Lisa’s 4Leaf Simple Stir-Fry (without the oil)


So simple in fact, that even her husband Jason can handle this one.

Stir-fry is the one signature dish my husband, Jason, makes. You could say it is the recipe that got me into 4leaf cooking; I couldn’t eat stir fry every night for the rest of my life! It is also quick, easy and delicious.

You can add whatever leftover vegetables you have in the fridge or experiment with different ingredients. Here’s one version. Feel free to add or take away anything you choose. That is the beauty of a stir-fry.

This recipe serves 8-10 (great for warming up left-overs in the oven or microwave)

Ingredients:

  • 5 cups of brown rice cooked (use a rice cooker or stovetop and make it ahead)
  • 10 cloves of garlic, minced or pressed
  • 2 heads of broccoli, chopped
  • 16 ounces of mushrooms, chopped
  • 1 can of sliced water chestnuts
  • 2 cups of grape or cherry tomatoes, diced
  • 2 cups of edamame beans, frozen
  • 2 cups of corn, frozen or canned
  • 1/2 cup of sun dried tomatoes
  • 2 tablespoons Bragg’s Liquid Amino or low-sodium soy sauce, or more to taste

Leveraging the simple, yet powerful, concept of maximizing the percent of your calories from whole, plant-based foods.

Directions:

  1. Heat a large nonstick pan on medium heat (with the nonstick pan, there is no need for cooking spray).
  2. Cook brown rice ahead of time.
  3. Using wok or large pan (5 1/2 quart), add garlic and cook on medium heat for about 5 minutes.
  4. Add water as needed to prevent it from burning.
  5. You may also add some Bragg’s for more liquid and some flavor.
  6. Add mushrooms and cook until liquid comes out. Add the rest of the ingredients and cook for about another 10 minutes.
  7. Add the brown rice and mix well.Enjoy!

As for seasoning, my father-in-law, J. Morris Hicks, has started using his favorite Kirkland organic no-salt seasoning on practically everything….except for his Sailors Daily Oatmeal. It’s probably similar to the “21” that we get at Trader Joe’s.

For a “printer-friendly” one-pager, ideal on your fridge with a magnet—Just click here for a PDF.

With love from Lisa...

Click here for the page containing all recipes.

Be sure to tell your friends about our easy-to-remember website at www.4leafprogram.com and if you like what you see here, you may wish to join our periodic mailing list.

Let me hear from you: lisa@4leafprogram.com

If you like what 4Leaf eating is doing for you and your family, you might enjoy visiting our new “4Leaf Gear” store. From the New England village of Holden, Massachusetts — Be well and have a great day.

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About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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One Response to Lisa’s 4Leaf Simple Stir-Fry (without the oil)

  1. Bill K. says:

    Lisa,

    I like your recipe as it is very simple.

    Personally, I would lose the garlic and the braggs and they can be irritants. I know this is not a popular suggestion as I get beat up every time I suggest getting rid of Garlic or Onions but they are irritating to the human body. As evidence onions cause you to tear up and garlic is expelled through your lungs (Bad Breath being the symptom) I have also read that garlic can have some negative effects on brain function. I classify both as similar to drugs in that they can be shown to help in certain whays but have some side effects. As far as braggs it is fermented and is hard to digest chemically. it is also high in salt.

    Red pepper may be a better flavor choice also a tiny amount sesame oil in place of braggs.

    Personally, I add pineapple and sometimes fresh orange juice which gives it a hawaiian flavor.

    Just my opinion,

    Bill

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