Earth Day, 80/20 Diet, Stir Fry Vegetables
I saw "Vegetarian Recipes for Earth Month" somewhere at Whole Foods Market website and decided on my theme for today, coincidentally also Earth Day - 22 April 2010: Vegetarian Vegetable Recipes for Earth Month and Earth Day.
There are a few changes I have been making to my eating habits. I try to keep to a 80/20 rule (my food "decision-making" rule):
- 80 for vegetables-beans-whole grains-fruits(largely vegetables though) vs 20 for seafood/meat
- 80 for seafood vs 20 for meat
Stir-Fry Bok Choy and Napa Cabbage with Fresh Mushrooms and Carrots (Recipe below)
This change is 80 by chance (gradual habit) and 20 ("purposed") - probably because I stayed with my friend for about four months (her husband is a vegetarian) and we made sure there are always vegetarian dishes on the dinner table. Now I become really uncomfortable if there are no vegetables on the dinner table. And because they are a Chinese-Indian family, I am blessed with a good mix of Chinese and Indian vegetarian dishes.
Another variation: Stir-Fry Broccoli and Napa Cabbage with Fresh Mushrooms(Adapted from Recipe below)
In the past, I always had a bad impression of vegetarian food because (1) they are always greasy - to disguise their blandness (2) there is too much "fake" meat (gluten) used in vegetarian food.
At present, I am able to find more fresh produce of vegetables which are not just leafy greens; and I could use them to create homey recipes and dishes. I enjoy to permute and marry several ingredients differently to create new flavors and texture. When it succeeds, that is an encouragement. When it fails, I try again. Such is the joy of cooking. And because we have to eat everyday, I get to try everyday (almost...).
Stir-Fry Bok Choy and Napa Cabbage with Mushrooms and Carrots
Ingredients: 2-3 gloves garlic, minced; 2-3 slices of ginger; bok choy, rinsed, stalks and leaves separated; napa cabbage, rinsed; leaves and thicker white stems separated; 1 small carrot, shredded; 3-4 fresh shitake mushroom caps, thinly sliced; salt and white pepper to taste
Directions: Heat some oil in wok. Add in ginger, then garlic and fry till fragrant. Add in carrots, stalks of bok choy, thicker white parts of napa cabbage, mushrooms and fry at medium heat for 3-5 minutes. Then, add in leaves of bok choy and napa cabbage, fry briskly and mix well. Add in 2-3 tbsp of water and allow it to simmer till all vegetables are just cooked. Pinch of salt and white pepper to taste.
As I know Bok Choy is "springing" for sale at the local farmer's markets in the Bay Area, this side dish should be timely as Spring Vegetables for Side Dish Showdown in April.
Tag: stir fry, bok choy, cabbage
47 comments:
I love stir fry vegetables. It's simple and easy to cook and a way to get my family to eat more vegetables.
Thinking of going more vegetarian but need to make sure that my protein intake stays healthy. What are your favourite vegetables/vegetarian options for protein? Would love to see more tofu recipes. ;)
I like your first dish, it's got soooo many (four) kinds of vegetables inside. And if you follow the Korean five-colour food principle, you could add a red ingredient (wolfberry? chilli? red capsicum?) ^^
@Buddhaphish
I have a separate story about tofu - why they don't appear so often in my posts. :O
But I do have a tofu recipe coming up. :D
@MsMoon
I would add some sliced red chili for the 5th color! Thanks for the suggestions. The more colors, the merrier. Love it!
We eat a lot of stir-fry in our house, in fact I actually prefer in without the meat addition now, & I'm not a vegetarian! Great photo's! I have to say I totally agree with your 80/20 rule.
I love your 80/20 rules and probably follow a very similar diet. meat is just too expensive for me to eat it more plus I really don't love it that much. I'd take a sweet potato over a steak anyday!
This dish looks delicious...so full of color and awesome ingredients!
great idea to incorporate more greens in our diet. I think my diet is unbalanced and now I'm trying to eat more fish and greens.
I love almost all kinds of veggies, sadly there ain't a whole lot of choices here.
This looks very healthy yet very delicious.
I think the American diet is skewed towards having meat at every meal, and a big chunk of it too. These recipe show how easy it is to incorporate a diverse array of veggies into a dish.
I heard of the 80/20 rule, but ever thought of applying in daily eating. Good thinking and determination.
Interesting applications for the 80/20 rule, and best to your practices.
great decision on your diet....
blowing peachkisses
The Peach Kitchen
peach and things
Happy Earth Day! This stir fry looks tasty.
I've never heard of anyone applying the 80/20 rule to food/cooking before, this is really creative! :D
This is great, healthy and helps to lose weight too!
Love it! I like your 80/20 rule too. I feel weird without a vegetable dish on the table.
Love vegetables, this looks great!
What a good idea for Earth Day. I never thought about cooking in an environmentally friendly way for the day!
Hey, I try to eat the same way almost. By the way, i want a bite of that shiny delicious looking mushroom now...
Happy Earth Day, Dearie!
Yummm...That looks like a great vegetarian meal. Love the mushrooms!
@lesley
lesley, I like vegetables but sometimes I am just too lazy to stir-fry. With bok choy/choy sum, the more common way I do it at home is "blanch" :P
@Joanne
Joanne, yes yes...meat is also expensive where I am staying right now :( ...so "meat is good, vegetables are better" (in the lines of George Orwell's Animal Farm)
@Fresh Local and Best
I find that not many cooking shows talk about the importance of vegetables/plants nutrition to bodily functions. They mainly talk about techniques. The only show I know which talks about depth of nutrition and diet is Dr. Oz (and that is not a cooking show)... lol
Christine@Christine's Recipes , TasteHongKong, Life for Beginners:
Well, putting a number(80/20) to food moderation....kekekkeke.
Oh, suddenly all the bosses' voices are haunting me....ahhhhhhh! Arrrgh.....corporate world :(
great concept 80/20 I'm fine not having meat all the time- hubby on the other hand oh my, he's a canivore but at least he does eat all his veggie on his plate..great plate of veggies
sweetlife
I think I almost unintentionally follow that 80/20 rule. I don't like meat too much, and preparing them is a bit of a hassle for me. Also, it's kinda expensive! I do love fish, but I also don't buy them often for the same reason. haha. Love this simple and healthy dish!
@sweetlife
Ha! I can never be 100% on vegetables too cos my hubby cannot follow that. So I cater 20% for him...lol
@sophia
It is a good unintentional way of life :D
I'm not vegetarian but i do eat a lot of vegetarian food. Unfortunately its not healthy vegetarian though lol.
Your dish looks great, lots of colour, and very healthy.
Hope you have a great weekend ahead.
*kisses* HH
It's great to eat more veggies and less meat. We also try to follow this principle closely.
I love a good stir-fry! This fits the bill! Thanks for sending it to the Showdown!
I like your 80/20 rule and the veggies look so yummy!
Tigerfish...I love your stir fry veggies...love the fresh mushrooms and with the veggie in this dish who needs meat :-0
I like your 80 / 20 rule ... hahaha. For me, I am 80% vegetarian (is there such a thing?!) and more or less like what your rules say.
Personally I am finding it challenging to cook Chinese vegetarian food as I am unsure if our diet can be as balanced as say the Indian's one. So, thanks for sharing the recipe.
@Heavenly Housewife
When you say not unhealthy, do you mean those dressings in salads? ;p
@Cinnamon-Girl
Thanks for hosting such a great event.
@Wilfrid
Hahhaa....I would say YES!
I actually prefer Chinese way of not overcooking the veg vs Indian vegetarian which always appear mushy (mushy veg). But the Indian has more beans (lentils etc) in their diet vs the Chinese. I do love using Indian spices in so-called Chinese veg though.
If you are 80% vegetarian, you can have a 80 Chinese /20 Indian to balance up your vegetarian food. Heee heee....
So simple and so easy! I always cook this whenever I am in a hurry! So healthy!
I like this post! 80/20 rule applies to me too ... have cut out meat except seafood for a while now. We're heading in the same direction, I guess. ;)
I have grown to love vegetarian dishes and that is most of what I make these days. These veggie stir-fries are tasty and simple to execute.
Ju, still I have not completely cut down on meat :( ..cos my hb is not a vegetarian.
tasteofbeirut, I would say my love for vegetarian dishes has been gradual too.
This sounds so good that I could gobble it up entirely. I am not a vegetarian, but the kind who starts craving vegetables if I do not have a few for even one meal. The best way to have them is a quick stir fry like this! crisp, with all the freshness retained.
Soma, yes..how very true. I feel the same way. Also not a vegetarian but gets totally uncomfortable if I don't get veggies on the table.
I love the 80/20 idea. I have been working on this as well. There are so many delicious ways to cook with a lot of veggies and little or no meat. This looks like a tasty simple recipe.
Thanks for sharing!
-E
Awesome side dish.
Great combination of flavours x
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