By: Lisa M. Pressey
Stir fry vegetables area always a great choice for any time of the day. I add whatever vegetables I have available. Sometimes I use bok choy, carrots, and baby corn. Today I used baby corn, mushrooms, peas and eggplant. Whatever combination you choose, try to keep it colorful. Filling your plate with different colored vegetables will ensure you obtain all the benefits to keep you healthy.
Did you know that vegetables contain phytonutrients that protect us from chronic disease? Phytonutrients are compounds that give plants their colors. Phytonutrients have antioxidant properties that help to prevent damage to our cells from free radicals. They also have anti-inflammatory properties that help support a healthy body. Some have been shown to reduce the risk of certain diseases, such as, cancer, heart disease, stroke, Alzheimer’s and Parkinson’s disease.
Now it’s time to make some stir fry vegetables.
INGREDIENTS
- 1 package of rice noodles
- 1 bag baby corn
- 1/2 eggplant, diced
- 1 cup peas
- 1 1/2 cups shitake mushrooms
- small box of maitake mushrooms
- 1/2-3/4 cup coconut amino
- 1 tablespoon rice vinegar
- 3 tablespoons brown sugar
- 1-2 tablespoons canola oil
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon cornstarch
- sesame seeds
You can also add mung beans sprouts or soy bean sprouts.
DIRECTIONS
The key to making stir fry vegetables is cooking them over a medium high heat for a short period of time.
- Heat 1 tablespoon of oil over medium high heat.
- Cut up the eggplant, mushrooms, and baby corn then put them in the hot pan. Cook the vegetables for 3 minutes. Add the peas and cook for an additional 2 minutes. Remove from the pan, cover and set aside.
- While the vegetables are cooking, put the coconut amino, rice vinegar, brown sugar, sesame oil, cornstarch and garlic in a measuring cup, then stir to combine. Add the liquid to the pan, then bring to a low boil to thicken.
- At the same time bring a pot of water to a boil for the rice noodles, then cook according to package. They only take about 5 minutes.
- Add the vegetables back into the pan. Drain the noodles, add to the pan, then stir to combine.
- Serve immediately, top with sesame seeds.
Stir fry vegetables are great because there is such a huge variety to choose from. For example, you can use eggplant, mushrooms, corn, carrots, water chestnuts and broccoli just to name a few. Don’t forget to keep it colorful and eat the skins in order to receive the maximum nutrients. Keep it healthy, eat the rainbow!