Fast and Flexible Stir Fry

People often ask us how to make a stir fry. It's nothing to be afraid of and is quite easy to do. 

Stir Fry, our go-to dinner when we want to keep dinner simple. ⁣We can use any vegetables we want, add any protein source like tofu, seitan, edamame, tempeh or nuts, season it for Peanut Sauce, Tahini Sauce, Korean or Chinese, add Thai curry and coconut milk, Teriyaki, even barbecue! 

What are your favorite stir fry sauces/seasonings?⁣
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Stir Fry elicits squeals of delight from our kids. I think it's because they love the sauce! We added baked tofu and our homemade Korean barbecue sauce to this rainbow of veggies. ⁣
If it's not a common feature on your menu, give it a go! It's one of the most simple meals you can make. ⁣
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How to Make Your Stir Fry

1. Heat your pan to medium high heat. Add 1 TBS oil. ⁣
2. Sauté onions, ginger and garlic first. Add your hard veggies (like carrots, sweet potato, broccoli stalks) next, then add softer ones (bell pepper, broccoli and cauliflower florets).

For this stir fry we sautéed onions, garlic and ginger, then added broccoli, cauliflower, bell peppers, mushrooms, then purple cabbage, then kale. ⁣
3. Add a protein source. We made baked tofu but you can also use tempeh, edamame, nuts or other beans. ⁣
4. Add a sauce of choice.
5. Serve over noodles, a grain, or as is. ⁣

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See how simple it is!

It's a burst of health promoting cruciferous vegetables, vitamin C sporting peppers, and glorious kale. High protein and low fat (depending on your sauce). It will make you feel fabulous! ⁣

What oil should you use? 

Choose an oil that has a smoking point at or above 400 F, such as:

• Canola oil: 400 F/204 C
• Grapeseed oil: 420 F/215 C
• Sunflower oil: 440 F/226 C
• Safflower oil: 440–510 F/227–265 C
• Coconut oil (refined): 450F/232 C
• Corn oil: 450 F/232 C
• Peanut oil: 450 F/232 C
• Olive oil (light/refined): 465 F/240 C *NOT extra virgin olive oil! 
• Soybean oil: 450 F/232 C
• Rice bran oil: 490 F/254 C

Do not use sesame oil to cook your stir fry. It has a low smoking temperature. If  you want to add toasted sesame oil for flavor, do that at the end. 

Chef's Tips:

1. Use medium-high heat and add your oil to the pan after it's hot. Let the oil heat up and then add your first vegetables. 

2. The idea is to sear your vegetables with high heat, not steam them, so don't add too many vegetables at once and keep them moving with your spatula. 
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