweet Red Pepper, and Green Garlic
A number of farmers at our California farmers’ markets sell beautiful lush bunches of amaranth greens in the spring. The leaves are dark red and green and the stems are tender enough to include in a stir-fry. If you can’t find amaranth, substitute beet greens or red chard.
I always begin cooking my stir-fried tofu and vegetables by searing the tofu. Then I add the aromatics, the vegetables, and the liquid seasonings.
Tip: It’s very important to read stir-fry recipes through twice before you begin. You won’t have time to be reading a recipe as you stir-fry – it all happens in 5 minutes or less. So you’ll want to know beforehand the order in which you’ll be adding items to the wok, and have them arranged in that order.
1 (14-ounce) package firm tofu, drained and cut into 2 x 3/4 x 1/4-inch dominoes
1 generous bunch amaranth greens, about 1 pound
1 bulb green garlic, papery shells removed, minced
1 hot green chile, such as a serrano, jalapeno, or Thai chile, minced
1 large red bell pepper, cut into 2 inch-julienne
1 tablespoon sesame seeds
2 teaspoons dark sesame oil
1 to 2 tablespoons soy sauce (to taste)
1 tablespoon Shao-hsing rice wine or dry sherry
1/4 cup vegetable stock or water
1/4 to 1/2 teaspoon salt (to taste)
1/8 to 1/4 freshly ground pepper (to taste)
1/4 to 1/2 teaspoon sugar (to taste)
2 tablespoons peanut, sunflower, or grapeseed oil
2 to 3 teaspoons minced ginger (to taste)
Vegetables of your choice
ADVANCE PREPARATION: Stir-fries are last-minute dishes as far as cooking goes, but you can prepare all of your ingredients hours in advance. Keep in the refrigerator until 15 to 30 minutes before you cook.
Reprinted with permission of the author.
Martha Rose Shulman is an American cookbook author, cooking teacher and food columnist for The New York Times.
Author of over 20 cookbooks, Martha’s focus is on sustainable healthy eating. Her latest cookbook, “The Simple Art of Vegetarian Cooking”, highlights how to create delicious plant-based meals every day, regardless of season or vegetable availability. Using simple cooking techniques, anyone can create an inviting meal every meal.
Martha’s acclaimed Recipes for Health column in the New York Times Well section, features over 250 recipes. With a focus on empowering you to eat healthy, she works with an abundance of healthy ingredients and bold flavors which can be combined for a flavorful meal every time.
To learn more about Martha Rose Shulman visit her website.
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