Since diet is the most important element of personal protection against the top killers in modern society, it is wise to learn ways of preparing foods free from disease promoting ingredients. Today’s post features a stir fry sauce and mix composed entirely of plant and mushroom ingredients.
To replicate a teriyaki sauce, flavor balance between sweet, sour, salty, and savory flavors is crucial to enjoying the flavor of the dish. Amounts of each ingredient should be tailored for individual preference.
Coat the bottom of a wok or skillet with a thin layer of water. Crush a handful of almonds and a handful of peanuts into fine minced pieces and add them to the water to extract their oil. Add 2 shakes of sesame seeds. Add 3 crushed cloves of garlic finely minced. Add 3 tablespoons of crushed and minced ginger. Add 2 full shakes of 5 spice mix. Add 5 twists of ground black pepper. Add 2 shakes of cayenne powder or preferred dried pepperfruit to taste (Fresh pepper finely minced can also be used). Add 3 tablespoons of soy sauce. Add half an orange squeezed, and keep the pulp in the sauce, finely minced. Add 2 squeezes of lemon juice, leave pulp out. Add 2 heaping fork fulls of fermented cabbage (sauerkraut or kimchi).
To the sauce, add the following savory ingredients to form the “meat” of the dish: 3 sliced medium button mushrooms, 2 small shiitake mushrooms sliced, and 1/4 package of extra firm tofu cut into small cubes (or half a cup of dehulled edamame beans) with sliced carrots and half a can of peas. Then top with half a medium red onion finely sliced. Fill up the remainder of the dish with green cabbage, broccoli, brussels sprouts, and/or bok choy. Cruciferous vegetables are the “filler” for the dish and should be added until the remainder of the pan is filled. Top with 1 handful of walnuts.
Begin frying on medium high heat. Prepare one cup of instant brown rice in the microwave while the wok/skillet cooks the ingredients. When the rice is done, cover to retain the moisture. Do not stir the skillet until all water in the pan has cooked off and sizzling is heard to thoroughly sear the tofu and mushrooms. Mix the ingredients using a nonscratching spatula. Allow to cook until sizzling is heard again then mix. There should be minor charring on the pan bottom. Scrape it off and mix into the ingredients. When all water is evaporated from the dish and charring occurs easily, add the rice on top. Into the rice, squeeze the other half of the orange and season the rice with soy sauce to taste. Mix all ingredients together and cook until sizzling is heard. Mix again, turn off the burner and allow the bottom of the rice to char as the pan cools. When cooled, mix the ingredients thoroughly and serve.
Cooking this recipe is an easy, quick, and appetizing way to avoid meat, eggs, cheese, sugar, processed grains, and oil while maintaining many of the same flavors of a more conventional stir fry. Since all ingredients contain fiber, it is also good for blood sugar management. The absence of excess oil, sugar, and protein makes it a harmless dish that can be easily digested and enjoyed without fear of aggravating health conditions. To make this recipe low sodium, simply replace the soy sauce with low sodium blend and leave out the fermented vegetables.
