We’re closing out National Nutrition Month with a nutrient-packed stir fry recipe that offers a spread of vitamins and minerals yet comes together in no time.
*Note: This is a highly adaptable recipe- feel free to mix in different veggies based on availability, seasonality, and whatever extra boost your body needs.
Water chestnuts: high in both fiber and antioxidants including manganese. It’s also a good source of Vitamin B6 and potassium
Sugar snap peas: these crunchy additions have a surprisingly high amount of both Vitamin C and Vitamin A, with one cup having 50% and 20% of your daily recommendation
Red and yellow bell peppers: choose these variations for the highest doses of Vitamin C. They also provides a few grams of fiber and notable levels of Vitamin B6
Broccoli: One cup provides almost all of your daily need for Vitamin C, as well as over 75% of the daily suggested Vitamin K intake
Garlic and green onion: both of these flavor boosts aid digestion, serving as prebiotics
Ginger: Another digestion aid, it also has anti inflammatory markers
Full measurement and prep instructions:
Stir Fry Ingredients-
-8oz water chestnuts, chopped
-8oz sugar snap peas, ends trimmed
-8oz mushrooms, chopped
-1 medium bell pepper (red or yellow), chopped
-1 bunch green onions, sliced
-4 cups broccoli, chopped into small florets
-12 cloves garlic, minced
-1/4 cup fresh ginger, minced
-1/3 cup low sodium soy sauce, tamari, or coconut aminos
-1/4 cup vegetable broth
-1 tbsp rice or champagne vinegar
-1 tbsp honey
-Red pepper flakes (to taste)
-Corn or other starch to thicken (optional)
-Combine sauce ingredients in a small bowl. Whisk and set aside
-In a large skillet or wok, bring to medium heat 1 tbsp sesame or other oil and add aromatics. Cook until soft and fragrant
-Add remaining vegetables. Stir regularly until water is evaporated and vegetables are cooked but not soft, about 20 minutes
-Add sauce to lightly coat vegetables and stir frequently for 3-5 minutes
Notes from Kat:
This recipe mostly consists of a lot of chopping and prepping. Feel free to meal prep ingredients ahead of time for an easy weeknight dinner, or use frozen vegetables to save on prep time and money- just be sure to adjust your cooking time.
Tailor the recipe to suit your taste, or local farmer’s markets current offerings. Carrots and cabbage are two other great veggies to include. Try adding different peppers and mushrooms to play with spice, taste, and texture too! Chilis can add some spice, while shredded oyster mushrooms have a pulled meat-like effect.
Serve as is for a lighter lunch or when your body is craving a big batch of vegetables. You can round this out with your added protein of choice, like tofu or chicken, and serve it over your favorite grain or grain alternative, like brown rice.
While this nutrient-packed meal closes out National Nutrition Month, you’ll find us in the kitchen all year long serving you healthy and easy recipes to take care of your skin from the inside out.
See you next time!