Quick and Easy Stir Fry

On a busy evening, a stir fry is a quick and wonderful way to enjoy delicious food. The best part of a stir fry is almost any vegetable is game. One of the stands at the farmer’s market had bok choy and Jerusalem artichokes. I’ve had no prior experience with these artichokes, so I had to explore some to find out more about them. What I found is they are a good source of iron and potassium. This root vegetable has the consistency of a water chestnut and makes a great addition to stir fry. I also picked up some fresh cauliflower, both white and purple (my favorite) and decided to “rice” it rather than chopping. Feel free to do what you would like. With prep and cooking, this meal was ready in less than 30 minutes, making it a perfect addition to the weeknight menu. If you are new to stir fry, it goes quickly, so have all of your ingredients already to go.

Quick and Easy Stir Fry

Ingredients:

• 1 small head cauliflower

• 1 TBSP sesame seed oil

• 1 large onion sliced, then halved

• 2 garlic cloves, chopped

• 4 cups bok choy, chopped

• 1 cup carrots, julienned

• 4 Jerusalem artichokes, sliced

• 3 stalks celery, thickly sliced

• 1 bell pepper, seeded and sliced

• 1/2 cup bean spouts

• 2 eggs

• 2 TBSP liquid Aminos

• 1 TBSP Tamari

Directions:

1. Chop cauliflower and large pieces and place in a food processor. Pulse a few times until all the cauliflower resembles rice. Do not over process, set aside.

2. In a wok or large frying pan, heat sesame see oil on high. Add onions and garlic, stirring until fragrant, about 30 seconds.

3. Add bok choy, carrots, artichokes, celery, pepper, and cauliflower stirring quickly until heated, about 2 minutes.

4. Add bean spouts and combine.

5. Moving vegetables to the side, break open eggs into the bare space and cook. Combine eggs into the mixture.

6. Add the Aminos and Tamari. Continue stirring until heated through .

7. Serve immediately.

Curried Potato, Mushroom, and Broccoli Stir-fry

Today at the farmer’s market, there was a stand with fresh broccoli. There is no better way to capture the nutrients in broccoli as when it is first cut. Broccoli is one of those finicky vegetables that rapidly releases nutrients soon after it has been cut. The loss can be slowed by keeping it on ice, but most grocery stores have fresh broccoli sitting in a bin next to the cauliflower. So unfortunately, it’s given up most of its phytonutrients. The farmer also had new red potatoes and onions, which I snatched up. Yum. Usually stir fry recipes don’t include potatoes, but because that’s what’s in season, it’s what in this dish.

I typically use sesame oil for stir fry. Not all oil is the same. I used to use extra virgin olive oil but then learned that it becomes an unhealthy oil at high heat. Sesame oil tolerates heat very well. This dish can be prepared in under 30 minutes if you do the prep work ahead of time. So it’s a great one to consider for a work night menu item.

Weather today is sunny, with a bit of fall in the air. Humidity is expected to increase as the day goes on.

Listening to the birds singing outside with my widows open

Scent in the diffuser today is Harmony

Curried Potato, Mushroom, and Broccoli Stir-fry

Cook time 25 minutes

Serves 4

 Ingredients:

• 4 cups broccoli florets (from one bunch)

• 1 ½ tsp coarse salt

• ½ cup skin-on almonds, coarsely chopped

• 3 TBSP sesame oil

• 1 ½ pounds white, red, gold potatoes, unpeeled and diced (about 3 cups)

• 5 ounces shiitake mushrooms, stems discarded, caps cut into ½- inch pieces (about 2 cups)

• 1 cup coarsely chopped onion

• ½ cup moist sun-dried tomatoes or oil-packed, drained, blotted dry and cut into ½-inch pieces

• 2 tsp Madras curry powder

• Pinch of crushed red pepper

• 1 garlic clove, grated

Directions:

1. Place a small amount of water in a medium sized pot with broccoli. Steam on medium heat until broccoli is tender but not over cooked. Set aside and keep warm.

2. Place the almonds in a large skillet and cook over medium-high heat, stirring frequently, until toasted. Pour the almonds into a small bowl and set aside.

3. Reheat the skillet over medium heat, add the oil. When hot enough to sizzle a piece of potato, add all the potatoes. Cook, stirring, over medium-high heat until browned, about 8 minutes.

4. Add the mushrooms, onion, sun-dried tomatoes, curry powder, the remaining 1 tsp of salt and crushed red pepper. Stir fry, adjusting the heat to maintain a steady sizzle, until the potatoes and mushrooms are tender.

5. Add the steamed broccoli and the garlic. Stir fry until heated through, about 2 minutes.

6. Transfer to serving bowls and sprinkle with almonds.

Veggie Rice Bowls

Who doesn't like easy clean up in a busy work week? This meal fits that category. It's both flavorful and satisfying with both crunchy and sweet, this dish will have the family coming back for more. Bok choy, cauliflower and broccoli not only provide a powerhouse of nutrients but contain anti-inflammatory agents. As we now know, inflammation is linked to many health related disease like heart disease, Alzheimer's Disease, arthritis, and cancer. Choosing foods that will nourish the body will allow it to be able to fight off diseases.

Veggie Rice Bowls

• 1/2 cup brown rice
• 2 carrots, sliced
• 1/2 head cauliflower, chopped into bite-sized pieces
• 1 head broccoli, chopped into bite-sized pieces
• 1 head bok choy, green and small portion of white parts, cut into bite-sized pieces
• 1/2 bunch garlic chives
• 2 TBSP sesame oil
• 3 TBSP Tamari  
• 1 1-inch piece of ginger, diced
• 1 TBSP rice vinegar
• 2 eggs

Directions:

1. Place 1/2 cup rice with 1 cup water in a covered pot and bring to a boil. Simmer until rice is done, about 20 minutes. Set aside.
2. Preheat oven to 450 degrees. Place cauliflower and broccoli on a sheet pan. Drizzle with olive oil, toss thoroughly to coat. Arrange in a single even layer and roast 18-20 minutes. Remove from oven.
3. While the rice, cauliflower and broccoli are cooking, heat 2 tsp. olive oil in a large pan on medium-high. Add carrots, ginger, and white bottoms of scallions. Cook, stirring occasionally, 2-3 minutes. Add the bok choy and stir for another 1-2 minutes.
4. Add to the pot, the roasted vegetables and rice. Add garlic chives, tamari, seasame oil and vinegar. Cook until heated thoroughly 2-3 minutes.
5. Move mixture to one side of the pan. Crack the eggs into the pan mixing them together and cooking until done. Mix eggs into vegetables. 
6. Divide into two bowls and top with green parts of scallions.

Serves: 2 bowls