I taught a cooking class recently where I outlined my simple formula for eating right.
SIX BASICS FOR HEALTHY CUISINE:
1. Incorporate vegetables and fruits and whole grains into every meal
2. Use cheese as a garnish, not a protein
3. Use fresh local ingredients whenever possible
4. Sauté instead of fry, steam instead of boil
5. Reduce the unholy trinity: fat, salt, sugar whenever possible.
6. Avoid highly processed and ‘fast’ food
Today let’s explore point # 1. One of the best ways to get a variety of veggies into your diet is stir fry. There are endless ways to combine vegetables and seasonings and it is so quick and easy, I do stir frys throughout the week. Pictured is a wok with green beans, eggplant, red peppers, garlic, shiitake mushrooms, carrots, broccoli, fish sauce, chili flakes and a bit of cornstarch. You can use soy sauce, tamari, sesame oil, fish sauce, Bragg’s Liquid Amino or simply salt for flavoring, add tofu or lean meats or seafood for protein and you have a complete meal in minutes that is healthy and appealing. These components as pictured are gluten-free and diabetic friendly and low fat.