Stir fry vegetables are a quick and easy way to add interest to a basic meal.
Even easier is the one pot meal — one wok meal; put everything into your wok or frypan, stir, serve and eat.
If nobody else is around, don't you dare eat straight from the pan...it's lazy and bad mannered...I know, but it's nice!
So wash and cut your veggies and have them all ready to add to the pan when needed. Thus you produce perfect, slightly crisp food with no danger of overcooking.
Instead of oil, use stock or water; just the tiniest bit and keep stirring! Research shows that high heat cooking with oils or fat can add to a risk of type 2 diabetes, cardiovascular disease and bladder and pancreas cancer.
Once your food is cooked, you can then add your favourite oil... olive oil, coconut oil or any of the other cold-pressed, healthy oils.
Having confessed to the above, it's a good idea to follow a proven recipe and then experiment when you want to later with your own ideas. Maybe leave out the whatever... chilli? Maybe add extra broccoli or throw in some beans if that's what is growing in your garden? Maybe add parmesan cheese over the whole caboodle when finished. Maybe... oh the choices are endless.
3-4 tablespoons of oil (or stock or water)
1garlic clove, peeled and crushed
1 inch cube of fresh ginger root, peeled and thinly sliced
2 carrots, peeled and thinly sliced
1 red or green pepper, cored, seeded and sliced into thin strips
1 small cauliflower, broken into small florets
1 cup of beansprouts
1/2 cup of vegetable stock
3-4 tablespoons of orange juice
2 teaspoons soy sauce
Salt and pepper to taste
- Heat the oil (or stock or water) in a large frying pan or wok. When medium hot, add the garlic and ginger. Stir for one minute. Add the carrots and stir for another minute.
- Add the peppers and cauliflower and stir for another 3 minutes. Add the beansprouts and stir for another 1 minute.
- Final flourish now... add the stock, orange juice, soy sauce and brown sugar if using. Cover and cook for 3-4 minutes. As soon as vegetables are JUST tender enough, transfer to a serving dish and serve immediately.
You can make unlimited variations to this dish. Just make sure the longer cooking vegetables go in early.
How good is that?