Ginger Vegetable Stir Fry

A simple and flavor packed recipe, perfect for busy nights! To add protein to this, consider edamame, cubed tofu, or chicken! Prepare the protein first, then proceed with the rest of the recipe.

Stir-Fry Vegetables (Image source: iStock)

Ginger Vegetable Stir Fry
Serves 4

Ingredients:
1 tablespoon corn starch
1 ½ teaspoons garlic, minced
2 teaspoons ginger root, divided
¼ cup peanut or sesame oil
4 cups stir fry veggies (e.g. broccoli, cauliflower, carrots, red pepper, snap peas)
2 tablespoons light soy sauce or tamari
2 tablespoons water
¼ cup chopped onion

Directions:

1. In a large bowl, whisk together the cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons of the oil. Then add-in the stir-fry veggies, tossing lightly to coat.

2. Heat the remaining 2 tablespoons of oil in a large skillet or wok over medium heat. Add the vegetables and cook for 2 to 3 minutes, stirring constantly. Then add-in the soy sauce, water, onion, and remaining ginger. Cook until vegetables are tender but still crisp.

Serving suggestions – Serve over cooked brown rice or quinoa. For a protein boost: add edamame, tofu, or chicken.

20 Ways to Eat More Plant-Based!

Earth Day 2021 - Image Source (iStock)

Today on Earth Day is the perfect day to think more about increasing the Amount of plant-based foods in your eating routine. Foods to Focus on EATING MORE OF: fruits, vegetables, whole grains, NUTS/SEEDS and beans/legumes.

Eating more plant-based foods can help your health and the health of the planet. Although, the relationship between food and your health and the health of the planet, is complex, there continues to be a growing amount of research supporting health and environmental benefits of eating more plant-based foods.

For example eating more plant-based foods can reduce green house gas emissions, conserve water, preserve forests, and protect biodiversity.

Excess meat consumption, especially red meat and processed meat has been linked with heart disease, type 2 diabetes, obesity, and cancer. A study showed that consumption of processed meats is associated with 42-percent higher incidence of coronary heart disease and 19-percent higher risk of diabetes.

For more on the environmental and health benefits from eating meatless, check out: MeatlessMonday.org

22 ways to eat more plant-based foods!

Dessert Hummus (Image Source: iStock)

1. Add dried fruit to nuts for a trail mix

2. Snack on pieces of fruit like apples, pears, and oranges

3. Serve up a fruit salad or sliced fruit as a side dish at meals

4. Have a meatless meal at least one day per week, like Taco Stuffed Peppers or Veggie Spiedie Sandwich (tofu-based!)

5. Snack on sliced veggies with your favorite dip

6. Add veggies to smoothies like a handful of spinach - it will add a boost of vitamin C, vitamin, A, vitamin E, calcium, and more!

7. Add sautéed vegetables to eggs like peppers and onions

8. Make up a batch of bean and veggie dip to have on hand as a snack!

9. Add sliced veggies to sandwiches like tomato, cucumber, lettuce, or spinach

10. Start your day with a bowl of oatmeal and add frozen or fresh berries as a topping

11. Swap in brown rice in place of white rice

12. Switch half of the flour in baked goods for whole wheat flour or use all whole wheat flour, try this Blueberry-Banana Bread or Maple Oat Muffin recipe

13. Make up a batch of museli or oat-based energy bites

14. Use whole wheat noodles for a pasta-night meal

15. Try a plant-based meat alternate, click here for a quick list of some favorites

16. Make up a batch of DIY granola like Cran-Walnut Granola

17. Add-in beans in a surprising way like dessert hummus! Click here for a delicious Chocolate Hummus recipe

18. Make a plant-based version of chili, click here for a Veggie Chili recipe

19. Serve up an extra vegetable side dish at meals, like Garlic-Parm Spaghetti Squash or a veggie platter with dip

20. Sign-up for a produce delivery service like Misfits Market, which delivers fruit and vegetables to your house!

References:
1. Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation 2010;121(21):2271–83. https://pubmed.ncbi.nlm.nih.gov/20479151/

Taco Stuffed Peppers

This taco stuffed pepper recipe is delicious and comes together quickly! Depending on your preference and tolerance to spice, dial up or down the cayenne pepper!

Recipe notes: Time saving tip: opt for steamable bags of brown rice, which cook in 90 seconds in the microwave. The filling of this recipe will likely make more than just for 6 pepper halves (variable depending on the size of your peppers!), bake up the extra filling on the size and serve it along side the peppers.

If you make this recipe, report back!

Taco Stuffed Peppers (Image Source: Molly Morgan)

Taco Stuffed Peppers
Serves 6+

Ingredients:
3 large peppers*, sliced in half lengthwise, seeds and stems removed
1 sweet onion, chopped
1 bag (12 oz) frozen corn
1 tablespoon olive oil
4 cups brown rice, cooked
1 can (14.5 oz) diced red tomatoes
1 can (14.5 oz) black beans, drained and rinsed
1 teaspoon garlic powder
2 teaspoons smoked paprika
1 teaspoon black pepper
1/2 teaspoon (or more) cayenne pepper
1 cup shredded part-skim mozzarella cheese

*If peppers are smaller in size, opt for 4 peppers!

Directions:
1. Preheat oven to 350 degrees F. Place prepared pepper halves in baking dish.
2. In a skillet over medium heat, add olive oil and sauté onions for 7 to 10 minutes, until tender and lightly brown. Add frozen corn and sauté for 7 minutes more.
3. In a large mixing bowl combine cooked rice, tomatoes, black beans, and sautéed vegetables. Add in spices and 3/4 cup shredded cheese and stir to combine.
4. Transfer mixture to peppers and stuff the mixture into the peppers. Top each pepper with remaining shredded cheese. Place extra rice filling in 9 x 9-inch baking dish.
5. Bake for 35 to 40 minutes, until the cheese is melted and the mixture is warmed through.

Serving suggestions: Serve topped with taco sauce, plain Greek yogurt or sour cream, and diced avocado.

Nutrition Facts (per serving): 365 calories, 8 grams fat, 3 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 475 milligrams sodium, 60 grams carbohydrates, 10 grams fiber, 6 grams sugar, 15 grams protein