For about a month now, I’ve been making a concerted effort to consistently eat better. I’ve tried doubling up on my fruit (easy to do – I love fruit and there are a lot to choose from right now) and I’ve also tried to triple my vegetables. Some days are better than others but – hey – that’s what intent is all about, right?
When I eat out regularly I can really feel the added salt taking effect. Also, in a group setting, I can find myself at a lunch location that’s far from healthy. So .. I’ve started politely declining offers to “get out” and instead, have been bringing my lunch. I usually leave my office and run a quick errand, then eat when I come back. That allows me to break away from my work and I am rewarded with something tasty, colorful and delicious when I return: Win-Win!
I am gluten-sensitive (not intolerant …just sensitive. Think of me and gluten like certain relatives … we get along, but it’s really best we don’t see each too often). To that end, I rarely eat bread, pasta, or anything containing flour. So, for me, sandwiches and wraps are not something I can count on for lunch. Leftovers stay in at home for the hubbs, who works out of the house. And salads? I love salads but also get bored easily and … sometimes I just want to eat something warm & aromatic at lunch.
I’ve found a solution!
At the start of the week, I chop up the following (you can use whatever vegetables you want, these are just ones I like and know will hold up well).
- 2 Yellow squash, chopped
- 2 Zucchini, chopped
- 1 Vidalia onion, chopped
- 1 red (or green) pepper, sliced into bite sized squares
- 8-10 sliced mushrooms
- A handful of fresh green beans, cut into bite sized pieces
- A handful of “broco-slaw” (shredded broccoli, carrots & coleslaw, found in the salad section – yum)
- Seasonings! I like (salt-free) Mrs. Dash ( I like regular & onion ). You can also use cayenne, onion powder or flakes, fresh garlic or garlic powder. Get jiggy with it!
- A splash of low-sodium soya sauce
- Vegetable oil for cooking
easy peasy veggie stir fry; an emjayandthem photo
Chop all vegetables and set aside.
Pour about 1 tablespoon of oil into a large frying pan and, on medium heat, heat up the oil. You want the oil hot enough to “sizzle” when the veggies hit it but not so hot that there’s smoke. (If the smoke alarm goes off .. it’s too hot. Back that thing up!)
Gently pour your vegetables into the oil (no sudden moves or the oil will splash and burn you – done it, got the marks to prove it).
Turn the heat up to medium-high and, with 2 spoons, continually toss the veggies so that they start to cook. Add your seasonings liberally now. Cook and continue tossing for ~5 -7 min tops (I like my vegetables to be a bit crunchy when I eat them). If you don’t, just cook a little longer. A good indicator? The onions. They will turn from milky white to nearly clear when cooked.
When you’re nearly ready to turn the heat off, pour a splash of low-sodium soya sauce over the mixture and toss to distribute. Let mixture sit in the pan for a few minutes then eat or let cool and store in the refrigerator.
I love to eat this stir fry mixture with:
- Grilled chicken or turkey
- Grilled Salmon, tuna or mahi-mahi
- I’ve even thrown a leftover burger in there…
You could add chopped tofu if you’re into that; I’m not, it’s a texture thing for me **shudder**.
And that’s it. The combo of veggies easily makes 5-6 servings and keeps wonderfully (unlike pre cut lettuce that turns orange 5 minutes after the bag is opened .. ugh). It’s handy to have on hand when I’m tired or get home later than planned; this is important to me because those are the moments temptations are likely to win.
Fixed any new dishes that you’re really enjoying? Please share!