🥥🌈 FaeRee’s Biomebeautiful Satay Veggie Stir-Fry
(a creamy, spicy, fiber-rich delight that loves your microbes as much as your mouth)
🧺 Ingredients (serves 2):
Veggie Base:
300g stir-fry veggie mix (carrots, red/yellow/green peppers, red onion, julienne veg, marrows)
3 extra baby marrows, sliced thin
2 extra carrots, chopped or julienned
1 celery stalk, finely sliced
1 big handful of spinach
Optional: 1 tomato, finely chopped (adds richness if desired)
Satay Sauce:
1.5 tbsp nut butter (peanut, almond or cashew – unsweetened)
2–3 tbsp coconut cream
1 tbsp tamari or low-sodium soy sauce
1 tsp lemon or lime juice
1 tsp vegan beef-flavoured powdered stock (adds savory umami depth!)
1/2 tsp grated ginger or 1/4 tsp powdered
1 garlic clove, minced (or 1/4 tsp garlic powder)
1/2 tsp turmeric
1/2 tsp ground cumin
1/4 tsp coriander powder
1/4 tsp smoked paprika (or plain paprika)
Pinch of cinnamon (optional, for warmth)
Pinch of chili flakes or cayenne (optional, for heat)
Black pepper – a good twist or two
Water as needed to thin the sauce to your perfect creamy drizzle 💧
To Serve:
½ cup cooked brown rice per person (resistant starch = microbe feast!)
Fresh basil or mint (optional but chef’s kiss 🌿)
---
🔥 How to Cook This Stir-Fry Symphony:
1. Sauté garlic and ginger in a splash of oil on medium heat until fragrant (30 seconds).
2. Add carrots, celery, and marrows first, and stir-fry for 3–4 mins.
3. Toss in the stir-fry veggie mix and cook until just-tender (about 5 mins).
4. Add spinach last and let it wilt.
5. In a bowl, whisk together your satay sauce ingredients until smooth. Thin with water to a pourable consistency.
6. Pour the sauce over the veggies and stir well to coat. Let it simmer for 2–3 minutes until creamy and luscious 💃✨
7. Serve hot over brown rice, and sprinkle with fresh herbs, seeds or nuts if you want to ✨
---
💚 Microbe Squad Roll Call (starring in this dish):
Gut Hero Supported By
🦠 Akkermansia Spinach, coconut cream, polyphenols
🦠 Butyrate producers Brown rice (resistant starch), nut butter, carrot/marrow fibre
🦠 Bifidobacteria Garlic, onions, celery
🦠 Lactobacillus Cooked veg, tamari
🦠 Diverse flora Carrots, celery, marrows, peppers, onions, herbs
