Today we’re going to look at a recipe for stir fried vegetables. This came across my Facebook feed and if you click on the image you will be linked to the original blogger's recipe.
Stir frying veggies with a tasty sauce is a great way to get your family to eat more healthy foods. If you serve it over rice or a bed of kale, you can have a great supper on the table in no time at all.
One of the great things about this recipe is that you can really use any fresh veggies you have available. It’s a great way to clean out the veggie drawer in your frig!
The recipe is adapted from a blog titled Averie Cooks. This came across my Facebook feed, like so many recipes do, and it is already pretty healthy to begin with because it includes so many veggies but, but there are a few tweaks I made to ensure your family gets the most nutritious meal possible. The substitutions I’ve made are
1. Be sure the sweet red pepper is organic. Bell peppers are one of the “dirty dozen” fruits and vegetables that the
Environmental Working Group (EWG) has found to contain the most pesticides and should only be eaten when they are organic.
2. If you use kale, rather than rice as the bed for this tasty dish, then be sure it is also organic, as it’s one of the top 14 fruits and veggies with an overload of pesticides.
3. Use avocado oil or olive oil in your cooking. Avoid soy oil and canola in everything. It’s a good idea to read labels on all the foods you buy so that you can avoid soy and canola.
4. I’ve replaced the miso (soybean) paste that the original recipe called for with a combo of anchovy paste and tahini (sesame paste). None of us should be eating soy, but it’s really hard to replace the flavor of miso in this dish because it has so much umami, or savory taste. The anchovy and sesame are a really good substitute. You can find the anchovy paste and the tahini in most large grocery stores. Another substitute (but with lots less flavor) is coconut aminos, which many people use as a healthier substitute for soy sauce. Like I said, none of us should be eating soy, even though the large food conglomerates have been marketing it to vegetarians as a good way to get their protein. Here are some of the many reasons to avoid this food:
-Soy is one of the most sprayed crops in the US; it has one of the highest percentages of contamination by pesticides of any of our foods.
-99% of the soybean crop in the US is genetically modified.
-Soy has one of the highest levels of phytic acid of any grain or legume that has been studied. Phytates are known to inhibit the absorption of calcium, magnesium, copper, iron and zinc. High phytate diets have caused growth problems in children.
Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
To add to the point above, soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
Try this easy-to- make recipe that your family is sure to love!
BROCCOLI MIXED VEGETABLE STIR FRY
YIELD: serves 2 generously, 4 modestly
PREP TIME: 20 minutes
COOK TIME: 20 minutes
TOTAL TIME: 40 minutes
-1 cup thinly sliced onion. It can be yellow, white or sweet
-4 cloves garlic, minced finely
-3/4 teaspoon salt, or to taste
-3 to 4 tablespoons olive oil or avocado oil.
-1 1/2 to 2 cups lightly steamed broccoli (from about 1 small/medium stalk of broccoli; I use florets and stalk)
-1 cup sliced baby portobello or white mushrooms
-1/2 cup organic red pepper, diced small (from about 1/2 large red pepper)
-up to 1 cup additional vegetables, optional (such as sugar snap peas, snow peas, carrots, baby corn, bamboo shoots, or water chestnuts)
-up to 1 cup cooked protein. This is a good place to use the leftover chicken from last night’s supper.
-bed of fresh kale or cooked rice for serving, optional
-1/4 cup apple cider vinegar
-1/4 cup honey or agave
-2 tablespoons finely minced fresh ginger
-2 teaspoons anchovy paste
-1 teaspoon sesame tahini (coconut aminos can be used to replace the anchovy and tahini, but the flavor will not be as rich) generous pinch cayenne pepper, optional and to taste (add more if you prefer a spicier stir fry)
-salt, to taste
1. If you are serving this stir fry over rice, be sure to have your rice cooked and ready to go.
2. Please note the recipe requires you to have moderately fast knife and chopping skills because you'll be chopping and slicing most of the ingredients while the onions caramelize, including stirring together the sauce. If you're newer or slower in the kitchen, I recommend chopping everything and making the sauce before beginning to caramelize the onions so you're not scrambling or stressed.
3. Stir Fry - To a large non-stick skillet, well-seasoned cast iron skillet, or wok, add the onions, garlic, sprinkle with salt, drizzle with olive oil or avocado oil, and cook covered over high heat for about 15 to 20 minutes, or until onions are caramelized and as browned, soft, and tender as desired. Stir mixture intermittently, especially towards the end of cooking, to ensure nothing burns.
4. While onions continue to caramelize, slice the mushrooms, peppers, prep any optional vegetables or protein you're using; set aside.
5. Sauce - To a small bowl, add all ingredients and stir to combine; set aside.
6. After onions are caramelized, remove them from the skillet and place in a medium bowl; set aside.
7. To the skillet (no need to wash it), add the broccoli, mushrooms, peppers, optional additional vegetables, optional protein, the sauce, and allow mixture to simmer uncovered over high heat for 3 to 5 minutes, or until slightly reduced.
8. Add the onions, stir to combine, and cook for about 1 minute, just enough to rewarm the onions and coat with sauce.
9. Taste and if you think it needs a splash of apple cider vinegar, honey, salt, pepper, etc., add to taste.
10. Serve over a large handful of fresh kale (placing the hot stir fry on the kale allows it to wilt perfectly) or over a bed of rice. Stir fry is best warm and fresh, but leftovers will keep airtight in the fridge for up to 3 days and make good leftovers.