Stir-fried seitan, spinach, shiitake mushrooms
"Every day do something that will inch you closer to a better tomorrow." - Doug Firebaugh
Third installment of How to Cook Healthy and Fast from a reluctant (but functional) cook.
Even though I can eat the same thing over and over again, I can only steam so many days in a row before I can't stand it anymore. So sometimes I stir-fry, even though it requires a little more clean-up.
Stir-frying is a great healthy cooking method to add to your repertoire. It takes about the same amount of time as steaming but adds more flavor. Since you are "frying" so quickly, it doesn't lose a lot of nutrients - about the same amount as steaming.
What to do - Stir-frying (And a Recipe for Vegetable Stir-Fry)
- Get out your wok. If you don't have one, you can pick one up at a kitchen supply store. Mine has a flat bottom, which I like because I don't need to hold it or use a ring. People swear by the classic wok shape though. If you're following the recipe, start making some brown rice. Combine 1 cup of rice with 2.5 cups of water, and let simmer until all the water is absorbed (about 45 minutes).
- Chop up your food into bite size pieces. If you're following the recipe, you need 2 cloves of garlic, 8 shiitake mushrooms, 1/2 bunch spinach, and 1 block of seitan or firm/extrafirm tofu. Mince the garlic (if you like garlic, throw in another clove - it's really good for you). Chop the mushrooms and seitan or tofu into bite size pieces. Cut off the ends of the spinach.
- Heat up the wok on med-high to high heat.
- Pour in a little safflower or canola oil. I use those oils since they have a high smoke point, but I've used olive oil in a pinch too, and it was fine.
- Throw in garlic (and ginger if you're using it). Stir.
- Add food in order of which takes the longest time to cook. If you're cooking protein, that goes in first. Keep stirring, and add in the other ingredients. The fastest cooking vegetables (like spinach) will be last. If you're following the recipe, throw in the seitan or tofu and stir for 2-3 minutes until it turns golden-brown. Then stir in the mushrooms for 1-2 minutes. Throw the spinach in last and cook for a minute or so until finished.
- At some point during the process, add soy sauce and other spices. Usually I just use soy sauce and a little sesame oil at the end. If I'm getting fancy I will add in chili paste and Thai fish sauce. I don't like sauces, but you might, and you can make a sauce with any of the above spices, orange juice and corn starch. Add your sauce at the end, cover the wok, and let it simmer for a bit. If you're following the recipe, add 1T of soy sauce into the seitan/tofu while it's cooking, then season with soy sauce and sesame oil at the end.
You're done! You can add your stir-fry to brown rice, and you have a tasty meal. If you made the recipe, you should have enough for two. Bon apetit.
What I ate: 14 oz. green juice, 1 grapefruit, 1 hard-boiled egg, 1 slice whole wheat toast with Trader Joe's garlic hummus, 1 banana, 1 coffee, 1 c. brown rice, tofu + wheat gluten + spinach stir-fry, 5 apricots, 8 squares dark chocolate, 1 apple, 1 tangerine, 1 orange, 1.5 oz Mindful Mix, 1/2 c. whole wheat spaghetti + 1 T flaxseeds, bean + tomato chili, 1 cup milk, 1/2 cup yogurt + 1t strawberry jam, 1 New Chapter multivitamin, 1 milk, 75 oz. water
Exercise: 1 hr yoga
