Healthy Stir Fry Recipe

I'm not sure if it's because I have been making a bunch of Sprouted Kitchen's asian inspired recipes lately (like this one), but about a month ago my husband suggested that we have a stir fry night.  It sounds crazy because I cook fairly frequently, but the thought of making a stir fry recipe (whether it be someone else's recipe or my own) seemed really intimidating.  Not only had I never made stir fry before, but I didn't even have the basics, a wok!  I have always heard great things about woks (especially from my latest favorite cookbook) and recently was presented with the opportunity to create a stir fry recipe using the new Kyocera Ceramic Coated Wok (talk about the stars aligning!).  

I immediately got to work learning everything I could about how to make a stir fry.  Since I have been on such a major Sprouted Kitchen kick lately, I knew I wanted to create a recipe that was healthy and could accommodate an array of dietary needs/restrictions.  I took a trip down to DC's Eastern Market to get a little ingredient inspiration and boy was that successful!  The most amazing baby bok choy was among the delicious produce offerings at the market.  I quickly developed a game plan for this stir fry and it was finally time to put my new recipe to the test.  

Absolutely fabulous is really the best way to sum up my experience with this new wok.  The design of the pan made it easy to cook a large quantity of food in one fell swoop.  The high walls prevented oil from splattering outside of the pan while frying the tofu in coconut oil. The snug lid made steaming the veggies a cinch.  If that weren't enough, the ceramic coating (yay non-toxic!) also made cleaning the pan post-cooking super easy.  I kid you not, I could have easily just wiped it clean with a damp paper towel (don't worry- of course I used soap and water for the sake of hygiene).  I really wouldn't be gushing like this if I didn't feel this way.  This ceramic coated wok by Kyocera is an absolute gem and a piece of cookware that I would highly recommend to anyone in the market for a new wok.  

Oh, and the recipe was absolutely delish to boot!  Below is how I went about creating this flavorful and very healthy stir fry dish. 

Ingredients

• 1 pkg Extra Firm Tofu
• 2 Carrots (washed and cut into matchsticks)
• 1 Red Bell Pepper (cut into thin strips)
• 1 c Snow Peas
• 1/4 Red Cabbage (sliced into thin strips)
• 1/2 Red Onion (sliced into thin strips)
• 2 Baby Bok Choy (cut into quarters)
• 3 Tbs Scallions/Green Onions (sliced on the diagonal)
• Coconut Oil
• 2 Tbs Toasted Sesame Oil
• 3 Tbs Organic Tamari
• 3 Tbs Water
• 1 Tbs Lite Rice Vinegar
• 2 tsp Sambal Oelek
• 2 Tbs Muscovado Sugar
• Juice of 1 Lime
• 1 large Clove of Garlic (freshly minced)
• 1/2 tsp Freshly Minced Ginger
• 2 Tbs Corn Starch

Stir Fry Sauce

Before you begin cooking your protein and veggies, you need to make the stir fry sauce.  

1. In a bowl, combine Tamari, Water, Rice Vinegar, Lime Juice, Sugar, Garlic, 1 Tbs Toasted Sesame Oil, Sambal Oelek, Ginger
2. Set bowl aside along with 2 Tbs of Corn Starch (which you will mix in right before adding the sauce to the stir fry)

Instructions

1. Cube tofu in roughly 1" pieces, place between paper towels with a weighted object on top and allow tofu to sit for about 20minutes.  This will help to press the water out of the tofu, which will yield crispier pieces when cooked.  See this post from The Kitchn for more detailed instructions. 
2. Once tofu has been pressed, heat one heaping spoonful of coconut oil and a tablespoon of toasted sesame oil in a wok over medium high heat.
3. Once the oil is hot, add tofu and cook until just crispy on all sides.
4. Remove tofu from wok and set aside on a plate lined with a few paper towels
5. Return the wok to the heat, with the remaining oil.  You should have enough oil to sufficiently coat the pan, but if not then add a little more.  
6. Once the oil piping hot add the veggies, stir them around and then cover with the lid for about 3 minutes until they turn bright in color and have an al dente cooked texture
7. Remove lid, add tofu back in along with the scallions/green onions and stir to incorporate
8. Before adding sauce to the wok, mix the cornstarch into the sauce.  The cornstarch will help the sauce to thicken and create a stir fry slurry. 
9. Add the sauce to wok and stir contents until everything is well incorporated.  
10. Allow contents to cook for about 2 more minutes until you see the sauce has thickened. 
11. Remove wok from heat and serve stir fry over a bed of long grain brown rice.   I am a huge fan of Lotus Foods Organic Brown Rice.
12. Garnish with black sesame seeds and serve. 
13. Note- you can easily substitute chicken for tofu in this recipe.  Simply chop chicken breasts into 1" pieces and cook in the same mixture of coconut oil and toasted sesame oil. 

Thank you Kyocera for sponsoring this post. Recipe and opinions are my own.

Simple Chickpea Salad

In keeping with my healthy streak I wanted to share a very simple and super healthy recipe with you all today.  This chickpea salad takes only minutes to make and has an array of delicious fresh flavors.  I also love the versatility of this salad.  It can be served as a garnish (ex. for my salmon recipe), a side dish or even a main course!  This salad is super easy to make and very healthy, making it a current favorite of mine at the moment!

Ingredients

• 1- 15oz Can Whole Garbanzo Beans (Drained and Rinsed)
• 1/2 Red Onion (Diced Fine)
• 3/4 Red Bell Pepper (Diced Fine)
• 1/4c Sprouts (any variety is fine)
• 1/4c Microgreens (I like Sunflower, but any variety is fine)
• Juice of 1 Lg Lemon (or 2 Sm. Lemons)
• 2 Tbs Olive Oil
• Salt and Pepper to taste

Instructions

1. In a large bowl, mix together Garbanzo Beans, Red Onion, Red Pepper, Sprouts and Microgreens
2. Toss with lemon juice and olive oil
3. Add salt and pepper to taste

Vegetarian Chili Recipe

Often I find myself stressing over what to serve guests with dietary restrictions.  I want to make sure that they enjoy their meal just as much as those guests who are eating my regular menu, but in the same breath, I also don't want to create oodles of additional work for myself in an effort to accommodate an array of dietary needs.  My solution?  Vegetarian Chili!!  This recipe is the perfect Super Bowl dish to serve your gluten-free, vegetarian and/or vegan friends.  Heck, even meat eaters love this dish!  My recipe for vegetarian chili is super easy to make, very healthy, packed with flavor and inexpensive.  Here is how I made this delicious dish.

Ingredients

• 3 Tbs Olive Oil
• 6 Cloves Fresh Garlic (minced)
• 1-2 Yellow Onions (diced)
• 2 Red/Yellow/Orange Bell Peppers (Diced)
• 1-15oz can Black Beans (drained)
• 1-15oz can Kidney Beans (drained)
• 1-150z can Crushed Tomatoes
• 1/2c Vegetable Broth
• 1 Tbs Red Wine Vinegar
• 2 Tbs Chili Powder
• 1 tsp Cumin
• 1 tsp Smokey Spanish Paprika
• 2 tsp Kosher Salt (plus more to taste)
• 1/4 tsp Fresh Cracked Pepper

Instructions

1. In a large sauce pan heat olive oil on medium high
2. One olive oil is hot, add minced garlic and cook for 2-3 minutes until just starting to turn brown
3. Add the diced onion and diced peppers, stir and allow to sweat down until onion begins to look translucent 
4. Add the broth, black beans, kidney beans, crushed tomatoes, vinegar, cumin, chili powder, salt, pepper, paprika and cumin
5. Stir until well combined, cover and simmer on low for 30-40 minutes
6. Add more salt and pepper to taste

How do I serve vegetarian chili? 

I love to serve this recipe with sides of both light sour cream and shredded cheese.  To bring this dish to the next level, I also like to include a side of freshly made gourmet cornbread and a really delicious glass of red wine (*Note- Napa Cellars Zinfandel pairs beautifully with this dish).

Healthy White Bean and Wheat Berry Soup

Now that the holidays are officially over, it's time to swap out my "festive" (aka indulgent) eating habits for some healthier choices.   Since we are in the dead of winter, I thought I would start by sharing a recent creation that is healthy, packed with vitamins and perfect for keeping warm during this chilly time of year-- White Bean, Veggie and Wheat Berry Soup!  This soup is filled with an array of delicious flavors and it is without a doubt my favorite go-to meal at the moment.   While it may look like a slightly complex recipe, I can assure you that it is totally do-able and the number of servings this recipe yields also helps to justify the time spent in the kitchen preparing this dish.  If you have time for a little cooking session this weekend, I strongly suggest giving this recipe a try.  

Ingredients

• 3 Lg Shallots
• Olive Oil
• 2 5oz pkgs Shiitake Mushrooms
• 3c Cooked Wheat Berries
• 1 Yellow Onion (quartered and sliced thin)
• 1 1/2c Diced Celery (4 Stalks)
• 4 Parsnips Peeled and Diced
• 1 Leek - Cleaned and Chopped (See this Video)
• 1 Parmesan Cheese Rind
• Bouquet Garni (Italian Flat Leaf Parsley, Sage, Rosemary, Thyme)
• 9c Vegetable Broth
• 3c Water
• Kosher Salt
• Fresh Cracked Pepper 
• Whole Wheat Baguette (optional)

Initial Cooking Prep Instructions

1. Preheat oven to 350 degrees fahrenheit
2. Slice 2 large shallots thinly, spread on a baking sheet lined with parchment paper
3. Lightly spray shallots with olive oil and sprinkle with salt
4. Bake for 5-8 minutes, until slightly crispy, set aside
5. Meanwhile, in a 12-inch skillet, heat 2Tbs Olive oil on medium heat
6. When hot, add 2 packages of shiitake mushrooms (stems removed), sprinkle with salt and a splash of vegetable broth
7. Cook mushrooms until tender (8-10min) and set pan aside

For the Soup

1. In a large dutch oven, heat 3Tbs olive oil over medium high heat
2. When oil is hot, add 1 shallot (thinly sliced) and cook until it begins to turn golden brown
3. Add celery, onions, parsnips and leeks to dutch oven.
4. Cook down (aka Sweat) vegetables until onions begin to look translucent (about 8-10min)
5. Add vegetable broth, water, parmesan cheese rind and bouquet garni to dutch oven and simmer for 30 minutes (covered)
6. Once simmered, remove bouquet garni and cheese rind
7. Add cooked wheat berries, shiitake mushrooms and drained cannelloni beans to soup
8. Simmer for an additional 10 minutes
9. Add salt and fresh cracked pepper to taste.  **Note- you may need to add anywhere from 1-3tsp of salt to this recipe to properly season. 
10. Serve soup with a garnish of charred shallots on top and toasted whole wheat baguette slices on the side.