A stir fry is a really quick and simple way to prepare a wholesome meal full of a variety of vegetables, maximising your nutrient intake in one meal!
1 onion, halved and sliced
1-2 cloves garlic, crushed
1 zucchini, halved and sliced on diagonal
1 carrot, halved and sliced on diagonal
4 mushrooms sliced thinly
half broccoli, heads either broken or cut
1-2 sticks celery, cut
cabbage of choice
spring onions (green shallots)
any other vegetables you like
Protein of choice. Tonight we used chicken but you can use beef, lamb, pork or just have it as a vegetarian dish if you wish.
I tend to mix it up a little but tonight was;
1-2 tbs soy sauce
1 tbs hoisin sauce
1/2tbs oyster sauce
1/2 tbs sesame oil
Add 1 tbs of coconut oil (or oil of choice) into a cool wok. Add in the garlic and onion. Cook until the onion is transparent. You don’t want the garlic or onion to brown as it will become bitter and start losing their immune boosting properties.
Remove them from the heat.
Add the chicken and cook until browned. Remove from heat.
Add in the harder vegetables (so in this case I kept the cabbage and spring onion to the side). Cook for about 2 minutes. Add a small amount of water and let them steam to lock in the nutrients but make them a little softer.
Add the onion, garlic and chicken back in.
Add in the sauce and cook for 2 minutes.
Throw in the udon noodles (prepared earlier according to packet instructions, usually just boiling), and the softer vegetables (cabbage and spring onion). I also throw in a handful of raw cashew nuts for some extra crunch.
Ah! Zucchini Fritters. These little delights really are my go to for a quick and easy meal. You can combine as little or as much as you like so they have the potential to become a nutritional powerhouse for Breakfast, lunch or dinner. There really is no right or wrong way to make these either so they are the perfect meal to cook where you to start tailoring to your own tastes, including any favourite ingredients and avoiding any you don’t quite enjoy. Get creative, mix it up and discover how you like them!
1 zucchini grated
1 – 2 eggs
Optionals (mix and match or make up your own):
2 – 3 cherry tomatoes, sliced finely
small amount of capsicum slice finely
small amount of red onion diced
handful baby spinach sliced finely
2 mushrooms sliced
you can also add;
1 tbs self raising flour or other flour alternative of choice
cheese of choice; parmesan, feta or good old tasty cheese
any other vegetable you desire
Combine all ingredients in a bowl. Be sure you mix the egg thoroughly (you can beat with a fork or whisk prior to adding all other ingredients)
Spray a pan with olive oil or use butter if you like.
Place a spoonful of mixture in the pan. Cook each side for approximately two minutes
You can eat these by themselves or serve with a good leafy green salad.
You can make them ahead of time and prepare for meals on the road, for lunches to take to work or they are simply perfect as a complete meal on days that you just don’t have the time or energy to cook. Much quicker, easier and more cost effective than takeaway and you are filling your body with the good stuff it craves! Win Win!!