Soy and Sesame Steam-Fried Tenderstem

Tenderstem is the most nutritious type of broccoli and has an incredibly high antioxidant score. To minimise the loss of its valuable nutrients, try to cook it quickly and don’t let it go soggy and dull-coloured. Soy and sesame provide a strongly flavoured sauce for any reluctant vegetable-eaters, but if you’re short of time cook the tenderstem as instructed and then drizzle it with a little toasted sesame oil and tamari or soy. This dish makes an attractive accompaniment to any Oriental-style dishes, including Nasi Goreng or the Thai Fish Cakes.


Serves 4

1 tsp vegetable bouillon powder

1 tsp cornflour

1 tbsp toasted sesame oil

1 tbsp tamari or soy sauce

1 tbsp coconut oil or mild or medium (not extra virgin) olive oil

200g (7oz) tenderstem broccoli


1 Mix all the ingredients except for the tenderstem and coconut or olive oil together in a cup. Add 2 tablespoons of water.

2 Cut the tenderstem spears into three pieces and heat the oil in a wok or large saucepan. Throw in the tenderstem and stir-fry for a couple of minutes, then soak a sheet of kitchen towel in cold water and place this over the tenderstem, to cover the pan. Put the lid on and steam-fry for a
couple more minutes, until the vegetables soften a little.

3 Pour in the sauce and allow it to come to the boil, to coat the tenderstem and cook the cornflour.

Cook’s Notes

Gluten-free, wheat-free if you use tamari, dairy-free • V • Can be made in advance

From Delicious, Health Sugar Free by Patrick Holford and Fiona McDonald Joyce. With special thanks to Fiona McDonald Joyce for use of these recipes for Holford Health Club members.

Want to keep reading? Members have full access...

Join Today!


First month free

Then £7.99 per month & free cancellation at any time

FREE health check

Find out your health score & see how healthy you are

Personal Health Plan

Detailed report, analysis & tailored action plan

Free Vitamin D3

With your first purchase at HOLFORDirect (suitable for vegans)

Save money

20% off all Patrick Holford supplements & events plus free delivery over £30

Exclusive Health support

Ask Patrick your questions, access to Low GL recipes & research updates