plant based stir-frys

This week's lesson is all about veggie dense stir-frys because let's face it, if you go out to eat and order a typical stir-fry, it's well, fried up in a not so great oil, and if you choose some type of Asian flavor (I'm talking a quick serve, or Americanized restaurant) you may as well expect to be served up some MSG and Soy. So let's not irritate your gut and cells and instead learn how to make ALL kinds of these at home, and fast.

In this lesson, I’ll show you my best tips to stir-fry vegetables so that they cook evenly, are flavored and taste good, as well as how you can make rice bowls (also called Buddha bowls, or Nourish bowls, basically they are bowls filled with a based that is a grain like rice or quinoa and then other vegetables and flavors).

I’ll also show you how you can do these bowls and stay grain-free if that’s what you’re working with at the time, in which case you simply substitute cauliflower rice or broccoli rice for the gluten free grains instead.

I highly recommend two kinds of stir-fry pans: 

One smaller shallow rim pan for a single serve meal, or a really quick cook of some peppers, mushrooms, or even cauliflower rice. Here’s the pan I use all time and rave about!

And another deeper dish variety when you are building your bowls, or cooking in layers so that you can develop flavors, and also add your seasonings, have a large quantity to serve (and hopefully have leftovers) and definitely for the recipes that turn into broth bowls (because you don't want to be spilling this stuff on your stove top, no one wants extra cleaning).

Stir fry tips

  • Preheat your pan to about medium/medium low heat

  • Spray your pan lightly with an avocado or olive oil spray (or omit if you use my pan, or just don’t want oil - you will likely need some water though)

  • Chop your veggies to similar sizes so they cook evenly

  • If you’re using a typical stir-fry base for flavors, this will include onions and garlic. I usually use red onions or yellow, and then grate fresh garlic over the onions as they cook, OR I simply use organic garlic powder because I like short cuts :)

  • Onions I tend to start out on medium low heat because they cook best slow and low, and again this is why I start with onions to give them time to caramelize and cook down

  • Saute denser veggies first since they will take longer (carrots, broccoli, cauliflower) again the smaller you chop them, the more quickly they will cook

  • Add faster cooking veggies to the list above after you’ve given these first ones extra time (sliced bell peppers, mushrooms, and the last to add: leafy greens. You aren’t really cooking them, just folding them into the stir fry so they warm through) and you can simply put your greens in a bowl and pour the cooked veggies over them if you like.

  • You may need to/want to spray the veggies with more oil, and season each layer you add. This is how I do it. So it keeps building flavor. If I’m using avocado oil, and garlic powder and dried parsley, I’d start with onions, spray the pan, spray the onions, season the onions and cook for awhile. Then let’s say I add chopped broccoli, I’d spray that, and use all seasonings again, and stir to combine, then add spinach at the end.

  • You can deglaze the pan when things start to ‘stick’ or look like it needs more oil with a vinegar like rice, balsamic, or add a little water. This will add moisture, and pick up any bits on the bottom of the pan and add that flavor back into the entire dish.


Cooking Lesson Overview Watch Below!

 
 
 
 

Cooking Formula Demo: Recipe: Kelp Noodle Bowl

 



Veggie bowl formula

NOTE: to make this a BROTH BOWL

  1. Buy a chicken/seafood/veggie broth without added sugar of your choice (that goes with food ex: don’t use a seafood broth with turkey) and AFTER you completed all the steps above, just add the broth, and let it warm up, you can also taste it to see if it needs any extra flavoring, but now you have more of a “soup” than a stir fry.

    Putting it together gluten free grain noodles:

    1. If you have store bought, you’re ready to go! If using legume pastas or gluten free pastas, boil water per package instructions, wait for it to boil and add salt then add pasta, cook until al dente or watch package instructions again, so it’s fork tender, not smushy, then drain and place in bowl

    2. You’ll create the ‘sauce’ in a separate pan that can hold the liquid while pasta cooks

      1. Always saute garlic/onions first

      2. Next, layer in other veggies to saute

      3. While cooking, add remaining flavors of the ‘sauce’

      4. Pour mixture over pasta and toss to serve

      5. Top with any toppings you like that go along with flavors (ex: more of an herb/ingredient that is IN your sauce)