A New View of Healthy Eating: Simple Veggie Stir-fry with Roots & In-season Produce

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By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

I decided to blog about a stir-fry as I will be teaching the simple steps to prepare a stir-fry (really a saute). this weekend, Sunday, December 11, 2016, in a Holiday Intuitive Cooking Class at The Farm at South Mountain.

Stir-fries are so simple and can be cooked year-round with different veggies, creating a variety of seasonal textures, colors, and flavors. This week I created a simple saute of local Arizona tomatoes, peppers, broccoli, and added olives and capers, to create a sauce for my flatbread.

Excerpt from A New View of Healthy Eating: Simple Veggie Stir-Fry with Roots and In-Season Produce

One of my favorite ways to cook all kinds of vegetables, including roots, is a simple stir-fry (really a simple sauté) with what’s seasonally available from local farmers. The beautiful veggies available during the first week of my winter 2016 CSA (Community Supported Agriculture) from Maya’s Farm at the Farm at South Mountain, only a mile from my Phoenix home, inspired this intuitive stir-fry.

To create a simple veggie stir-fry, chose a few local in-season veggies, some roots and some greens. This stir-fry was inspired by the baby bok choy and fresh green garlic in my CSA. Added to the stir-fry were other veggies from local farmers, along with sun-dried tomatoes and capers. During the middle of the stir-fry, I decided to de-glaze the pan with fresh lemon and to add local Arizona citrus to the dish.

SIMPLE INGREDIENTS

  • Organic extra virgin olive oil
  • Green garlic
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Sun-dried tomatoes
  • Capers
  • Asparagus
  • Baby bok choy
  • Sea salt
  • Fresh lemon

SIMPLE STEPS

  1. Gather your mise en place.
  2. Pre-heat sauté pan on medium-high.
  3. Pour organic extra virgin olive oil into the pan.
  4. Add the aromatics (green garlic) and cook a few minutes.
  5. Toss in veggies you’d like to brown a little (Brussels sprouts).
  6. Add dense vegetables that need to cook a bit longer (carrots, cauliflower).
  7. Toss in extras (sun-dried tomatoes, capers).
  8. Add vegetables that do not need to cook very long (asparagus, bok choy).
  9. Enjoy!

What’s the Difference: Sauté vs. Stir-fry

Sautéing and stir-frying are similar dry-heat cooking methods to cook food quickly. Small, bite-size pieces of food are stirred or tossed and quickly cooked over high heat. With sautéing, usually a pan or skillet is used; with a stir-fry, traditionally a wok is used.  With stir-frying, the heat is higher and the action is faster with the food continuously tossed and stirred.

“Have fun preparing quick, delicious veggie stir-fries with a few simple steps. The key is to be organized. Pre-chop all your ingredients and set up your mise en place (all ingredients in place) for your cooking before you start stir-frying.”

SPECIAL HOLIDAY GIFT:  Purchase from November 25, 2016 – January 1, 2017

$75 Healthy Cooking Gift Certificate: Local First Arizona

A New View of Healthy Eating new cookbook, by Intuitive Cooking Expert, Melanie A. Albert, and one 2-hour Intuitive Cooking Experience Cooking Class.

  • Book gift-wrapped and mailed (free shipping) to your family or friends.
  • Unique hands-on interactive plant-based cooking class features local Arizona farmers’ organic produce. Learn natural culinary skills and enjoy mindfully eating your creations with community.
  • Your choice of 5 monthly cooking classes held in the South Mountain area January through May 2017.
  • Gift Certificate expires May 31, 2017.

Purchase $75 Holiday Gift Certificate Today!

 Gift Certificate Details

3 Steps to Redeem Healthy Cooking Gift Certificate

Step 1: Healthy Cooking Gift Certificate

  • Gift Certificate will be mailed to purchaser address in PayPal receipt.

Step 2: Fill out the following information for A New View of Healthy Eating book, to be shipped to your family or friend.

Step 3: Gift Certificate Recipient makes their reservation for the Intuitive Experience Cooking Class.

  • Choose your date for one of the 5 monthly classes (January – May 2017) in the South Mountain, Arizona area.
  • Classes will be held at The Farm at South Mountain, 11am-1pm on January 22, February 19 and March 19. (6106 South 32nd Street, Phoenix; Between Southern and Baseline)
  • Stay up-to-date on class dates and locations for April and May here at www.EXPNutrition.com
  • Confirm your class selection by e-mailing Mel@MelanieAlbert.com. Thanks so much!

Thank you so much and I look forward to seeing you at the Intuitive Cooking Experience class!  Melanie Albert

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