Easy Veggie Stir-Fry

Hey everyone,

Today we’re going to discover a super healthy and more important, super tasty smoothie. Also a Quick and Easy Veggie Stir-Fry.

Dinner Recipe: Quick and Easy Veggie Stir-Fry

Description: A simple and delicious plant-based stir-fry loaded with fresh vegetables and a savory sauce. This dish is perfect for a quick weeknight dinner that’s both nutritious and satisfying.

Serving Size: 1 person

Nutrients:

• Calories: 250

• Vitamins: High in Vitamin A, C, and K

• Protein: 5g

• Carbohydrates: 35g

• Fat: 10g

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Ingredients List:

• 1 cup broccoli florets

• 1 bell pepper, sliced

• 1 carrot, julienned

• 1 zucchini, sliced

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• 1 tablespoon sesame seeds

• 1 teaspoon grated ginger

• 1 green onion, sliced

• Cooked brown rice or quinoa for serving

Equipment Needed:

• Large skillet or wok

• Cutting board

• Knife

• Spatula

Step-by-Step Instructions:

1. Prepare the vegetables: Wash and chop the broccoli, bell pepper, carrot, and zucchini. Mince the garlic and grate the ginger.

2. Heat the skillet: Add olive oil to a large skillet or wok over medium-high heat.

3. Cook the vegetables: Add garlic and ginger to the skillet and sauté for 1 minute until fragrant. Add the broccoli, bell pepper, carrot, and zucchini. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.

4. Add the sauce: Pour in the soy sauce and sesame oil, stirring to coat the vegetables evenly. Cook for another 1-2 minutes.

5. Finish: Sprinkle with sesame seeds and sliced green onion.

6. Serve: Serve the veggie stir-fry over cooked brown rice or quinoa.

Tips and Variations:

• Add tofu or tempeh for extra protein.

• Use any other vegetables you have on hand, like snap peas or mushrooms.

• For a spicy kick, add a dash of sriracha or red pepper flakes.

Serving Suggestions:

• Pair with a light side salad or miso soup.

Notes:

• Store leftovers in an airtight container in the refrigerator for up to 2 days.

Green Smoothie: Refreshing Green Detox Smoothie

Description: A vibrant green smoothie packed with leafy greens, fruit, and a hint of lemon for a refreshing and nutritious boost.

Serving Size: 1 person

Nutrients:

• Calories: 150

• Vitamins: High in Vitamin C, K, and A

• Protein: 3g

• Carbohydrates: 30g

• Fat: 2g

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients List:

• 1 cup spinach

• 1/2 cup kale

• 1/2 banana

• 1/2 apple, chopped

• 1/2 lemon, juiced

• 1 cup water or coconut water

• 1 tablespoon chia seeds

• Ice cubes (optional)

Equipment Needed:

• Blender

Step-by-Step Instructions:

1. Prepare the ingredients: Wash the spinach and kale. Chop the banana and apple.

2. Blend: Add all the ingredients (spinach, kale, banana, apple, lemon juice, water/coconut water, chia seeds) to the blender.

3. Blend until smooth: Blend on high until the mixture is smooth and creamy. Add ice cubes if you prefer a colder smoothie.

4. Serve: Pour into a glass and enjoy immediately.

Tips and Variations:

• Substitute kale with Swiss chard or another leafy green.

• Add a scoop of protein powder for extra protein.

• Sweeten with a drizzle of honey or maple syrup if needed.

Serving Suggestions:

• Enjoy as a quick breakfast or a mid-afternoon pick-me-up.

Notes:

• Consume immediately for the best taste and nutrient retention.

Tips to Avoid Eating Sweets, Unhealthy Snacks, or Chocolate

1. Keep Healthy Snacks Handy:

   • Stock up on healthy snacks like nuts, fresh fruit, and veggie sticks. Having these readily available can help you reach for a healthier option when you're feeling hungry.

2. Stay Hydrated:

   • Sometimes thirst is mistaken for hunger. Drink a glass of water when you crave sweets and wait a few minutes to see if the craving passes.

3. Plan Your Meals and Snacks:

   • Planning your meals and snacks can help prevent impulsive eating. Include plenty of fiber-rich foods that keep you full longer, reducing the temptation for unhealthy snacks.

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Stay safe!

Try one of these recipes and tag us, see you next Friday