The happy healthcare host, Mr. Divabetic asked one of his favorite Philly divas, Monique Gordon, to share a sensational recipe for cooking vegetables. Monique’s an avid fan of our ‘Serve, Taste or Trash’ video series and would like to help inspire others to ‘taste’ not ‘trash’ their fruits and vegetables.
” I’m not devoted to the stove when preparing meals. My meals have to be prepared in thirty minutes or less, and appealing to the eye when served. I try my best to use the least amount of pans, containers, and utensils except when necessary (when preparing cheese, meat, and fruit). ‘Create as you go’; is my motto. I make it a point not to overcook or over season dishes. There’s nothing worst than eating slimy veggies, fruits, beans etcetera swimming in murky sauce.”
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Yield: Serves 2-3 as a vegetable side dish
Savory Stir-fry In Seconds
Ingredients:
- ¼ cup chopped scallions
- 2-3 cloves garlic, minced or finely chopped
- 1-2 thumb-size ginger, sliced into thin toothpick pieces (optional: use 2 tbs. of pickled ginger)
- ½ to 1 small fresh red chili, sliced, OR ¼ to ½ tsp. chili flakes
- 1 of each green, red, yellow, purple bell pepper, sliced into strips (usually found at local farmer’s market)
- 1 small bunch a Swiss chard cut in thirds or beet tops
- 2 cups cucumbers thinly sliced
- Handful fresh Thai basil
- 2 Tbsp. coconut oil or canola oil
- 2 sheets of sea vegetables (crumble into small pieces)
- 2 ½ Tbsp. tamari sauce ( San-J Organic Gluten & Wheat Free)
- 3 ½ Tbsp. fresh lime juice
- 1 ½ Tbsp. soy sauce (San-J Organic Gluten & Wheat Free)
- ⅓ to ½ tsp. dried crushed chili or chili flakes
- ½ cup dice fresh mango or peach, or 2 ½ tsp of peach, apricot, or orange preserves sweeten with fruit juice.
Preparation:
Supplies: 1 small bowl, 1 large bowl, a sharp knife or chopper, a wok or large cast iron pan, and a saucer and spoon for tasting
Note: Rinse (don’t wash or soak) all veggies and fresh herbs before cutting. Washing and soaking veggies depletes them of nutrients.
Sauce:
Combine all ingredients in a small bowl. Stir well. Taste the sauce, for spicy, then salty, followed by sweetness. Add more lime juice if too sweet or salty, however, it will be less salty once you add it to the vegetables.
- Warm a wok or large cast iron frying pan over medium to high heat. Cast iron pans absorb oil, so you might have to use more. Add oil and swirl around with a pastry brush, then add the scallions, garlic, ginger, and chili. Stir-fry 2 minutes, then add the bell peppers. Also add ⅓ of the stir-fry sauce. Continue stir-frying 2-3 minutes.
- Add the Swiss chard and red pepper and another ⅓ of the stir-fry sauce then simmer vegetables about 2 minutes.
- Finally add the cucumbers. Add more of the stir-fry sauce as needed, enough to just cover vegetables in sauce. Simmer 2-3 minutes more. Make sure the cucumbers are still crisp and bright green.
- Remove from heat and taste (with a clean spoon of course). Add soy sauce, lime juice, or preserves until you reach the desired taste. Top with fresh basil and serve over rice noodles or rice (brown or white).
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Meet Mr. Divabetic on the red tomato carpet at Fashion’s Night Out in New York, NY, Central Farm Market in Washington, DC, Divabetic – Makeover Your Diabetes outreach event in Philadelphia, PA, the American Diabetes Association’s Diabetes Expo in Pittsburgh, PA and the Taking Control Of Your Diabetes Conferences & Health Fairs in San Diego, CA and Austin, TX in 2012. Watch more of Mr Divabetic‘s videos, enjoy over 75 free diabetes podcasts and get expert advice on diabetes and diabetes self-care at: www.divabetic.org
Tags: diabetes, diabetes games, diabetic, fast recipes, healthy eating, quick meals, slow cooking, stir fry, vegan, vegetables
