Ok, so it turns out that the secret to a super tasty and healthy stir fry is... coconut oil. There. I've said it. The secret is out.
I used to make a stir fry that I really loved (and still do...) but it had brown sugar and a ton of soy sauce in it. Basically, a huge dose of sodium and sugar that was just unnecessary. So, during my recent experience with the Reset, I started using coconut oil in my stir fry. I also switched out my low-sodium soy sauce for Bragg's Liquid Aminos. Don't let the Amino part freak you out- it tastes just like soy sauce. This recipe is from the reset and it is incredibly simple. I eat it by the ginormous bowlful with a small scoop of brown rice or quinoa. Yum.
Step 1: Gather ye veggies. Many, many veggies. I particularly love baby squash of any sort in this recipe because they get all sweet and caramelized....
Step 2: Heat your oil. I use approx 1 tsp of sesame oil and 1 1/2 tsp of coconut oil for the panful of veggies you will see below. As for pan choice, I have used both a wok and my beloved Bialetti Aeternum pans and they're both great. You want to use a fairly high heat here so the veggies get brown but stay somewhat crisp. The best pan is one that allows for searing- your standard nonstick pans will not get the good caramelization we are going for here.
**This would also be a good time for a little shredded ginger and a smashed clove of garlic once the oil is hot. Let that cook for about 30 seconds and then move on to Step 3.
Step 3: Pile in the veggies! Remember, they shrink during cooking, so don't be afraid... At this point, I usually do one good go-round of salt, but not too much, since the Bragg's will add saltiness as well. Depending on what veggies you are using, you may want to stagger them. Carrots, broccoli, onions, etc would go in first followed by squash and peppers, with leafy greens hitting the pan last. Mix to coat the veggies in the oil.
Once things are very close to done, let things get good and hot and then hit the pan with 2 go 'rounds of Aminos to deglaze the pan and get all the brown bits from the bottom of the pan. Stir the veggies so they're coated and then let everything caramelize a bit. Move things around after a minute or two to make sure all veggies get a shot at browned goodness.
|This is sadly not the browned version- I got too excited and ate it without taking a final pic...|
Serve with a little brown rice or quinoa and you're good to go! I also like having a bowl of this with a little cucumber salad (these amounts serve 2... or one if you're super hungry... or burn the stir fry):
Quick Asian Cucumber Salad:
1 English cucumber, chopped
1 tomato, diced
1/2 avocado, diced
splash of mirin
splash rice wine
salt to taste
toasted sesame seeds
Toss everything together, stir, pop in the fridge to get all happy while you make the stir fry. The acidity is a nice combo with the salty stir fry. I love it with a ton of the sesame seeds- they really make a difference- and toasted seeds are much better than plain, if you're thinking of just using plain. I found a giant shaker of toasted seeds for $6 at an Asian specialty shop. Best $6 I spent that day...