Quick, Simple Sweet and Savory Stir Fry

Quick, Simple Sweet and Savory Stir Fry

This recipe is SO simple to make and the sauce tastes fresh and delicious!!

Stir fry’s are a great after work dinner option, because you can literally take a bunch of vegetables from your refrigerator, cut them up and throw them in a pan to cook. Simple and easy!

I used a TON of vegetables because I like the variety, but you can certainly scale back on the different types that you use. 

This recipe is an excellent source of protein, Vitamin A, calcium and iron.  It has over 230% of your daily recommended amount for Vitamin C!

I used coconut aminos, which contain half the amount of sodium compared to soy sauce. It’s still relatively high in sodium, so if that is an issue for you, you may want to try adding about ¼ cup of water to the mix and spreading the sauce out over 4 meals. 

I don’t add thickeners to my sauces because I don’t like them, but you are welcome to add 1 ½ tablespoons arrowroot and ¼ cup of water to thicken it. 

Servings: 2

Ingredients

For Sauce:

  • 1 tablespoon minced fresh ginger
  • 4 garlic cloves, minced
  • 1/3 cup coconut aminos
  • 1 ½ tablespoons pure maple syrup
  • 1 tablespoon real lemon juice
  • 1 teaspoon blackstrap molasses

To make: Place all ingredients in a blender and blend. 

Stir fry ingredients: As mentioned above, you can use any variety of vegetables you prefer.  And there is no need to measure.  You can just cut/chop and add as much as you think you’ll want to eat. 

  • Splash of sesame oil
  • 2 cloves garlic, chopped
  • 1 stalk celery, cleaned and sliced
  • 8-10 snap peas, ends cut off
  • 2 leaves bok choy, chopped
  • ½ head broccoli, cut into florets
  • ½ medium red bell pepper, chopped
  • ¼ medium zucchini, sliced
  • ¼ medium yellow squash, sliced
  • 2 slices fresh jalapeno
  • 1 1/5 cups tofu, cut into chunks
  • Sprinkle of repertoire spices including granulated garlic, granulated onion, sea salt and pepper
  • 1 cup farro (nutty rice)

Preparation

  1. Add sesame oil to a large pan and heat over medium heat.
  2. Add all the vegetables, spices and tofu and cook for approximately 10 minutes over medium heat. Stir frequently.
  3. When vegetables are cooked al dente, add sauce and cook for another 5 minutes or until sauce is warm. Continue to stir while sauce is cooking. 
  4. Divide recipe in ½ and serve over a bed of warm farro rice in two bowls. Enjoy!

One Pot Meal – Fasolada

One Pot Meal – Fasolada

Greek Weight Loss Soup

I love one pot meals!  You just essentially throw all of your ingredients into one pot, cook them and you’re done.  So simple, so easy!!

Considered the National Food of the Greeks, fasoli is the Greek meaning for the word “beans” and so this a delicious bean soup.  It has a nice kick to it too!!

For those of you starting a weight loss journey in 2022, this recipe is really low in calories. It only has 188 calories per serving. I enjoyed it with crispy, crunchy roasted Brussel sprouts, which really brought it to life! 

It also is a good source of protein, incredibly high in fiber and an excellent source of Vitamin A, Vitamin C, iron and calcium!!

Generally made with dried beans, I opted to use canned beans to save time.  You can also use an instapot to quickly cook dried beans if you prefer to go the traditional route. 

Servings: 8

Ingredients

  • Olive oil
  • 1 large onion, chopped
  • 2 carrots, diced
  • 3 celery stalks, diced
  • 4 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 2-15 ounce cans of haricot beans (cannellini or Navy) – drained and rinsed thoroughly OR 4 cups white beans cooked from scratch. 
  • 1-15 ounce cans of crushed tomatoes
  • 5 cups vegetable broth – low sodium if desired.
  • 3 teaspoons dried Italian herbs
  • 1 teaspoon red chili flakes
  • 2 bay leaves
  • 1 -2 handfuls of organic spinach.
  • Ground pepper to taste

Optional: Curly parsley, kalamata olives and vegan feta cheese. 

Preparation

  1. Warm 1-2 tablespoons of extra virgin olive oil into a pot over medium high heat.
  2. Add onion, celery, carrots and garlic.  Cook for 5 minutes, stirring frequently. 
  3. Add tomato paste, stir and cook for one minute.
  4. Add beans, crushed tomatoes, broth, Italian herbs, chili flakes and bay leaves. Mix well. Bring to a boil then simmer on low for 30-40 minutes until carrots and celery are soft.
  5. 10 minutes before recipe is done, add spinach leaves and ground pepper. Cook until spinach is wilted. 
  6. Add one serving to a bowl.  Top with optional parsley, olives or vegan feta.  Serve hot!

Immune Boosting Curry

Going into the New Year with a strong immune system can really benefit you during cold and flu season. This recipe contains over 20 immune supporting nutrients including the immune boosting white ones!!  For a full list of nutrients and details, refer to the chart below. 

Servings: 4 – 6

Ingredients

  • 1 tablespoon coconut oil
  • 2 cloves of garlic, minced
  • 2 teaspoons minced ginger
  • 1 small onion, cut into chunks
  • ½ stalk broccoli, cut into florets
  • 1 medium bell pepper, cut into chunks
  • 1 medium heirloom tomato, chopped
  • 1 large carrot, sliced
  • 4 yellow baby potatoes, quartered
  • 1-2 tablespoons (depending on your spiciness preference) organic yellow curry paste. I used the Mekhala brand*
  • 1 cup water
  • 1 teaspoon maple syrup
  • Pinch of sea salt x2
  • One 14-ounce can of organic coconut milk
  • ¾ of a 14-ounce block of extra firm organic tofu

Optional: Seed ranch thai green hot sauce, thai basil, handful of curry cashews. 

* A good rule of thumb is to start with mild spiciness and then increase the amount slowly until you reach your desired spice level.  

Preparation

  1. 1.Cook rice according to directions. 
  2. 2.Add sunflower oil to a medium to large soup pot. Heat over medium heat. 
  3. 3. Add garlic, ginger and onion. Sauté for 2 minutes, stirring frequently.
  4. 4. Add broccoli, bell pepper, tomato, carrots and baby potatoes to the pot. Sauté for another 2-3 minutes.
  5. 5.Add the curry paste and mix thoroughly. Saute for another 3 minutes, stirring frequently.
  6. 6.Add water, maple syrup and pinch of sea salt. Reduce heat to simmer and cook for 20 minutes or until vegetables are soft. To save time, you can cook this in an instapot.
  7. 7.While the vegetables are cooking, dice and saute the tofu in a medium sized pan with a pinch of salt for at least 10 minutes.  Flip tofu once ½ way through.
  8. 8.Add coconut milk and tofu to vegetable mixture.  Simmer for another 2-3 minutes. 
  9. 9.Serve over ½ cup of wild rice, black rice or red rice. 
  10. 10.Top with optional Thai basil, Thai green hot sauce or curry cashews. Enjoy!

CHART: IMMUNE BOOSTING NUTRIENTS IN THIS RECIPE