Nourishment is a fundamental aspect of body-mind wellness. It provides the raw materials and potential energy required for life-sustaining chemical. Nourishment affects health at the chemical level and also at the personal level. Part of cancer prevention and health creation is developing a nourishing dietary lifestyle that honors both of these aspects by promoting stress-reduction, biochemical balance and enjoyment.

Cooking for friends and family is a truly rewarding experience, especially when it directly benefits everyone’s health. An occasion such as this calls upon the perfect, healthy meal: a garden vegetable teriyaki stir-fry. 

Everyone loves a good stir-fry! But, unfortunately, many recipes use soy, vegetable oils and harsh additives. On the contrary, this stir-fry contains phytonutrient rich ingredients like ginger, garlic, lemon, broccoli and zucchini. This stir-fry will leave you and your loved ones feeling refreshed, healthy and ready to continue with a memorable evening.

The tasty and healthy recipe is brought to you by the marvelous Sarah (Bear) Frazier of BearsHolisticHealth.com.

Garden Vegetable Teriyaki Stir-Fry

(Serves 3-4)

Ingredients:

Teriyaki Sauce:

1 1/2 Tablespoons Arrowroot Powder

1 1/2 Tablespoons Fresh Ginger (roughly chopped)

3 Medium Cloves Garlic (roughly chopped)

1/2 Cup Water

1/3 Cup Bragg’s Liquid Aminos

3 1/2 Tablespoons Pure Maple Syrup

Juice of 1/2 Lemon 

Stir-Fry:

4-6 Teaspoons Water, Divided 

1 Cup Sliced Carrot

Pinch of Sea Salt

1 Cup Sliced Zucchini

4-5 Cups Broccoli Florets

1 1/2 Cups Red, Yellow or Orange Bell Pepper (cored, seeded and sliced)

1 Package of Pasture-Raised Chicken Breast

To Make Teriyaki Sauce:

Pour all ingredients into a blender and puree. Set aside.

To Make Stir-Fry:

In a sauce pan over high heat, add 2-3 teaspoons of the water, carrot and sea salt. Reduce heat to medium-high, cover and let the carrot steam for a few minutes. Remove the cover, return head to high and add zucchini. Toss through to let sear slightly, then add remaining 2-3 teaspoons water, broccoli and bell pepper. Toss through, cover, reduce heat slightly and cook for 2-3 minutes, just until broccoli turns bright green (the veggies will continue to cook in the sauce, so do not overcook). On the side, cut up the chicken in small strips and sauté with olive oil, salt and pepper on medium heat. Once cooked through, add the chicken to the stir-fry.

To Assemble:

Add the teriyaki sauce to the stir-fry. Toss to coat and let the sauce come to a slow boil over medium-high heat. Once the sauce has reached a slow boil and thickened, remove the pan from the heat and serve immediately over brown rice or quinoa. 

References:
https://web.archive.org/web/20190517071228/http://bearsholistichealth.com/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703222/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5486001/