Easy healthy veggies
Timothy Hennessy, RHN, RNCP
Stir-fries offer a colourful, creative way to prepare winter vegetables. Warm up with our healthy stir-fry recipes.
Nature knows what it’s doing. During cold weather, winter vegetables react to the cool climate by storing their powerful energy in their roots. Packed with immune-boosting compounds, vitamins, minerals, and fibre, these vegetables are the perfect food to help us stay healthy during cold and flu season.
After we arrive home tired at the end of the day, nothing could be easier to prepare and more nutritious than a dish of these seasonal champions. A stir-fry is a fast and delicious way to dish up veggies, taking little time to prepare and serve. Stir-fries offer great versatility and, best of all, easy kitchen cleanup. One of the simplest ways to prepare them is in a wok.
Here are three recipes combining winter vegetables with flavours and seasonings from some of the world’s tastiest cuisines.
How to stir-fry successfully
Stir-frying is a fast process, so it pays to be organized and have everything you need close at hand once you start cooking.
Here are some general rules regarding stir-fry techniques. Simply follow these steps to make your own creations.
Choosing and using a wok
Choose a good-quality steel wok; avoid woks with nonstick surfaces as the nonstick coating will degrade over time. Most woks require seasoning before initial use, so follow the manufacturer’s instructions for this.
To clean after cooking, add water to the heated wok and bring to a boil, then dump out and wipe the surface. Do not use abrasive scrubbers or soap as the seasoned surface will deteriorate. In classic Asian cooking, woks are round-bottomed and heated over flame to 500 F (260 C) or higher. Modern home stovetops cannot deliver this kind of heat, so choose a flat-bottomed wok that sits directly on the burner for best results. Select one with a long, sturdy wooden handle to make handling easier during cooking.
Health benefits of winter veggies
Cruciferous family (broccoli, cauliflower, Brussels sprouts, cabbage)
Orange veggies (sweet potato, winter squash, carrots)
Alliums (onions, leeks, garlic)
Hardy greens (kale, Swiss chard, collards, mustard greens)