Rachel is home from Africa and after 7 weeks of cooking with limited resources is craving vegetables!:) I love hearing that. If only we all craved vegetables more often. We love stir frying a variety of vegetables, not too long so they are still a little crunchy. We have our 3 favorite sauces.. peanut, spicy thai and a simple soy sauce and ginger. (recipes below) You can serve them with either brown rice or noodles and can add a protein of choice, our favorites are eggs or tofu. I finally invested in a really good Wok and it really does make a difference. I have also been using coconut oil for stir frying. Stir frys are a great way to add or sneak in some greens that you may not have ever tried like swiss chard, collard greens, kale, bok choy, cabbage. Just chop them up and add them in at the end so they wilt enough and get hard to pick out.:) Enjoy!
Peanut sauce with ginger & lime ( adpated from “rebar” modern food cookbook)
¼ c natural smooth peanut butter
2 garlic cloves, minced
1 tbsp minced ginger
1-2 tbsp honey or agave syrup
¼ cup minced cilantro leaves or
Juice of 1/2 lime
1 tbsp sesame oil
1 tsp sambal oelek
¼ cup low sodium soy sauce
2 tbsp rice wine vinegar
Chopped peanuts (optional as garnish on top)
In a food processor or blender , add all of the ingredients from the peanut butter through to the sambal oelek. Blend until smooth. Add the remaining ingredients and blend.
This could also be made by hand using a bowl and a whisk or wooden spoon. It might help to warm the peanut butter a little to make blending it with the other ingredients a little easier.
Stir Fry a variety of vegetables separately. Try onion, broccoli, cauliflower, carrot, peppers, celery, green beans, savoy cabbage. Serve over rice or whole wheat linguini and top with peanut sauce, about 1-2 tbsp per serving. Use sparingly. The flavor is amazing… a little goes along way. Also tastes great with a cold noodle salad with vegetables.
THAI VEGETABLE CURRY spicy!
1 tbsp coconut oil
2 tsp red Thai curry paste (can use any colour, green, red or yellow)
1 onion sliced
1 each red and green bell peppers, thinly sliced
Handful of snow or snap peas (optional)
1 cup small cauliflower pieces
½ cup chicken or vegetable stock
½ cup light coconut milk
2 tbsp lite soy sauce
¼ cup chopped fresh basil or coriander
Thicken with about 1 tsp cornstarch mixed with a tablespoon of water.
In large skillet or wok, heat oil over med-high heat. Add curry paste and cook for 30 seconds. Add cauliflower, onions, peppers, peas. Cook stirring for about 10 minutes. Add stock, coconut milk and soy sauce and simmer for 10 minutes. Stir in basil.
Makes 4 servings. Serve with brown basamati rice, or whole wheat linguini or brown rice noodles or buckwheat noodles, try more vegetables (usually steamed greens) or a fruit salad. It is spicy! I change up the veggees in the recipe depending on what I have or what’s in season.
RICE FRIED VEGETABLES STIR FRY(VEGETARIAN TIMES( Jan/Feb 2008 issue)
1 tbs. coconut oil
3 green onions, chopped (1/4 cup)
4 tbs. minced fresh ginger
4 cups chopped fresh broccoli
½ lb. chopped asparagus or green beans
1 medium carrot, cut in thin slices on the diagonal (1/2 cup)
2 cloves garlic, minced
4 cups chopped kale, collards, spinach or swiss chard
3 cups cooked brown rice
2 tbs low-sodium soya sauce
1 ½ cup frozen peas, thawed
2/3 cups toasted sliced almonds
1-2 eggs cooked in pan separately- sliced (optional)
Heat large, deep skillet or wok over med. heat 1 min. Add oil and swirl to coat pan. Add green onions and ginger and sauté 5 min. Stir in broccoli, asparagus , carrot and garlic and stir-fry 8-10 min. or until vegees are crisp-tender. Fold in Spinach. Cook 2 more minutes. Stir in rice, soy sauce. Serve topped with peas and almonds.