I have always loved vegetable stir fry dishes. Since I was diagnosed with cancer, I lean heavily on vegetable dishes. Thankfully, my sons love vegetables as well. My younger son absolutely loves bok choy, which is great by the way because it is a superfood.
What is a Superfood?
Superfoods are foods that are catagorized as being nutrient dense. They are low in calories and high in vitamins, minerals and antioxidents. This includes foods like cruciferous vegetables, nuts, seeds, fish (high in omega 3’s), and berries to name a few.
Medical News Today reports, Adding foods rich in antioxidents help neutralize free radicals in our body. Free radicals are natural byproducts of energy production that lead to illness.
How to Stir Fry
- Make sure you prepare all of your ingredients before heating the pan. Have your ingredients sliced and your liquids measured.
- Cut your meat and vegetables in thin slices to increase the surface area. Not only does this increase surface area, it will maximize the flavor. Always cut your meat against the grain as this will ensure tenderness.
- Meats and vegetables are cooked on high heat and quickly.
- Vegetables are cooked in order of hardness. Things like broccoli and carrots first, then softer vegetables like snow peas and bok choy.
INGREDIENTS
- 1 bag of bok choy
- 2 bags baby corn
- 1/2 bag of baby carrots, sliced or carrot sticks
- 1 teaspoon ginger, grated or chopped
- 1/2 cup soy sauce
- 1/2 cup rice vinegar
- 1 tablespoon sesame oil
- 3 cloves garlic, minced
- 1/4 cup brown sugar
- 2 tablespoon vegetable oil
Gather the ingredients for your vegetable stir fry.
First, cut up your vegetables and slice your meat into thin pieces.
What is the best vegetable knife to use?
In a measuring cup or small bowl, add the soy sauce, rice vinegar, brown sugar, sesame oil, garlic and ginger. Mix thoroughly and set aside.
Add 1 tablespoon of oil and let it get hot. Add the baby corn and carrots. Cook for 2-4 minutes, stirring constantly. After 3 minutes, add the bok choy and continue cooking for 1 more minute.
Add the sauce back into the pan and cook for an additional 1-2 minutes. Remove from the heat and put into another bowl or plate it immediately.
You can enjoy just vegetables or add your favorite choice of protein. Either way it is delicious!
This dish is undoubtedly one of my favorites, with or without meat.
RELATED POSTS
Bok choy and seaweed are both considered superfoods because they are nutrient dense. Try incorporating them into your diet for health benefits.