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Super Easy, Healthy Stir Fry Recipes

Veggie & Noodle Stir Fry

I love a good, healthy stir fry because it’s a quick and easy way to get a rainbow of tender-crisp, delicious veggies on your plate. Combined with a protein and a whole grain, it’s a complete dinner you can have on the table in barely any time – whether you’re just cooking for one or many.

The key is getting maximum payoff for your body with minimum effort in the kitchen. To do so, use high quality, whole food ingredients, and don’t take shortcuts with processed junk. You can even utilize that leftover sautéed, grilled or baked meat, chicken or tofu in your fridge, and make preparation even faster!

Below are two easy stir fry recipes, one Italian-themed and one Mexican. You can make these stir fries with chicken, beef, shrimp or tofu, or even just rice, veggies and beans. The recipes are completely adaptable, too. Go off-script and use whatever veggies you have on hand. The important things are to get a delicious and nutritious meal full of vitamins, protein, fiber, healthy fats and antioxidants, and to enjoy what you’re eating.

You Need Clean Ingredients for Healthy Stir-Fry Recipes

Unlike typical take-out stir fries, these homemade stir fry recipes don’t utilize store-bought sauces full of sodium, sugar and scarier things like modified corn starch (GMO), xanthan gum (thickener), artificial colors (red #40, caramel color), flavors (MSG) or preservatives (e.g. sodium benzoate, potassium sorbate). Those sauces are highly processed foods, which I try to avoid since they diminish the health value of an otherwise heart-healthy stir fry.

What about just using soy sauce to add some flavor? The problem is, most soy sauce is heavily processed and off-the-charts high in sodium. I’d rather use a combination of herbs, spices and chilis (like Mexican Spice Blend or Italian Seasoning & Dipping Blend), with natural salts containing a wide variety of trace minerals (like Vervana savory natural salt blend). Drizzle in some olive oil that’s been made by crushing fresh garlic cloves, basil leaves or jalapeño peppers with fresh olives to naturally enhance the stir fry with rich, rewarding flavor.

Mexican Stir Fry Recipe

Serves 4

  • 2 tablespoons jalapeño-garlic olive oil, garlic olive oil or organic EVOO
  • 1 lb organic chicken breasts or tenders, cut into ½-inch-thick slices; or 1 lb grass-fed beef sirloin, cut into 2-inch strips; or 1 block extra-firm organic tofu*, cubed
  • 1 organic red, yellow or orange bell pepper (or a mix), cut into matchsticks
  • 1 medium zucchini or yellow squash, sliced
  • 2 carrots, thinly sliced
  • 1 large yellow onion, cut in half and thickly sliced
  • 1 cup organic corn (defrosted if using frozen)
  • 2 cups cooked quinoa or brown rice
  • Optional – 2 small cloves garlic, minced  (if you’re not using a garlic flavored olive oil)
  • 1 tablespoon Mexican Spice Blend
  • Savory natural Salt Blend
  • Pepper & Juniper Blend
  • Avocado, sliced (optional)

Heat olive oil in a large wok or skillet over medium heat; cook and stir chicken, beef or tofu until browned, 3 to 4 minutes for beef, 5 to 6 for chicken or tofu. Move meat or tofu to the side of the pan and add bell pepper, zucchini or yellow squash, carrots, onion, corn, garlic and Mexican spice blend to the center of the pan. Cook and stir vegetables for 4-5 minutes, until tender then mix in meat or tofu and stir fry a few more minutes until cooked through. Serve over quinoa or brown rice, garnish with sliced avocado and drizzle with jalapeño-garlic olive oil and a few dashes of salt blend and pepper juniper blend to taste.

*Note for vegans: Beans combined with brown rice give you a complete protein (and added fiber!), so add cooked black beans during the last few minutes to heat through. You can even leave out the tofu and just have veggies, beans and the whole grain.

Italian Stir Fry Recipe

Sautéing zucchini & red pepper for a healthy stir fry
  • 2 tablespoons basil olive oil, garlic olive oil, or organic EVOO (or, if you want a spicier version, jalapeño-garlic olive oil)
  • 1 lb organic chicken breasts or tenders, cut into ½-inch-thick slices; or 1 lb grass fed beef sirloin, cut into 2-inch strips; or 1 block extra-firm organic tofu*, cubed
  • 2 to 3 cups broccoli florets
  • 2 carrots, thinly sliced
  • 1 organic red bell pepper, cut into matchsticks
  • 1 large yellow onion, cut in half and thickly sliced
  • 2 stalks celery, sliced thin
  • 1-2 handfuls of organic baby spinach
  • Optional – 2 small cloves garlic, minced (if you’re not using garlic flavored olive oil)
  • 2 cups cooked quinoa or brown rice
  • 1 tablespoon Italian Seasoning & Dipping Blend
  • Savory natural Salt Blend
  • Pepper & Juniper Blend
  • Fresh basil leaves (optional)

Heat olive oil in a large wok or skillet over medium heat; cook and stir chicken, beef or tofu until browned, 3 to 4 minutes for beef, 5 to 6 for chicken or tofu. Move meat or tofu to the side of the pan and add broccoli, bell pepper, carrots, onion, celery, garlic and dipping spice blend to the center of the pan. Cook and stir vegetables for 4-5 minutes, until tender. Add handful or two of baby spinach to pan then mix in meat or tofu with vegetables, stir fry a few more minutes until protein is cooked through and spinach has wilted. Serve over quinoa or brown rice, garnish with a few leaves of sliced fresh basil if desired and drizzle with basil olive oil and a few dashes of salt blend and pepper juniper blend to taste.

*Note for vegans: Beans combined with brown rice give you a complete protein (and added fiber!), so add cooked white beans – Great Northern beans are a wonderful choice since they take on whatever flavors they’re cooked with, like tofu – during the last few minutes to heat through. You can even leave out the tofu and simply have veggies, beans and the whole grain.

From my heart to yours,

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