Beef N' Noodle Stir Fry
Contributed by: News Canada
Your Health: Olives add potent nutrients to the diet
(NC) - Olives are the fruit of a tree called Olea europaea. Olea is the Latin word for 'oil' reflecting its ancient Mediterranean history and its high oil content. The oil, say nutritionists, is 75 percent oleic acid, a monounsaturated fat that has been shown in numerous medical studies to help lower blood cholesterol.
The International Olive Oil Council also reminds us that olives are an excellent source of vitamin E, a nutrient known to be the body's primary fat-soluble antioxidant. Vitamin E is thought to chase down and neutralize cancer-causing free radicals in all the fat-rich areas of the body. Health Canada reminds us frequently that in moderation, the "good" fats like olive oil, are an important part of a healthy diet, so here are some creative ways to serve olive-based foods more frequently to friends and family:
- Olive Tapenade is a delicious and easy-to-make spread that you can use as a dip, sandwich spread, or topping for fish and poultry. To make it, put pitted olives in a food processor with olive oil, garlic, lemon juice, and your favourite seasonings.
- Toss pasta with chopped olives, tomatoes, garlic, olive oil and fresh herbs of your choice.
- Use an olive oil spread instead of butter or margarine on sandwiches, with crusty bread, or in cooking and baking recipes. Choose one that has a high content of olive oil for the best quality and nutrients. Currently, the Olive Lea line has the highest on the market with its olive oil content at 24 percent.
- For a zesty snack, marinate olives in olive oil, lemon, coriander seeds and cumin seeds.
- Add chopped olives to your favourite tuna or chicken salad recipe.
- Set out a small plate of olives on the dinner table along with some vegetable crudités for your family to enjoy with the meal.
- 500g rump steak, cut into thin strips
- 2 teaspoons Olive Lea Spread
- 2 cloves crushed garlic
- 1 teaspoon grated fresh ginger
- Extra 2 tablespoons Olive Lea Spread
- 1 x 425g can baby corn, drained
- 1 small red capsicum, thinly sliced
- 1 medium onion, peeled and quartered
- 2 baby bok choy, washed and dried
- 2 - 3 tablespoons oyster sauce
- 3 - 4 teaspoons soy sauce
- 1 teaspoon chilli sauce (optional)
- 1 packet Stir Fry Noodles
Mix together beef strips, melted Olive Lea Spread, garlic and ginger. Heat 1 tablespoon extra Olive Lea Spread in wok or frying pan. Stir fry beef, in batches, for 2 - 3 minutes until browned but not cooked through. Remove from pan.
Heat remaining Olive Lea Spread, stir fry corn, capsicum and onion for 2 minutes. Shred bok choy into thin strips, including stems, add to pan and cook only until slightly wilted.
Return meat to pan with sauces to taste and toss together to heat through.
Prepare noodles as directed on packet, drain and serve with beef stir fry.
Serving Size: Makes 4 Servings