Dale Pinnock
0 recipes
Published by
Quadrille Publishing
Issy Croker

Stir-frying is perfect for modernday life, as it ticks two big boxes: speed and nutrition.

One of the biggest gripes I hear from people who want to start eating more healthily is that they lack time. If that is your concern, too, then stir-frying could be your saviour. The cooking is done on a high heat so that ingredients cook quickly. What’s more, you can say goodbye to overboiled grey, tasteless vegetables in which valuable, water-soluble nutrients such as vitamin C and the energy-giving B vitamins have dissipated. Stir-frying keeps things nutrient rich, crisp and fresh.

My favourite stir-fry ingredients

This is just my top five!

Cavolo nero

Sometimes called black kale, it has good levels of magnesium, non-haem iron, antioxidants and fibre.


They add additional depth of flavour, cook quickly and are great for digestive health thanks to their prebiotic properties.

Shiitake mushrooms

Good for immunity thanks to a special group of sugars they contain called polysaccharides that are known to influence cells such as natural killer cells in the immune system.

Red/orange (bell) peppers

High in antioxidants, mostly in the form of carotenoids.

Red cabbage

Packed with flavonoids, hailed for their cardiovascular-health benefits.


Tofu, broccoli and almond Thai-style stir-fry

All-purpose mixed vegetable stir-fry

Szechuan tofu and mangetout stir-fry

Wasabi salmon with courgette, carrot and sesame stir-fry

Kale and king prawn lemongrass stir-fry

Malay-style stir-fried rice noodles

Miso aubergine

Sticky chilli chicken and greens

Ginger beef and cavolo nero

Prawns with spring onions, ginger and lemon

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