Healthy Kale Stir-Fry

Tags

cabbage, carrots, cooking, Food, healthy, kale, recipe, stir-fry, vegetarian

Nothing cooks faster than a stir-fry dish and nothing is healthier than kale. So when I am busy and hungry, my quickest solution is to do a quick kale stir-fry that satisfies my stomach and my body.

The recipe below is pretty easy and only takes about 15 minutes to cook from preparation until serving. I added eggs in my dish, but you can also cook without them if you want an vegan option.

Ingredients: (serves 3)

• 1 tbsp of coconut oil (you can also sub it with olive oil)
• 1 bunch of kale, chopped
• 1 cup of cabbage, thinly sliced
• 2 Carrots, peeled and thinly sliced
• 2 green onions, thinly sliced
• 2 eggs
• 1 tbsp of tumeric
• 1 tsp of chili oil
• Salt and pepper

Directions:

1. Wash and chop all the vegetables.
2. Heat a large wok or a frying pan with the coconut oil in low-medium heat.
3. Add the sliced green onions into the wok, then break the eggs into the wok.
4. Slowly let them cook until the egg white congeals. Stir the eggs occasionally like you are making scrambled eggs
5. Add kale, cabbage, carrots into the mix.
6. Season the mixture with salt (~1 tbsp) and tumeric. Gently mix and stir the content of the pan to mix the seasonings.
7. Cover the pan and let it simmer for 1 minute
8. Add pepper and chili oil into the mix and stir-fry x 5 seconds.
9. Serve hot!

-NZ

Watercress and Stir-Fry

Tags

cooking, fry, green receipe, greens, pan fry, receipe, sautee, stir-fry, vegetable receipe, vegetables, watercress

There are many ways to enjoy vegetables, but growing up in my family it’s hard to forget the smell of vegetables in a sizzling wok. It always makes my mouth water and run towards the kitchen in eager anticipation.

Stir-frying is fast, easy and versatile. It’s great for almost anything. Below are just few tips to a successful vegetable stir-fry.

1. Avoid using excessive oil. It is best to start with ~less than a tablespoon of oil
2. When cooking leafy greens, best to pat dry the vegetables to remove as much water as possible before putting them in the wok
3. In general, do not cook the greens for longer than 4-5 minutes

Watercress is great for stir-fries. It is hardier than spinach but requires very little prepping and cooking time. A superfood, watercress is packed with phytonutrients and is renowned for its anti-cancer properties. For details, check out the link on Medical News Today that reports some of the studies done on health benefits of watercress.

Watercress Stir-Fry

Ingredients:

• 1 bunch of watercress, trimmed and pat dry
• Half onion, diced
• 1 cup of mushrooms
• 4 cloves of garlic, diced
• ¼ cup basil
• Sea salt or soy sauce
• Coconut or olive oil

Preparation:

1. heat 1 tbs of oil in a skillet or wok until hot in medium heat
2. Toss in onion and half of the diced garlic until both are slightly browned
3. Add mushroom and soy sauce and toss constantly for 1 minute
4. Transfer contents into bowl
5. Heat 1 tbs of oil and remainder of garlic using medium heat
6. Add the watercress and basil and toss for 30 seconds
7. Transfer the cooked mushroom/onion into the pan and toss for 1 minute
8. Serve hot