I love a stir fry. They’re easy to make, super quick to cook and you can eat a lovely rainbow of fresh veggies in one sitting. I mean what’s not to like…..? Well if you have food intolerances or are eating a plant-based diet for health, finding a flavoursome sauce to accompany the veg can be a challenge!
Ever looked at the ingredients on a sachet or bottle of stir fry sauce ? (I’m not going to name any particular brand, but just browse the products in the Chinese section in your local supermarket if you don’t have any in your cupboard!). It’s a very processed product, often with 3 different forms of sugar, colourings and refined oils. Some still contain mono-sodium glutamate, which can create inflammation, and severe reaction in some people.
The effects of ultra-processed food (UPF) is becoming increasingly obvious the longer they are consumed with a huge impact on health. Only 2 days ago, another report published in The Lancet concluded that consuming UPF led to higher amounts of cancer, particularly ovarian cancer.
One of the problems around UPF is mixed messages from the government about what is and isn’t ‘healthy’. The Soil Association are so concerned about this they’ve started a campaign lobbying the government to stop promoting these health-damaging products. You can find out more about that here. Just look at these products which get the green light from the government! No wonder people get confused – and sicker…….
Mini rant over – back to the stir-fry sauce. Many of sauces you can buy contain ingredients that many people are sensitive to, including gluten, yeast and colourants. So what to have instead?
My yummy stir fry sauce is a little sweet, a little sharp and lots of yummy ginger! It does contain soya sauce, however if you can’t tolerate that use tamari for a gluten free version or coconut amines for a soya-free version.
If you want something a little spicer, feel free to add chilli powder or flakes, or any spice you like really. The cornflour helps to thicken the sauce once it’s in the pan and adds a little glaze. You can however leave it out if you want to avoid it.
This recipe is enough for 2 good portions. If you want to make more, just double or quadruple according to how many you’re feeding. Any leftovers will keep in the fridge for up to a week. Just make sure you give it a mega shake before using.
Fresh, healthy and packed with flavour, this sauce is definitely a better choice for a healthier – and tasty – stir fry. Enjoy!
Stir fry sauce
- 2 tbsp soya sauce or tamari or coconut amines
- 1 tbsp maple syrup
- 2 tbsp water
- 2 cm chunk fresh ginger grated
- 1/4 tsp dried garlic powder
- 1 small clove garlic grated OR
- 2 tsp cornflour
- Chinese 5 spice, chilli powder, chilli flakes optional
- Place all the ingredients into a small bowl and whisk to combine.
- Add to stir fried veggies or choice straight away. Or transfer to a screw top bottle or jar and keep in the fridge.