#FoodieFriday: Cashew & Vegetable Stir Fry 🍝

January 12, 2018
I love a good stir fry, the crunchiness of the vegetables and the slight sweet and sour taste is so nice once you've got it right.
When we think of a stir fry, some of us may think it's an unhealthy Chinese takeaway dish. But my Results with Lucy recipe is a nutritional, delicious and healthy version of it. Here's why;
One of the ingredients used is broccoli. It's a very good source of dietary fiber, vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium. It contains anti-viral properties, so whenever you feel a cold coming, eat your greens 😂
Another great ingredient used is cashews. It's a good mineral source, (just a heads up I will be going all scientific on you for only 2 seconds) cashews contain 31% of the daily recommended value for copper, along with 23% for manganese, 20% for magnesium and 17% for phosphorus, add to that 12% of the daily recommended value for vitamin K. 
This basically means that magnesium helps diminish the frequency of migraines, improve cognitive ability, and also lowers blood pressure, which can prevent heart attacks. Copper contains antioxidants that render free radicals harmless. This protects against heart disease and cancer. Enzyme components like tyrosinase convert to the pigment melanin, which provides not just our skin and hair color, but protects our skin from UV damage. Magnesium works with copper to provide bone strength, and with melanin and elastin to provide joint flexibility, giving the nerves just the right tension.
So now you know how good it is, why not try the full recipe;
150g whole wheat pasta
2 tablespoons of sesame oil
1 tablespoon of soy sauce
1 tablespoon of balsamic vinegar
1 tablespoon of honey
1 tablespoon of olive oil
80g broccoli, chopped
1 large carrot, sliced
1 red pepper, sliced
100g shiitake mushrooms, sliced
80g edamame beans, defrost if using frozen beans
30g unsalted cashew nuts, chopped


  1. Cook the pasta as per the instructions.
  2. Meanwhile in a small bowl, mix the sesame oil, soy sauce, vinegar and honey.
  3. Heat the olive oil in a frying pan or wok over medium heat.
  4. Stir in the broccoli, carrots, red pepper, mushrooms, edamame beans and cashews. Mix in the sesame oil and honey mixture.
  5. Cook for 5 minutes, or until vegetables are tender but crisp.
  6. Serve over the cooked pasta.

Enjoy your amazing stir fry and comment what you thought of it.

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