🟩 ⚠️  Lamb And Cashew Stir-Fry

Serves: 4 | GI/GL: Balanced (with sides)

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Ingredients

• 500 g lamb backstrap or lamb rump steaks, thinly sliced (fresh, not aged)
• 1 garlic clove, crushed (optional, small amount usually tolerated)
• 2 celery stalks, trimmed, sliced
• 100 g green beans, trimmed, cut into ~2 cm pieces
• 3 spring onions, diagonally sliced (2–3 cm)
• 2 tbsp rice bran or canola oil

Sauce

• 3 tbsp fresh cashew paste (homemade or additive-free)
• ¼ tsp citric acid (or mild vinegar if tolerated)
• 1 tbsp water
• 1 tbsp golden syrup or maple syrup
• 1 garlic clove, crushed (optional)
• 1 spring onion, very finely sliced

Optional garnish: ¼ cup raw cashews (fresh, unsalted, additive-free)

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Method

1. Prepare sauce: Blend cashew paste, citric acid, water, syrup, garlic (if using), and finely sliced spring onion until smooth. Add more water if too thick.
2. Cook lamb: Heat 1 tbsp oil in a large frypan or wok. Stir-fry lamb until lightly browned. Remove and set aside.
3. Cook vegetables: Heat remaining oil. Add celery and garlic; stir-fry ~1 min. Add beans and cook until just tender.
4. Combine: Return lamb to pan with spring onions. Add sauce, toss to coat evenly.
5. Serve immediately with chosen side. Garnish with cashews if desired.

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Dietary Notes for Lamb & Cashew Stir-Fry

• Migraine diet: Fresh lamb only. Garlic optional; small amounts usually tolerated.
• Cashews: Moderate amine / histamine risk → safest when fresh, in small amounts.
• Amines: Lamb & cashews both contain natural amines → avoid leftovers.
• Salicylates: Celery, beans, spring onion = low–moderate, usually well tolerated.
• Glutamates: Minimal (only natural in vegetables).
• Overall load: Low–moderate → suitable for migraine diet if eaten fresh.

Balanced Plate for 1 Serve

• Protein: ~100–125 g lamb with cashew sauce (20–25 g protein, healthy fats)
• Carb: ½ cup cooked white rice (GL ~17–18)
• Vegetables: 1½–2 cups non-starchy vegetables (e.g. broccoli, zucchini, bok choy, or cabbage) → enough fibre and bulk to buffer the rice, without being overwhelming
• Calories: ~420 kcal per serve (with rice + veg)
• GI/GL Result: Balanced (~10–12)

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Light Meal Options (instead of rice)

• Shredded iceberg or cos lettuce → serve stir-fry warm over crisp lettuce for a “warm salad bowl.”
• Cabbage ribbons (lightly steamed or raw) → gentle crunch, mild flavour. top.

Notes for Light Meals

• Aim for 2 cups vegetables total to keep it satisfying without heaviness.
• Protein (lamb + cashew sauce) keeps the dish filling even without starch.
• Light meal calories = ~280–320 kcal depending on veg choice.
• GI/GL = Very Low.

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