Stir fry has always topped the list of my favorite foods since I was a kiddo. The mix of tangy, sweet, savory and spicy just seemed to hit every part of my palate and satisfied my soul. As an adult, I still love it but not just for the flavor. I load it with veggies, healthy fats, tofu or chicken depending on my mood, rice noodles and homemade sauce. My eating style is the epitome for nutritious and delicious, eating healthy but never at the expense of bland!
I choose my veggies with one thing in mind: the more color the better and as local and seasonal as possible. Did you know that the color of the vegetable indicates the types of phytonutrients in them? For example green, like the kale and broccoli, means there is chlorophyll; purple/blue veggies like cabbage have anthocyanins; red veggies contain lycopene; white veggies like cauliflower and onion have sulfur containing compounds like allicin; and orange veggies, like carrots and bell peppers, have beta-carotene. So, pick about 4 veggies of varying colors for your dish. This ensures a well rounded array of nutrients and color.
My favorite part about making stir fry is the sauce! My staples for Asian inspired sauces include soy sauce, canola oil, honey, a dab of lemon juice and sriracha. I also love adding functional foods that pack the nutritional punch while delivering the mouth water flavor you would expect from savory dishes. For this, garlic and ginger are key. I know most people prefer their garlic and ginger to be a little softer and more cooked, but I like it more on the raw side. It has a powerful flavor when eaten this way, but also preserves some of the phytonutrients. If you prefer to preserve some of the nutritional properties, add the garlic and ginger near the end of your cooking process.
Soy products have been given a bad rap in my opinion. Tofu has been referred to as a superfood due to its complete protein profile and abundance of nutritents. Overly processed soy products from genetically modified crops are much different than organic tofu: a whole, fermented food known for its disease fighting and hormone balancing isoflavones. If you are concerned about over-consuming soy, just remember to stick to organic, fermented soy products.
VEGGIE STIR FRY WITH SPECIAL SAUCE
Fresh garlic and ginger dressing infusing fresh, colorful veggies, noodles and perfectly baked tofu. This is your new staple meal, because it is inexpensive, mouthwatering and nutritious.
- 1/2 cup water
- 1/3 cup tamari
- 2 tbsp lemon juice
- 3 tbsp sriracha
- 3 tbsp garlic (minced)
- 2 tbsp ginger (minced)
- 1 cup broccoli (chopped)
- 1 cup red cabbage (chopped)
- 1 cup carrots (sliced)
- 1 small white onion (chopped)
- 1 cup kale (chopped)
- 1 14 oz package firm, organic tofu (baked)
- 10 oz udon noodles
Press tofu in cheesecloth or paper towel to remove excess water. Cut in small cubes and place on a greased baking sheet. Place in oven at 400 F for 45 minutes, flipping tofu chunks at 22 minutes.
While the tofu is baking, chop all veggies for stir fry and sauce.
In a small mixing bowl, add water, tamari, sriracha, lemon juice, garlic and ginger for the sauce. Set aside.
Add some cooking oil to a medium-large sized frying pan. Set on medium heat. Add stir fry veggies and sauce. Allow to cook for 10-15 minutes, stirring occasionally.
In a large pot, boil water for udon noodles. Cook according to package.
Once tofu is done baking, add to stir fry veggies and sauce. Cook on low for 5 minutes, allowing the tofu to become fully saturated in sauce.
Drain noodles and set in a strainer. You are now ready to serve!