Today for lunch I stir-fried Chinese cabbage, and super nutritious green leafy vegetables, namely spinach and kale. Dressing was a simple rice wine vinegar and low salt soy sauce.
- 130 g of baby spinach, blanched
- 150 g kale, blanched
- 180 g Chinese cabbage, chopped coarsely
- chili flakes, as much as you like
- 2 tbsp extra virgin olive oil (EVOO) for frying
- 1 tbsp Rice wine vinegar
- 1 tbsp Soy sauce (low salt variety of Kikkoman)
Rinse kale and spinach well. Remove the hard stem from kale leaves, and recycle them. Parboil kale and spinach in their own pots, then drain the cooking water and squeeze the excess water out from the greens.
Pour in a pot some EVOO and grind in also plenty of chili flakes. When the oil is hot, put in the Chinese cabbage, and start stir-frying. Gradually add in also the green leafy vegetables. Serve with the rice winegar and soy sauce.
You can sprinkle over toasted seeds and nuts for extra flavour.
The Finnish National Institute for Health and Welfare runs a useful Food Diary Service, where you can record and/or check the total energy of the foods you eat at a meal. The service also breaks down the components of each vegetable or other ingredients like fish, beef and pork. Here below you can see a table with the components and energy in the vegetables that I and my husband shared today.
Lunch 12.10.2021 (Fineli food diary https://fineli.fi/fineli/en/ruokapaivakirja)