- Meal Type: Lunch, Dinner
- Dietary Type: Vegetarian, Vegan
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Serves: 4
We eat a lot of stir fry in our house because it's so quick and easy, and the best part is that you can really just make do with whatever vegetables you happen to have in your fridge. The other big plus is that you can use whatever spices you like (in abundance) in order to constantly change things up and keep your taste buds from getting bored — which should really not be underestimated in terms of actually being able to enjoy and adhere to a healthy diet long term.
Keep it simple
Whether or not you have the exact veggies or spices below doesn't matter. All you really need is a skillet or pan and some olive oil; you can add any veggies or different spices that you like. Keep the ingredients simple with just vegetables, add minimal salt, and you really can't go wrong. Broccoli, carrots, cabbage, zucchini, yams or sweet potatoes, spinach, kale, celery, etc. — all taste great.
Add as much spice as you like
A lot of times when a person starts eating clean, they feel like all of the food tastes so bland. That's a two part problem, and the first issue is that when you're used to foods that have a ton of additives, preservatives, and fake flavors, your taste buds basically need to go through a detox of sorts (or at least a readjustment period), which can take anywhere from a couple of days to a couple of weeks. Be patient, however, since after you outlast those initial cravings, you'll never look back!
Believe it or not, you'll actually start craving clean, healthy food.
The second issue is typically that someone new to healthy eating goes too light on spices when they're preparing their meals. Go crazy with the spices — add as much as you like and you will be adding either zero or minimal calories, and many spices even have health benefits. A wide variety of spices go well with this easy dish, including cayenne pepper, garlic, ginger, paprika, curry, turmeric, sage, basil, Italian, just to name a few.
Need more examples? Get a very hands-on guide for eating clean with Fitness Blender Workout Programs.
Tips on outlasting cravings for processed foods
- Drink lots of water
- Get active; physical activity is a good reminder of why you want to feel healthy, energetic, and strong
- Eat as many fruits and vegetables as you want; eating healthy doesn't mean feeling hungry
- Realize that there may be a period of time where your body has to adjust; know that it won't last
- Gradually reduce the amount of salt that you use in your diet; you will need less and less for flavoring as you adjust to eating clean
- Check your mindset; you're not on a diet, and your eating habits should not feel restrictive
- Focus on all of the things that you can eat, rather than on the foods you're trying to eat less of
Here's what you'll need for a veggie stir fry like this one:
- 1 onion
- 6 large mushrooms
- 1 bell pepper or 6 mini peppers
- 1 tomato or 6 cherry tomatoes
- 1/2 to 1 Tbsp olive oil
- roughly 1/2 Tbsp cumin, 1/2 tsp paprika
- 1-2 garlic cloves
- salt & pepper to taste
Chop up all veggies into bite sized pieces. Heat up your olive oil on low-medium heat; toss in all of your veggies, season, and cook until onions are transparent (or until it reaches desired consistency).
What should I eat this with?
I made the stir-fry above for breakfast. I cooked a very large batch of quinoa (I will store the rest in the fridge for quick, easy meals later in the day and week), mixed it in with my sauteed vegetables, and topped it with avocado. If you don't like quinoa, try black or wild rice, couscous, beans, etc. — are all great options as well.
The allotments above serves 2-4 people, but you can easily double or triple the recipe so that you can have convenient leftovers for later.