The Nutritional Powerhouse Your Body Is Craving


With its parents being broccoli and Chinese kale, tender-stem is a nutritional powerhouse you can’t ignore. It provides almost four times the vitamin A content of broccoli, and is a good source of potassium, iron, vitamin B6 and calcium. It’s also great for expectant mother, containing one of the highest levels of folic acid. The health benefits of the versatile vegetable were proven by scientists at Warwick University’s HRI.

“The most significant factor in this research is that tender-stem broccoli is extremely nutrient rich,” research leader Guy Barker said. “It is so tender that it needs very little preparation and can be eaten raw or very lightly cooked, therefore preserving the most essential health-providing nutrients.” Isn’t it time you tried tender-stem? Here’s a southeast Asian recipe from food box service that will have you dreaming of Bangkok.

Thai Green Vegetable Curry With Lime

Enjoy a taste of Asia with this fragrant dish for two, which takes just 30 minutes to prepare.

1 aubergine, cut into bite-sized pieces
150g fragrant basmati rice
50g flecked coconut cream, roughly chopped
3 kaffir lime leaves
15g fresh root ginger, finely chopped
2 tbsp Thai green curry paste
1 lime
1/2 red chilli, half finely chopped; other half deseeded and cut lengthways
30g roasted peanuts, finely crushed (in a bag)
80g sugar snap peas, chopped lengthways or roughly
120g tenderstem broccoli, chopped in half (separating tips from stems)
1 vegetable stock cube
10g fresh coriander, finely chopped
Salt, sugar, vegetable oil

1. Boil rice in 350ml of water. Once boiled, simmer for 15 minutes or until water has absorbed and rice is cooked. Then remove from heat and keep covered until serving.

2. Heat vegetable oil in a pan. Add aubergine and a generous pinch of salt and cook for four minutes or until beginning to soften and brown. Add Thai green curry paste, chopped chilli and ginger and cook for two minutes.

3. Dissolve coconut cream and vegetable stock cube in 350ml of boiled water. Add juice of half a lime, one teaspoon of sugar and kaffir lime leaves and mix (this is your aromatic stock).

4. Add aromatic stock to pan with broccoli stems, reduce the heat to medium and cook for three minutes. Add broccoli tips and sugar snap peas and cook for another two minutes or until tender and sauce has thickened to a thin curry-like consistency. Remove from heat and add coriander.

5. Serve the Thai green vegetable curry over the rice. Garnish with the chilli rounds, crushed peanuts and a wedge of lime.

Recipe and image:

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