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A Fresh Approach to Eating

Preparing a stir fry for Meatless Monday is a delicious way to use the bounty of local produce from your garden or farmer’s market. Using seasonal ingredients can make it vary each season so the combinations are endless. Vegetables provide protein to the diet or you can add additional protein by adding nuts, tempeh, tofu, seitan or plant meat.

Here are some of suggestions for vegetable stir fry ingredient ideas for each season:



Green Onions

Snow Peas

Spring Greens



Bell Pepper









Winter Squash


Weekend Meal Prep-Make a Stir fry!
Red, orange and green make a beautiful stir fry for supper!

Vegetable Stir Fry

  • 4 cups of seasonal vegetables
  • 10 ounces tofu, tempeh, seitan or No Evil Food plant meat
  • 1 tablespoon peanut oil
  • 3 cups cooked brown rice
  • Precooked vegetable protein of your choice
  • Stir Fry Sauce

Heat a wok or large skillet and add 1 tablespoon of oil. Add vegetables and stir fry until just slightly crunchy. Add the meat or sauce.

To cook brown rice:

1 cup uncooked rice

2 cups water

In a saucepan heat to boiling add rice. Reduce to low simmer and cook until water is dissolved and rice is soft. If for some reason, it is still crunchy add a little more water and cook a little longer.

Stir Fry Sauce

2 tablespoons of low-sodium soy sauce

1 teaspoon sesame oil

1 tablespoon rice wine vinegar

1 tablespoon sorghum molasses

(I also like to add 1 tablespoon Asian chili sauce)

You can add a little bit of this marinade to your vegetable protein. I also save some for the very end so I can add it to the vegetables. If you like it “saucy” add about 1/4 cup of water or low sodium broth mixed with a little corn starch. You can get really creative making the sauce based on your preference.

I like to precook the vegetable protein and then add it to my stir fry. Here I actually browned this tofu in just a little bit of oil and then added some marinade in it. Let it caramelize a little bit. This works well for tofu, tempeh, seitan or plant meat.

Tofu, Smiling Hara tempeh, or seitan/No Evil Food Plant Meat.
Tofu, Smiling Hara tempeh, or seitan/No Evil Food Plant Meat.

This stir fry technique can be adapted to use for even an Italian seasoning and vegetable options. Mexican, Indian or even Thai varieties do well also. Get creative and make up your own ideas.

Stir fries are a healthy option because cooking on the stove with minimal use of liquid helps preserve the nutrients of the vegetables. It is also a way for some of the pickiest of vegetable eaters to begin loving the flavor of these fresh, crunchy veggies!

As a registered dietitian nutritionist in Asheville, NC, I love sharing some of my favorite recipes and teaching people healthy ways to prepare their food. Thank you for visiting my blog and website. It is ever changing and I hope that you get a lot of tasty ideas! Please share it with your friends and come back again! You can read more about me here and find out about some of the services that I offer here

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