Tuesday, October 20, 2015

Stirring up Trouble - Make a Healthier Stir Fry

I'm on the road this week with no camera allowed in the facility I'm in, so here are some pictures of some meals I came up with during the move when I was on a blog break.

Stone ground corn muffins with fruit, low-fat Bare Naked Granola and a dab of coconut yogurt.

Lunch here was some a chopped up veggie patty (cooked the other night) with mint/yogurt sauce and cucumber in a small tortilla, with an apple for dessert. 

Watch the calories in some larger tortillas you can be getting more calories than bread with a LOT less fiber. 

Dinner is sometimes a stir fry with whatever veggie protein I have on hand with carrots broccoli and a sauce made out of ingredients I had on hand, but adding an extra teaspoon of honey to the recipe.  For this dish, I threw in a few cashews (only a few as they are high in calories) for crunch but limited the rice to a little more than 1/2 cup spread out to a thin layer on which to place the stir-fry.  It's also good with tofu that you marinate in the stir-fry sauce a little bit before cooking.

Stir fries, using only a touch of oil and a very hot pan, are a great way to use of leftovers and get in an extra serving of veggies.  The bottled stir-fry sauces almost always have HFCS or additives in them.
You can make your own for pennies and per serving - it's lower in sugar than most commercial ones.

Basic Stir Fry Sauce (vegan)

Serves 4

1 Tablespoon plus 1 teaspoon cornstarch
2/3 cup veggie broth (or water)
3  tablespoons soy sauce
1 tablespoon apple cider vinegar
1 teaspoon honey
a pinch of crushed red pepper flakes or Chinese five spice powder

Whisk until smooth, adding in as the dish finishes stir-frying, letting it simmer until the sauce thickens.


  1. Oh I love stir frys. We have them here too. Sometimes just vegetable and some with chicken and beef. It looks great over the rice. Love the tortilla too. I like breakfast tortillas with eggs and a dab of cheese on my way to work.


  2. Hari OM
    Some delicious options up there!!!
    Eyes-on... YAM xx


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