Yesterday I had the pleasure of cooking with my teenage daughter, Lexi. She just came home from 2-months in Hawaii where she worked and lived on an organic farm. Lexi had so much information to share and couldn’t wait to cook dinner for our family. She cooked with some unique ingredients that I had not used before and made a delicious and healthy meal. If you are like many cooks and feel like you could use some new recipes and tips – read on…
Our meal was stir-fry vegetables with sticky rice and tofu. Yes, tofu! Don’t let it scare you. It was truly delicious. Even my two young boys loved it (until I told them what it was)! Of course, if you choose, you can skip the tofu or use chicken instead. I have made stir-fry many times and it is often just ‘ho-hum’, but with some new healthy ingredients, we had a super tasty dish that was loaded with vitamins and minerals.
We started with coconut oil to sauté our vegetables. I knew that this oil had a bad rap because of it high content of saturated fats, but I learned that the fats in coconut oil are Medium Chain Triglycerides, which are healthy fats. Because of the way these fatty acids are metabolized in the body, they provide unique benefits such as increased energy expenditure, which has shown to increase weight loss. In addition, it has been shown to improve cholesterol ratios, fight off yeast and fungus in our bodies and improve thyroid function.
We added the basics – carrots, broccoli, kale, mushrooms and red onions – but you could use any vegetables that you like. These five ingredients together are full of vitamins such as Vitamins A, C, D and K, as well as calcium, copper, potassium and fiber and many others.
We flavored the dish with brown rice miso. Many of us know miso from the soup that is served in Thai restaurants of which I have never been a fan. But the small amount that we used added an amazing complex flavor to the dish, as well as more nutrition. Brown rice miso is made from soybeans and brown rice. It is high in fiber and complex proteins. It also has a dense concentration of nutrients and antioxident properties. And, it is high in polyunsaturated fats, which are known to reduce LDL (“bad”) cholesterol.
Coconut milk. This ingredient is filled with benefits. To name just a few: High levels of manganese which helps to metabolize glucose, which in turn helps the body’s metabolism work at a better level. It also contains lauric acid, which has antiviral and antibacterial properties. It also contains high amounts of Vitamin C, E & B, as well as phosphorus which can help strengthen bones.
We added raw sunflower seeds, which I originally thought were just for a little crunch, but I discovered that these little seeds pack an amazing punch of nutrition. One-quarter cup of these little seeds contains over half the daily recommended value of Vitamin E, as well as high amounts of Vitamin B1, manganese, copper, tryptophan, magnesium, selenium, Vitamin B6, phosphorus and folate.
Then we added lemongrass – it is a perennial plant grown is Hawaii and much of Asia. It is know to have anti-bacterial, anti-microbial, and antioxidant properties. The list of its health benefits really makes me wonder why we don’t all eat it every morning. It has been shown to provide relief from all types of pain, aid in digestion, as well as have anti-inflammatory and anti-carcinogenic abilities. It adds a delicious lemon flavor to foods. If you can’t find it fresh, you can get a jarred or dried version.
We also flavored the dish with fresh cilantro, which is rich in Vitamins A, C & K. It is a good source of folates and many minerals, such as potassium, calcium, manganese, iron and magnesium.
Lastly, tofu! Its benefits are numerous and too long to list, but include: high in protein, lower risk of cancer, help lower bad cholesterol, alleviate symptoms of menopause and great source of calcium and Vitamin E.
The amounts below are approximates. Taste as you go!
Vegetable Stir Fry
Coconut oil (1 – 2 tablespoons)
½ Red Onion finely chopped
1 large head of Broccoli chopped
3 – 4 large Carrots chopped
8oz package of Mushrooms (any kind)
½ bunch of Kale chopped
1 – 2 cups Coconut Milk (you can also use Lite Coconut milk )
1 Tbsp Brown Rice Miso
½ cup Sunflower Seeds
1 tsp jarred Lemongrass
1 Tblp fresh Cilantro diced
½ Tbsp Curry
Heat coconut oil in bottom of pan
Start adding vegetables – Onions first, then broccoli and carrots, then mushrooms, then kale. Cook until veggies just begin to soften.
Combine Miso and coconut milk and then add to pan.
Add curry, sunflower seeds, lemongrass, cilantro and salt.
Cook for about 5 more minutes.
1 cup of coconut milk
1 tsp of honey
Sprinkle of curry powder
3 cups water
1 tsp Lemongrass
2 cups of sushi rice rinsed till water runs clear
Add all ingredients except honey and bring to boil, then cover and simmer till water absorbs. Add honey, mix and serve.
1 package firm Tofu drained
So that tofu absorbs flavors better, do the following to force out the water:
Lay down dishtowel with paper towels on top of it, then place single layer of tofu
Cover tofu with more paper towels on top
Lay something heavy on top to aid in release of water. (cookbooks work well)
Let sit for 30 minutes at least
Combine and warm up in sauté pan:
1 Tbsp Coconut Oil
1 Tbsp Honey
½ Tbsp Miso
Once heated, gently add tofu and stir until coated. Let tofu cook till brown on one side and then gently turn over. Keep the heat on stovetop high so it browns nicely. Remember you are not making scrambled eggs!! Be delicate.
Dig in and Enjoy!