Here's a quick summary of some of the nutritional benefits of common herbs and spices:
What do you think? Enough motivation to wipe off the dust on that spice rack and experiment a little more with some herbs and spices??
To go along with the presentation, I did my usual recipe demo. This one was a little more intricate in terms of steps so I'm really glad I had an extra hand to provide assistance! Originally inspired by some homemade sushi making endeavors (i.e. utilizing the leftovers), this recipe brings a tropical twist to traditional stir fry. Plenty of bright colors with the tang of added herbs and spices makes this a fun way to 'taste the rainbow'!
1 cup black thai rice (dry measure)*
16oz firm tofu or boneless, skinless chicken
1 c. mango, diced
1 c. pineapple, diced
1 lb asparagus, steamed, diced
1 large sweet potato, baked, skin removed & diced
2 medium carrots, peeled into ribbons
1 small onion, finely diced
Olive oil or coconut oil
Fresh parsley, chopped
1/4 c. Braggs Liquid Aminos or low-sodium soy sauce
1 tbsp minced fresh ginger
2 garlic cloves, minced
Juice of 1 orange
Dash of tumeric
Pepper, to taste
*Substitute brown rice if unable to find black thai rice (or 'forbidden rice'), canned pineapple and frozen mango if necessary. Substitute your meat of choice is chicken or tofu is not preferred: this also pairs well with shrimp!!
First, prepare your rice in either a rice cooker or boiled on the stove using a ratio of 2 parts liquid to 1 part rice. For an even tastier version, prepare with lite coconut milk instead of water.
Next, prepare your veggies and fruit. You may find it helpful to pre-cook your asparagus and sweet potato as these tend to need more cooking time and moisture to soften.
In a large wok or cooking pan: heat olive oil (or coconut oil) over medium high heat. Add your tofu (or chicken) and saute until lightly browned and golden. Set aside. Add addition oil, then saute onion and garlic for 1-2 minutes until golden and fragrant. Add your asparagus and sweet potato and saute an additional 3-4 minutes. Finally, add your carrots, mango, pineapple, tofu or chicken and sauce ingredients. Stir fry 2-3 additional minutes to allow flavors to combine.
Pair over rice and garnish with coconut, walnuts and fresh parsley to taste.
Download the recipe in PDF form here.
"Enjoy the Taste of Eating Right"
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
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