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One of the best meals to increase your intake of vegetables servings without sacrificing on nutrient contents is to quickly put together a mixed vegetable stir fry. This form of flash frying your food maintains a large majority of nutrients that are usually lost in cooking processes such as boiling, baking, or even steaming vegetables. Enjoy this stir fry recipe as a side dish to complement your favorite meat or fish or eat it on its own served over quinoa. Add a slice of toasted Organic Sprouted Wheat Bread* rubbed with one half clove of garlic for a perfect finishing touch to an already perfect meal.

To start this stir fry add vegetables (such as sweet potato, carrots, and onions) that take the longest to cook first to the heated pan followed by the more delicate vegetables (mushrooms, spinach, fresh herbs, etc). Be careful not to bruise any of your vegetables as this decreases their nutrient content. Feel free to experiment and chose your favorite vegetables from our list of really healthy foods. Remember this cooking technique requires vegetables to be thinly sliced in order to cook at a high heat for a minimal amount of time. Collect your vegetable scraps in a zip lock bag to store in the freezer as ingredients for a homemade vegetable broth to use in future recipes, soups, or quinoa dishes.

For this recipe you will need to add a small amount of olive oil to a slightly warmed frying pan. Let the oil heat for a minute and start to add in your already prepared vegetables starting with cubed sweet potato or yam, chopped carrots, and chopped red onion. Stir the vegetables at a high heat. Add in halved green beans and chopped aubergine (eggplant) to cook for 3-4 minutes. Add chopped red bell pepper and sliced cubed courgette (zucchini) and stir for another 2 minutes. For the last minute, turn down the heat to very low and gently warm sliced mushrooms, chopped spinach, and pressed garlic to finalize your vegetable combination. The more raw your vegetables are, the more nutrients they maintain and the better they are for you. Season with fresh ground sea salt and black pepper plus garlic or olive oil. You could also add a small amount of soy sauce, braggs amino acids, or tamari in your final warming if these are flavors you enjoy and sauces you have on hand.

*Read more about Organic Sprouted Wheat Bread on the Good Health Naturally website.

Ingredients: Sweet Potatoes or Yams, Carrots, Red Onion, Fresh Green Beans, Aubergine (Eggplant), Red Bell Pepper, Courgette (Zucchini), Mushrooms, Spinach, Garlic, Olive or Garlic Oil, and optional Soy Sauce, Bragg’s Amino Acids, or Tamari Sauce.