I tell my health coaching clients to get at least four colors onto their plates at every meal, with green being the main color. Without getting too science-y about it, the nutrients in fruit and vegetables lie in their color, and therefore eating lots of colors ensures that we’re getting lots of nutrients. Pretty simple, huh?
Unfortunately, most of the plates across America of full of varying shades of beige and brown. It’s not as difficult as it sounds to get lots of color into your meal. Some days I find my meals have more than 4 colors (such as the stir-fry recipe below which actually has 7!). Choose red onions (which are actually purple) instead of white, throw some purple cabbage onto your salad, add some shredded carrot to your stir-fry.
By the way, white and black count, so why not start your meal with some garlic and add some black olives to the finished dish? Get creative with it and have some fun! Contributed by Dianne Wenz of Dianne’s Vegan Kitchen.
- 8 ounces udon noodles
- 1 tablespoon peanut oil
- 1 small red onion, diced
- 2 cups shittake mushrooms, sliced
- 1 red bell pepper, diced
- 2 medium carrots, shredded, or about 1 cup pre-shredded carrots
- 1 cup edamame (green soybeans), fresh or frozen (thawed)
- 4 medium baby bok choy
- 2 tablespoons black sesame seeds
- Juice from 2 oranges, about 1/2 cup
- 2 teaspoons spicy chili sauce
- 1 tablespoon ginger, grated
- 2 garlic cloves, minced
- 3 tablespoons Bragg Liquid Aminos or tamari
- 2 tablespoons tahini
Cook the udon noodles in boiling water for about 5 minutes rinse with cold water and set aside.
In a large pan or wok, cook the onion over medium heat until translucent, about 5 minutes.
Add the mushrooms and peppers and cook for about 5 more minutes, until peppers are soft.
While the mushrooms and peppers are cooking, whisk the sauce ingredients together in small bowl.
Add the carrots and edamame and cook for a minute or two, then add the bok choy. Cook for a few more minutes, until the leaves start to wilt.
Add the sauce to the pan, and mix everything together to coat. Let cook for a minute or two to heat throughout, then add the noodles and toss to coat. The noodles should soak up some of the sauce. Remove the pan from the heat and sprinkle with the sesame seeds.
Dianne Wenz is a certified holistic health counselor who specializes in plant based diet nutrition. She helps people optimize their health through simple dietary and lifestyle changes. She offers individual health and nutrition coaching to people of all ages. When not talking about food and nutrition, she can usually be found in the kitchen cooking, or on her computer writing about cooking. Visit her at Dianne’s Vegan Kitchen.
- Here are more recipes for easy vegetable stir-fries.