Monique Gladding
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Vegetable Stir Fry with fried egg

2/6/2020

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Simple, tasty weekday meals. That’s my jam.
• Easy Vegetable Stir Fry • 
​
Big punch of colour, sautéed in a sweet and savory sauce that makes for a healthy weeknight win! Less than 30 minutes to make from start to finish!

What You Need:
  • 1 tablespoon olive oil
  • 1 red bell pepper (sliced)
  • 1 yellow bell pepper (sliced)
  • 1 cup sugar snap peas
  • 1 cup carrots (sliced)
  • 1 cup mushrooms (sliced)
  • 2 cups broccoli
  • 1 cup baby corn
  • 1/2 cup water chestnuts (optional)
  • ¼ cup soy sauce (gluten free if needed)
  • 3 garlic cloves minced
  • 3 Tablespoons coconut sugar
  • 1 teaspoon sesame oil (option to use olive oil if needed)
  • 1/2 cup vegetable stock
  • 1 tablespoon cornstarch
  • chopped green onions and sesame seeds for garnish (optional)


What to Do:
  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 (if using). Sauté 2-3 minutes until veggies are almost tender.
  2. In a small whisk together soy sauce, garlic, coconut sugar, sesame oil, vegetable stock, and cornstarch.
  3. Pour over veggies and cook until the sauce has thickened. Garnish with chopped green onions and sesame seeds if desired.
  4. Add choice protein on top or taken through it. Otherwise enjoy as it is!


Other variations of stir fry
There are so many different ways to customize your veggie stir fry, the combinations are endless!


  • A side of egg
  • Meat : add in some chicken, pork, shrimp, beef or tofu.
  • Vegetables: asparagus, bean sprouts, celery, zucchini, cauliflower, onions or tomatoes add more of variety of vegetables.
  • Nuts: almonds and cashews are great to stir in as well.
  • Spicy: make it spicy by adding some heat with sriracha or crushed red pepper flakes.
Enjoy!
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    Olympian
    Mom | Certified Health & Nutrition Coach
    New Zealand

    Through a moms eyes I speak about the high’s,
    the lows, the hope and despair that comes with
    being an Olympic athlete, how these have shaped
    my journey to health, the love I have for food again,
    the products I enjoy, what drives me and my
    passion to help YOU.
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MONIQUE GLADDING
​Certified Health & Nutrition Coach | Auckland


info@moniquegladding.com
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  • Home
  • About Monique
  • Blog
  • My Store
    • FREE 30 day program
    • DIY
    • work with me
  • Contact
  • DIY Login
    • Dietary Habits
    • Physical Health
    • Life Balance
    • Physical Activity
    • Gut health