Satisfying Stir Fries

 

All stir fry recipes are:

  • Plant-based, with small amounts of organic, grass-fed animal products as options
  • Vegetable based, with small amounts of intact grains, seeds & nuts
  • Minimally processed
    • Free from refined sugars & concentrated sweeteners (natural or otherwise)
    • Flour-free
    • Oil-free (except for negligible amounts of spray oils)
    • Paleo friendly (although legumes and intact grains are included)
  • Gluten-free (as an option)

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Peanuty Thai Stir Fry

     Prep Time: 25 minutes. Yield: 4 servings.

¼-1/2 c. low sodium vegetable broth (such as Trader Joe’s Organic Low Sodium Vegetable Broth)

1 medium onion, chopped

1 medium clove of garlic, finely diced

3 medium carrots, chopped

2 medium sweet potatoes, chopped into ¾-1 inch pieces

1 medium red pepper, diced

1 medium green pepper diced

6 oz. or 1 c. broccoli florets, cut into small, slim florets

6 large shiitake mushrooms, sliced into ½-3/4 inch slices

6 oz. or 1 c. fresh sugar snap peas or 15 oz. firm tofu, pressed and cut into ½-¾ inch cubes (or omit the snap peas or tofu and double the amount of mushrooms)

¼ c. (approx.) low sodium soy sauce (such as Trader Joe’s Organic Low Sodium Vegetable Broth or gluten-free Bragg’s Amino Acids)

½ c. low sodium chunky peanut butter

1-2 t. crushed red pepper to taste

2 handfuls of spinach, roughly chopped

Sauté the vegetables in vegetable broth, adding just enough broth, a little at a time, to keep the vegetables from sticking. Add vegetables in the order listed. Add tofu, if using. Add soy sauce, a little at a time. Add the remaining ingredients and heat. Serve in bowls.

 

Almond Hoisin Stir Fry

     Prep Time: 20 minutes if using prepared Date Paste and brown rice. Yield: 4 servings

1 carrot, vertically sliced into ½-3/4 inch pieces

2 c. green beans, sliced diagonally into 1 inch pieces

1 red bell pepper, vertically sliced into ½-3/4 inch pieces

4 green onions, sliced into ½-3/4 inch pieces

2 c. shitake mushrooms, sliced into ½-3/4 inch pieces

4 oz. water chestnuts

¼ c. T. (approx.) low sodium soy sauce (such as Trader Joe’s Organic Low Sodium Vegetable Broth or gluten-free Bragg’s Amino Acids)

Sauce:

¼ c. Date Paste (under Staple Recipes)

¼ c. low sodium vegetable broth (such as Trader Joe’s Organic Low Sodium Vegetable Broth)

2 T. low sodium chunky almond butter (such as Trader Joe’s Chunky Almond Butter)

2 t. rice vinegar

1 clove garlic, minced

1 t. Chinese Five Spice Powder

1/8 t. chili paste

2 t. arrowroot (such as Bob’s Red Mill Arrowroot Starch)

½ c. prepared or frozen brown rice

6 oz. slivered almonds

Saute the vegetables in vegetable broth, adding just enough broth, a little at a time, to keep the vegetables from sticking. Add vegetables in the order listed. After adding the onions, switch from vegetable broth to soy sauce, adding a little at a time.

Combine the sauce ingredients in a small saucepan and heat. Remove from heat, and add the arrowroot.

Add the sauce to the vegetables. Heat, but don’t overcook or the arrowroot will lose its thickening ability. Serve in bowls over a thin layer of prepared or frozen brown rice, warmed. Top with slivered almonds.

Almond Chicken Hoisin Stir Fry: If using chicken, whisk 1 T. white rice vinegar, 1 t. Chinese Five Spice Powder in a small bowl. Whisk. Add 8 oz. grass-fed, organic chicken and set it aside for 15 minutes. Place the chicken mixture in a ScanPan or non stick skillet with a spray of olive oil. Stir for 10 minutes, then cover for 5 minutes and simmer. Add thoroughly cooked chicken to the vegetable mixture before adding the sauce.

Hoisin Lettuce Wrap: Serve leftovers in an Open Boston Lettuce Wrap. (See Lettuce Wraps.)

 

Szechuan Stir Fry

     Prep Time: 1 hour. Yield: 4 servings. 

15 oz. tempeh, cut into ½-3/4 inch cubes

¼ c. plus ¼ c. low sodium soy sauce (such as Trader Joe’s Reduced Sodium Soy Sauce or gluten-free Bragg’s Amino Acids), divided

1 T. plus 2 T. mirin (such as Eden Foods Mirin Rice Cooking Wine) or sherry, divided

½ medium clove plus ½ medium clove of finely diced garlic, divided

1 t. plus 2 t. of minced fresh ginger, divided

½ t. minced onion

8 green onions, thinly sliced

2 Asian eggplants, peeled and cut into 1-inch wide chunks

1 medium red pepper, halved vertically and horizontally then thinly sliced

1 medium yellow pepper, halved vertically and horizontally then thinly sliced

1 medium green pepper, halved vertically and horizontally then thinly sliced

1 t. chili paste

1 t. crushed red pepper

6 large shiitake mushrooms, cut into ¼ inch pieces

2 t. arrowroot (such as Bob’s Red Mill Arrowroot Starch)

1 T. sesame seeds, roasted

Thin layer of prepared or frozen brown rice

Boil the rice if not already prepared.

Preheat oven to 400°. Dice the tempeh into ¼-½ cubes. Place in small casserole or 9 x 9 pan. Mix ¼ c. soy sauce, 1 T. mirin, ½ clove of garlic, 1 t. ginger, and minced onion. Pour over the tempeh. Bake for 30 minutes. Stir. Bake for 15 more minutes, or until liquid is largely absorbed and tempeh is brown.

Place the sesame seeds on a thin layer on a baking sheet. After removing the tempeh from the oven, place the sesame seeds in the oven. Toast sesame seeds for approx. 10 minutes or until brown.

Chop all of the vegetables before beginning the stir fry. Saute the onions, and remaining garlic and ginger in 2 T. of soy sauce for 1-2 minutes over medium heat. Add the peppers, eggplant, chili paste and crushed red pepper, adding just enough soy sauce to keep the mixture from sticking. Be aware that the eggplant will release liquid. Whisk the arrowroot into the mirin. When the peppers and eggplants are thoroughly cooked, add the mirin mixture, mushrooms and tofu. Saute for one more minute. Don’t overcook, or the arrowroot will lose its thickening ability. Add additional chili paste and crushed red pepper to taste.

Serve over a thin layer of brown rice, warmed in the microwave. Sprinkle with sesame seeds.

Szechuan Chicken Stir Fry: Substitute 8 oz. of organic, grass-fed chicken for the tempeh. Marinate and pre-bake as described above.

Szechuan Collard Green Lettuce Wrap: Make leftovers into a Szechuan Collard Green Lettuce Wrap. (See Lettuce Wraps.)

 

Teriyaki Rice Bowl

Prep Time: 30 minutes if using prepared or frozen brown rice. Yield: 4 servings.

     Generally, to increase the amount of produce in recipes, I serve stir fries either without rice or on a thin layer of brown rice. This stir fry is best with a generous amount of rice mixed into the stir fry.

½ t. grated fresh ginger

¼ t. minced garlic (such as Trader Joe’s Minced Garlic)

¾ c. (approx.) light soy sauce (such as Trader Joe’s Light Soy Sauce), divided

1 medium onion, sliced into thin 1-inch slices

1 carrot sliced diagonally

1 cup roughly chopped bok choy

4 cups of broccoli, cut into small, slim florets

½ medium green pepper, sliced into ½-3/4 inch slices

½ medium yellow pepper, sliced into ½-3/4 inch slices

½ medium red pepper, sliced into ½-3/4 inch slices

1 cup of frozen peas

6 large shiitake mushrooms, sliced into ½-3/4 inch slices

1 c. frozen pineapple chunks (½ inch)

1 t. each of onion and garlic powders

1 t. minced onion

½ t. ginger powder

1 ½ T. arrowroot (such as Bob’s Red Mill Arrowroot Starch)

¼-½ c. roughly chopped raw cashews

2 c. prepared or frozen brown rice

Chop all of the vegetables before beginning the stir fry. Saute the ginger and garlic in a small amount of soy sauce. Add the fresh veggies in the order listed, adding the soy sauce a little at time to keep mixture from sticking. Add the peas and pineapple. After adding the pineapple, there should be a lot of moisture in the vegetable mixture.

Make a sauce by dissolving the arrowroot into ¼ c. of the soy sauce, then adding the spices. Add the sauce to the vegetable mixture to thicken. Don’t overcook, or the arrowroot will lose its thickening ability.

Add the brown rice, warmed in the microwave, to the vegetable mixture. Sprinkle with cashews when serving.

Teriyaki Lettuce Wrap: Make leftovers into Lettuce Wraps.

Teriyaki Chicken Rice Bowl: Add 8 oz. of grass-fed organic chicken. Marinate in garlic, ginger, onion powder and soy sauce and add before the vegetables.

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