Vegetable Stir Fry

The beauty of this dish is its incredible versatility in terms of what vegetables you can use to bring it together. This version includes mushrooms, bell pepper, and green beans stir fried in a homemade ginger teriyaki sauce. Other options to include could be onions, broccoli, carrots, celery, peas of any kind…the list goes on!


The micronutrient highlighted in this dish is Vitamin C. Arguably, the most common knowledge of where to find Vitamin C is in citrus fruits.


But plot twist—there are other food sources that contain even more Vitamin C than an orange. For example, one cup of bell peppers contain about three times more Vitamin C than an orange! Adding one cup of this stir fry provides around 150-200mg of Vit. C, over 50% more than the minimum requirement for adults to promote health (100mg per day).


Vitamin C helps the immune system through various avenues from wound repair to fighting off infections and pathogens. It helps to prevent the common cold because of its immune support, and it also acts as a strong antioxidant. This means that it helps to minimize the damage that occurs in our bodies from things like UV radiation, pollution, interaction with smoke, and fatty/fried foods.


Additionally, Vitamin C plays a large role in the creation of collagen, which is an essential protein that is used to make connective tissue and is needed in all systems of the body. Collagen has become a very popular supplement in the health world, but what is lacking in the discussion is the role that this vitamin plays in the body’s natural ability to synthesize and utilize this protein.


Vitamin C is a water-soluble vitamin, which means that it is not stored in the liver and instead is easily excreted in the urine. Further, because of this excretion, those who want to maintain their Vitamin C levels should ensure that they consume foods rich in the vitamin each day. However, that does not mean that one should supplement in tablet form if they are eating plenty of foods high in Vit. C. You can get more than enough to ensure health by—you guessed it—eating your vitamins!


Vitamin-“C ya later”!!! 🥦🍊😋


The Recipe:


The Easiest Vegetable Stir Fry

Adapted from the Recipe Critic

Yields 6


Prep Time: 10min Cook Time: 5min Total Time: 15min


INGREDIENTS:

  • 1 tablespoon olive oil

  • 1 red bell pepper sliced

  • 1 cup green beans

  • 1 cup assorted mushrooms (I used shiitake)

  • ¼ cup soy sauce

  • 3 garlic cloves minced

  • 3 Tablespoons brown sugar

  • 1 teaspoon sesame oil

  • 1/2 cup chicken broth

  • 1 tablespoon cornstarch

  • chopped green onions and sesame seeds for garnish optional

METHOD:

  1. In a wok or large skillet add 1 Tablespoon olive oil over medium high heat. Add bell pepper, peas, carrots, mushrooms, broccoli, baby corn, and water chestnuts. Sauté 2-3 minutes until veggies are almost tender.

  2. In a small whisk together soy sauce, garlic, brown sugar, sesame oil, chicken broth, and cornstarch.

  3. Pour over veggies and cook until the sauce has thickened. Garnish with chopped green onions and sesame seeds if desired




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