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From the Dietitian: Up your dinner game with a healthy stir-fry

  • January 26, 2021

Feeling pressed for time this new year, or pressed to find a meal option with ingredients that the whole family can agree on?

Stir-frying is a great cooking method for balanced nutrition and feeding the whole family. It’s flexible and can allow you to work within your preferences (no matter how specified throughout the group of people you’re cooking for) – pairing your favorite combination of protein, veggies, toppings and sauce in the stir-fry and serving over your choice of whole grain. Mix and match for variety, and don’t be afraid to throw in a few ingredients that you just happen to have on hand.

Stir-frying is also one way to increase vegetable intake. Different colors of vegetables offer different nutrients. If you’re looking for a convenient way to easily increase the veggies included in your wok, Hy-Vee Short Cuts can be a great option. They’re cut, washed and prepped – all ready to go into whatever mixture you’re pairing together on the stovetop. They can also help reduce food waste; if you purchase the amount you need for a recipe, then you don’t have to worry about leftovers going bad.

Saucing and flavoring have a big impact on stir-fry meals and can help make or break the taste. Herb pastes can be a fun way to amp up the flavor without increasing sodium content. You can find many varieties of herb pastes in the refrigerated section of the produce department, including ginger, basil and garlic pastes. They offer more antioxidant properties than you’d find in dried varieties, and have a longer fridge life (and a lot less prep involved) than fresh.

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The recipe below calls for a lemongrass paste. What’s even better about this? Buy it for the first time you make it, and keep it on hand in the fridge to add in the next time you need a quick, one-pan, go-to dinner option.

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