Category Archives: Stir Fry

Tempeh Tomato Green Bean Sauté!

Crunchy, creamy, and high in protein, this turned out great!  I don’t know that I had ever tried the fermented soybean that is tempeh, but I loved it. It is like a compressed, nuttier, higher protein version of tofu, which I already love in my stir fries.  This is not a far departure from my usual veggie stir fry, but the tomato and tempeh were new twists for me.
You need:

1/2 package organic tempeh cubed

1/2 package green beans washed and cut

1 Roma tomato chopped

1tsp natural peanut butter

3 cloves Garlic minced

About 4 oz sliced Mushroom

2 sliced Zucchini

About a tsp of honey/sugar/xylitol sweetener of choice

1 tsp Dijon Mustard

1 tsp Sesame oil

1/8 cu liquid aminos 

1/4 tsp crushed red pepper 

1/2 cup water
Starting with the sesame oil in a medium heat skillet or frying pan (loving the rod iron skillet that weighs like a million pounds), add in the garlic and temped, sautéing until slightly browned. Add in the other ingredients, saving the peanut putter until veggies are almost cooked to desired tenderness. If you want your veggies softer, add more water and let the water boil and cook off. The peanut butter really thickens the sauce, and you can keep in on the heat a little longer if you need your sauce to thicken even more.  Enjoy alone or over grain of choice!!
   
    
    
 

Sweet Onion, Greens, and Grits

Another South-inspired meal. Was talking to a patient today raised in the South, and all that talk of greens and cornbread got me craving. Well, nothing like some sweet onions sautéed up to make this meal tick. It could also be a side item or you could add in some shrimp or tofu to make it more substantial. I steamed a butternut squash and then added that in to make this more filling!
You need:

1 sweet onion chopped

1 tomato chopped

1 large bunch beet greens chopped

1 bunch kale chopped

Sesame oil 1 tsp

Coconut vinegar 1tbs

1/2 lemon squeezed 

3tbs chopped fresh parsley 

salt and pepper to taste

Grits, cooked to preference (i make in a rice cooker, or follow package instructions)
Sauté onion in the sesame oil for about 5min, until slightly witlted, then add your other ingredients (except parsley and lemon) to the pan, over medium heat. Sauté for another 10min or so, until greens reach your desired texture. Last add parsely and lemon as you turn off the heat. Mix well. Serve over grits and enjoy!!
   
    
    
    
    
 

Buckwheat Bowl 

Yummmy! Buckwheat groats make such a hearty, nutty base for any vegan meal! Contrary to the name, buckweat is not wheat, and is gluten free.  This is a great meal going into fall, roasted root veggies and pumpkins a top the wonderfully textured buckwheat makes a fantastic texture. Pretty simple too. This dish would be good topped with avocado, green onions, seeds of choice.

You need:

-about 4 whole beets, peeled and chopped to roast

-1/2 butternut squash, chopped to roast

-4 small zuccinis (or about 2 larger ones), cut into about 1 in cubes

Spray a roasting pan with coconut or olive oil and toss you the beets and butternut squash in it. Then sprinkle with herbs. I used garlic powder, parsley, salt, pepper. 

Roast 350×45 min, adding the zucchini for the last 20min
Meanwhile, rinse your buckwheat and cook in a rice cooker, brown rice setting works well. For added flavor, substitute the water for broth of choice.

Meanwhile, briefly steam or blanch spinach. I used a little liquid aminos to flavor mine.
Then combine in a bowl, add toppings of choice listed above, and enjoy!! SO good 🙂
   
    
    
 

Parmesan Brussels and Spagetti Squash

OMG! Instant favorite alert! Brussels sprouts and spagetti squash, fresh herbs, savory cheese, mushrooms, tomatoes, and garlic make this a true treat. The flavors are so rich and complex, and I love the subtle burn of the crushed red pepper 🙂

You need:

-spaghetti squash roasted whole at 375F for 1 hr 20min

– about 7 large Brussels sprouts sliced

-1 large tomato, chopped

-1/2 onion, chopped

-1/2 can chick peas

-about 6 large mushrooms sliced

-6 cloves garlic, minced

-salt, 1/4 tsp

-pepper, 1/4 tsp

-crushed red pepper, 1/4 tsp

-oregano, 1/4 tsp

-fresh thyme, 1tsp

-fresh parsley, 1tbs

-herbed goat cheese (optional), 1tbs

-shredded Parmesan (optional), 2 tbs

-olive oil, 2tbs
Sauté all veggies in olive oil on low heat, adding in canned chick peas and herbs/seasoning once veggies are reduced and mostly soft. The brussels retain some crispiness, but I like the tomatoes soft and mostly cooked down. Then turn off heat and add cheeses if you are using.  Remove spagetti squash from the shell and serve your saute over this squash “pasta”. Garnish with a sprinkle of parmesan and some fresh parsley.  Enjoy!!!
   
  

                           

Creamy Kale and Plantain Stir Fry

Yum, this dish has that perfect fusion between being sweet and savory, spicy and creamy!  The honey, plantains, and almond milk soften the bite of the vinegar, kale, and jalapenos. Seriously yummy! And in lieu of rice or grains,  I put a variety of squash/potatoes in the steamer, and served it with these soft veggies. Slice some avocado to go with, and you have yourself a feast!

You need:

jalapeño 1/2 chopped

Red bell pepper, whole chopped

1 whole chopped onion

2 sliced on diagonal ripe plantains

1 tsp Honey

1 TBS liquid Aminos 

1 tsp coconut vinegar

1/3 cup unsweetened almond milk

5 cups washed chopped curly kale

4 cloves minced garlic
First, sauté onions and garlic in coconut oil over medium heat. Add bell pepper, plantains, jalapenos, all seasonings, and kale. Add the almond milk at the end when veggies are nearly cooked.

Serve over steamed kabacho/potatoes.

Top with avocado and enjoy!
   
                      

Crockpot Thai Green Cury

The crockpot makes this almost too easy!! I found some organic Thai green curry powder and had to give this a try. The crockpot makes the veggies’ texture downright creamy! Not your crispy stir fry, but a soft juicy comfort food treat!! Plus it is only one dish to clean and doesn’t get any easier! This came out creamy and spicy and oh so satisfying!!

You need:

1/2 cup veggie broth

about 3-4 tbs coconut cream

2 tbs green curry powder

3 cloves garlic, chopped

1/2 yellow onion

Mix the above ingredients in the bottom of your crockpot.
Then add:

1 red bell pepper, cubed in large pieces

3 carrots, cut into 2 in cubes

The greens of 3 beets, chopped

2-3 tbs carrot greens chopped

8 oz crimini mushrooms, cut in half

Turn crock pot onto high and cook for total of 3hours, stirring about once an hour.

About 2 hrs in, add:

5oz extra firm tofu, pressed and cubed (I love the TJs extra protein organic tofu; it is super firm and holds together well.)
Serve over rice!

I used a mixture of brown and black rice.
Enjoy!!
Coconut or crushed cashew garnish optional.

Green onion and cilantro garnish strongly recommended!
   
                

                         

Tomato Plantain Stir Fry!

Oh yum, how I love plantains! Sweet and spicy are such happy loves! So complimentary! This one is so colorful and flavorful, how I love my vegan dinners!

You need:

1/2 red onion sliced

1 large plantain, sliced

Large stalk bok choy, chopped 

2 tomatoes, chopped

Crushed red pepper, dash

1 spray coconut oil 

Spray pan with small amount coconut oil spray. Sauté onion and sliced plantain in pan until lightly browned. Add tomatoes and bok choy, red pepper and sauté as tomatoes reduce! Add water if you want to cook longer/ make veggies softer! That’s it! Serve over brown rice! Yummmmy!