One of my favorite foods is a good stir fry, but I have food allergies and have to be careful about what I eat. So a traditional stir fry is out of the question for me. I am allergic to soy of all things and as you know this is a primary ingredient in many pre-prepared foods. So eating food out of the box is not really a good idea for me besides it’s not healthy anyway. So I’ve created my own version of stir fry that I love, and so does my daughter.
One of the keys to eating healthy is to eat a rainbow. Get something from every color to cover your basic nutritional needs. So I add to my stir fry a variety of colorful foods and plenty of greens.
Be sure your ingredients are fresh and organic for the healthiest food choices for your body.
The amounts listed below will make enough for a dinner of 8 to 10 or a dinner of 4 or 5 and can be frozen to eat another night. What I like to do is freeze individual portions so I can grab, warm, and eat a quick healthy lunch when I’m busy.
- 3 lbs Steak
- Olive Oil / Extra Virgin Olive Oil
- 1 bunch fresh Carrots
- Fresh Bell Peppers
- one of each color for taste – red, orange, yellow, & green
- 1 or 2 heads of fresh Broccoli
- 1 bunch fresh Greens
- a variety of different types – no iceberg think kale, cabbage, collard, spinach, etc.
- 1/2 fresh Onion
- 1 fresh Tomato
- These both have a lot of acids so I skip them due to irritation, but they do make it taste soooo … good.
- Spices or sauces of your choosing – I don’t use sauces because of the soy issue, but sometimes add light spices.
You can buy it pre-cut or cut the steak yourself, but you want it cut in long narrow strips. Toss in the pan to brown and cover with lid.
Chop up veggies, and add to pan when steak is browned, and lightly drizzle Olive Oil over them, stir, and cover. Stir every so often and recover until veggies are cooked to your liking.
You may want to wait till the meatier veggies cook down a bit before adding the greens. It depends on how you like your greens cooked.
To get kids to eat the greens if they don’t like them chop them up very fine, and they won’t even know they are in there but will get all the benefit of them.
Note: The longer you cook your veggies the more nutrition they lose. Lightly crisp veggies help to ensure most of the vital nutrients remain.