Get super healthy with crunchy stir fry!

HEALTHWISE

Stir-frying is a quick and healthy cooking method that retains the vibrant colors, textures, and nutrients of vegetables. This technique involves cooking vegetables over high heat with minimal oil, which helps preserve water-soluble vitamins such as vitamins B and C. Unlike boiling, which can leach nutrients into water, stir-frying keeps most of the nutrients intact within the vegetables.

Stir-fry dishes are naturally low in calories and high in fiber, making them an excellent choice for weight management and digestive health. The variety of vegetables typically used, such as green beans, bell peppers, carrots, and peas, provides a range of vitamins, minerals, and antioxidants. These nutrients play a critical role in boosting the immune system, reducing inflammation, and promoting overall well-being. Green beans, bell peppers and carrots are easily available, so let’s explore these popular vegetables that are delicious when stir-fried.

Green beans

A cup of green beans contains just about 31 calories, making them an excellent choice for weight loss. They are rich in fiber, which slows digestion, delays hunger, and helps lower cholesterol levels. These stringy vegetables are also beneficial for bone health, as they are a good source of vitamin K, which activates a protein that helps mineralize bones and prevent fractures.

Green beans are high in folate (vitamin B9), which plays a vital role in forming red blood cells, reducing the risk of stroke, and alleviating symptoms of depression. Additionally, they support a strong immune system, thanks to their healthy dose of vitamin C, which is crucial for boosting immunity.

Bell peppers

Bell Peppers (also known as capsicum) come in red, green, yellow and orange colors. The color is determined by the amount of time the pepper remains on the plant. These crunchy vegetables are highly nutritious. They are excellent for weight loss, with one medium sized bell pepper packing only 31 calories. Furthermore, bell peppers have a high amount of water and fiber, which makes one feel full for longer after eating. Green peppers contain lutein, an antioxidant which improves eye function and protects them from ultraviolet light as well as the effects of aging. All colors of bell peppers are nutritious but the red variety is considered to be the healthiest because of the amount of lycopene they contain. Lycopene is an antioxidant which helps reduce the risk of cancer, heart disease and high blood sugar. Along with vitamins A and C, bell Peppers also contain vitamins E, B6 and K, all extremely important for a healthy body.

Carrots

Carrots are rich in beta carotene which the body converts into vitamin A. Vitamin A is excellent for the eyes, a fact that is commonly known. Carrots are one of the top sources of vitamin B7 (better known as biotin) which is famous for its hair strengthening capabilities. Carrots contain potassium which the human body requires for several important functions including digestion, muscle contraction and nerve and heart function. Carrots hydrate the body due to their high water content. With fewer calories per serving and high fiber content, carrots are a wonderful addition to the weight loss diet.

Recipe for stir-fried carrots, green beans and bell peppers

1. Thoroughly wash a medium-sized green bell pepper, one medium carrot, and a cup of green beans. If desired, trim the ends of the beans.

2. Place the beans in a pot of water and bring to a boil. Let them simmer for one minute, then drain.

3. Cut the bell pepper and carrot into shapes similar to the beans (straight cuts work best for uniformity).

4. Heat about one tablespoon of oil (preferably olive oil) in a pan over medium heat. Once the oil is warm, add the vegetables.

5. Stir in 1 to 1½ teaspoons of soy sauce, ½ to 1 teaspoon of red chili sauce, and a pinch of salt and pepper. Sauté over medium-high heat for a few minutes until the vegetables are slightly tender but still crisp.

6. For a protein option, pair the stir-fry with chicken strips or fillets, seasoned and fried separately with the same ingredients.

7. For an additional side, boil a potato until tender, slice it into rounds, and coat with a touch of butter and a sprinkle of salt and pepper.

Serve everything on a plate and enjoy with a knife and fork. A simple yet delicious meal!