Stir-Fried Broccoli with Lily Buds and Wood Ear

Why people make this dish

Broccoli is a remarkably complete vegetable — protein, carbohydrate, a little fat, minerals, vitamin C and carotene — and it carries more minerals and folate than many other vegetables. In recent decades it’s been one of the most-studied vegetables for its protective plant compounds, and a vegetable-rich diet is broadly associated with better long-term health. Bro Niu’s stir-fry pairs broccoli with dried lily buds and wood ear, making a light, balanced dish the whole family — young and old — can enjoy.

Who it suits / who should be cautious

• Suits the whole family as a wholesome everyday vegetable dish.
• People with gout should be cautious: broccoli contains purines.
• Bro Niu notes that people with diabetes can eat broccoli.

Why these ingredients (the food-therapy logic)

• Broccoli (xi lan hua): rich in minerals, folate and protective plant compounds; traditionally and in modern study associated with supporting general health.
• Dried lily buds (jin zhen): traditionally linked with supplementing qi and blood and calming the mind.
• Wood ear (yun er): traditionally associated with cooling and supporting the blood.

Ingredients (2–3 servings)

Ingredient	Amount	Notes
Dried lily buds (jin zhen)	1 small pinch	Soaked soft, hard tips removed
Wood ear (yun er)	1 small pinch	Soaked soft, hard tips removed
Broccoli (xi lan hua)	1 head	Washed, cut into small florets
Minced garlic	to taste
Minced ginger	to taste
Seasoning + a little stock	to taste

Method

1. Soak the dried lily buds and wood ear in water until soft, then remove the tough tips. Wash the broccoli and cut into small florets.
2. Heat oil and fragrance the minced ginger and garlic.
3. Add the broccoli, lily buds and wood ear, and stir-fry until aromatic.
4. Splash in a little wine, add seasoning and a little stock, and cook about 10 minutes, then plate up.

Bro Niu’s tips

When choosing broccoli, pick a head that feels heavy with a deep-green, fine-grained crown — too firm and it eats tough and old rather than crisp and tender. Eating this dish regularly is traditionally regarded as supportive for general health.

Community questions answered (selected)

• Q (Ada): I’ve heard people with diabetes shouldn’t eat broccoli — is that true? Bro Niu: Broccoli contains purines, so people with gout should avoid it, but people with diabetes can eat it.

• Q (May): My 80-year-old father-in-law died of prostate cancer and I worry about it being hereditary. How can I help prevent prostate cancer? Bro Niu: Eating some pumpkin seeds (white melon seeds) and cooking more often with tomatoes — in dishes or soups — is traditionally said to help. Don’t worry too much; the main thing is a lighter diet, more vegetables and less meat.

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Published March 17, 2011 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 2 min read.