Lunch: Stir-Fried Vegetable Wraps

This recipe includes superfoods such as:

Honey

Health benefits of Stir-Fried Vegetable Wraps

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

Vegetable Wraps
2 tablespoons groundnut oil (peanut), plus more for greasing
12 small thin wheat flour pancakes* or refrigerated or frozen packaged crepes, thawed
3 eggs, lightly beaten
*Can be purchased at your local Chinese restaurant.
Stir-Fry Filling
1 tablespoon groundnut oil ( peanut)
2 cloves garlic, finely chopped, optional
1 tablespoon freshly grated ginger
4 ounces bean sprouts
1 red bell pepper, seeded and finely chopped
1 yellow bell pepper, seeded and finely chopped
1 handful shiitake mushrooms, finely chopped
1 tablespoon light soy sauce
Dash toasted sesame oil
Pinch freshly cracked white pepper
3 1/2 ounces honey-roasted ham, sliced, optional
1 tablespoon pickled red cabbage in vinegar, for garnish

Instructions

For the wraps:Grease the base of a small bamboo steamer with some groundnut oil, and lower the pancakes inside. Place the steamer over a small pan of boiling water, making sure the water does not touch the base of the steamer. Cover, and steam for 5 to 6 minutes. Take the pan off the heat, and keep the pancakes warm, covered in the steamer, until service. Heat a wok over high heat, and add 2 tablespoons groundnut oil. Pour in the beaten egg, and scramble, and then set it aside. For the filling:Reheat the wok, and add the groundnut oil, followed by the garlic, if using, and ginger. Stir-fry quickly for a few seconds to release the aroma. Cook's Note: If you don't like garlic you can leave it out and add a little extra ginger for taste. Add the bean sprouts, peppers, and mushrooms, and cook until the vegetables are tender, but still have a bite. Return the eggs to the wok, and season to taste with the light soy sauce, sesame oil, and white pepper. Cook's Note: You can add some sliced honey-roasted ham at this stage, if you wish. Transfer the dish to a large plate, and garnish with the pickled red cabbage. To serve: Place the plate in the center of the table alongside the pancakes in the steamer. To eat, fold a pancake in half, and then half again, to give it a fanned, conical shape. Stuff the pancake with the vegetable filling, and eat it immediately!SERVINGS: 4 (MAIN); Calories: 269; Total Fat 16 grams; Saturated Fat: 3 grams; Protein: 10 grams; Total carbohydrates: 22 grams; Sugar: 10 grams Fiber: 1. 5 grams; Cholesterol: 174 milligrams; Sodium: 333 milligrams
NotesI had these delicious parcels of stir-fried vegetables on my way to visit the Great Wall of China. I have added the crushed roasted soya beans and the pickled red cabbage to give extra texture and flavour. The pickled cabbage leaves a slight tangy zing on the tongue. The dish is fun and healthy to eat.
Meat lovers can add a few thinly sliced slithers of chicken or pork after the garlic and ginger, and chilli lovers can add a few sprinkles of dried chilli flakes after adding the soy sauce in step 4. If you cannot get garlic chives, add some chopped garlic (optional) and use sliced baby corn and spring onions instead to provide texture and flavour.