A healthy vegan stir-fry is one of the easiest recipes to whip up for a quick meal.

If you have some frozen vegetables in your freezer and some pre-cooked rice, it can be even faster. Toss everything in your cast-iron wok, and you’ll have dinner in no time. The mixtures of veggies here are as a guide: there are other combinations you can use for wok recipes. One of the best parts of a stir fry is that as long as you have vegetables of different colors and textures, almost anything goes.

Note: If you decide to use a mixture of frozen vegetables, you can toss them in your wok straight from the freezer. Add the oil afterward for flavor (the ice on the vegetables will keep them from sticking).

Here are some healthy vegan wok recipes for you to enjoy!

Vegetable Mix Stir Fry

This recipe serves 6 people.

Ingredients

• 1 tablespoon olive oil
• 2 sweet peppers, different colors, sliced
• 1 handful sugar snap peas
• 1 cup carrots, sliced
• 1 cup mushrooms, sliced
• 2 cups broccoli, cut into small florets
• 1 cup baby corn
• 1/2 cup water chestnuts
• ¼ cup soy sauce or tamari
• 3 garlic cloves, minced
• 3 tablespoons brown sugar
• 1 teaspoon sesame oil
• 1/2 cup vegetable broth
• 1 tablespoon cornstarch

Optional ingredients for serving

• Chopped green onions
• Sesame seeds
• Fresh cilantro

Method

1. In your wok (or use a large skillet), heat the olive oil over medium-high heat.
2. Sauté the vegetables for 2 to 3 minutes or till tender.
3. In a bowl, whisk the soy sauce or tamari with the garlic, sugar, sesame oil, broth, and cornstarch.
4. Add the sauce to the vegetables and cook till the sauce is nice and thick.
5. Serve garnished with chopped green onions, sesame seeds, and fresh cilantro, if desired.

Tofu Veggie Stir Fry

This recipe serves 4 people.

Ingredients

• 2 packages firm or extra-firm tofu (14 ounces each), drained and pressed dry, cubed (1-inch cubes)
• 1/3 cup soy sauce or tamari
• 2 tablespoons freshly grated ginger
• 3 tablespoons brown sugar
• 2 tablespoons maple syrup 
• 2 tablespoons cornstarch
• 3 cups roughly chopped green beans
• 1 cup diced carrots
• 1 cup diced sweet pepper
• 3 tablespoons toasted sesame oil

Optional ingredients for serving

• Rice, quinoa, buckwheat, or noodles
• Fresh cilantro
• Sesame seeds

Method

1. Preheat the oven to 400 degrees F.
2. Put the tofu cubes on a greased or parchment paper-lined baking sheet and bake for 30 minutes. Flip over the tofu halfway to ensure even browning. Remove from the oven and set aside.
3. If you wish to serve rice with this dish, begin preparing your rice or another grain at this point.
4. Combine the soy sauce, ginger, sugar, maple syrup, and cornstarch in a bowl. Set aside.
5. In your wok or large skillet, heat the sesame oil. Sauté the veggies for 5 minutes or till slightly soft, stirring often.
6. Pour your sauce over the veggies and stir well to combine.
7. When the sauce is bubbling, add the tofu and stir. Continue to cook for 5 minutes and remove from heat.
8. Serve as is or over grain for a more filling dinner. Garnish with chopped fresh cilantro and sesame seeds, if desired.

Ginger Stir Fry

This recipe serves 4 people.

Ingredients

• • 1/2 cup soy sauce or tamari
  • 2 tablespoons brown sugar
  • 2 tablespoons cornstarch
  • 2 tablespoons sriracha (less if you don’t like it too spicy)
  • 1 tablespoon grated ginger
  • 2 tablespoons canola or another vegetable oil
  • 1 medium onion, diced
  • 2 sweet bell peppers, different colors, diced
  • 4 cloves garlic, minced
  • 1 zucchini, diced
  • 1 Chinese eggplant (or use bok choy), cut into 1/2-inch slices
  • 1 can water chestnuts (5 ounces), drained
  • 1 head broccoli, cut into small florets
• Rice, quinoa, or another grain (or noodles)
• Sesame seeds (optional, for garnish)

Method

1. 1. Combine the soy sauce, brown sugar, cornstarch, sriracha, and ginger. You can shake to mix using a jar, or with a whisk in a bowl. Set aside.
   2. Heat the oil in your wok and sauté the onion and peppers for 3 minutes. Add the garlic and cook for 1 minute more, then add the zucchini and Chinese eggplant or bok choy and cook for another 2 minutes.
   3. Add the water chestnuts and broccoli and cook for another 2 minutes.
   4. Pour your sauce over the veggies and stir well. Cook till the sauce thickens (about a minute or two). If the sauce is too thick, you can add in some water.

1. Serve as is, or over rice or noodles, sprinkled with sesame seeds.

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Fruits

Fruits are a fantastic source of essential vitamins and minerals and are high in fiber. They offer a broad array of health-enhancing antioxidants, such as flavonoids.

They also comprise fiber that can reduce your cholesterol and promote proper bowel movements. Pears, blackberries, and apples are types of large nutritional fiber fruits. Prunes, black plums, plums, and berries are variations of fruits that contain antioxidants. Antioxidants restrict the generation of available radicals. They can preserve your skin and fight disease.

Types of berries, citrus fruits and variations of fruits consist of vitamin C. These fruits tend to keep your teeth and gums healthy. Vitamin C also promotes immunological function. Guava, mangoes, bananas, and species of melon are sources of relatively great potassium fruits. Potassium can assist in sustaining a healthy blood level and monitor the balance of body fluids.

Vegetables

As a component of a healthy lifestyle, consuming foods such as veggies that are less in calories per cup than some other high-calorie foods may reduce calorie intake. Consuming nutrition-rich vegetables may lower heart sickness threats, such as sudden cardiac arrest and stroke. As a whole, it can help prevent the growth of different cancers. Vegetables are also a great source of antioxidants that support equalizing damage caused by free radicals. These veggies protect against oxidative and inflammatory harm, both of which can contribute to blood sugar and heart illness.

Vegetables and all the healthiest superfoods available can be found anywhere like supermarkets, small markets, and even sidewalk stalls near your neighborhood.

Nuts

Nuts usually identify as rich in fat and calories, but these are the components that create nutritious nuts! The fat in nuts are mainly monounsaturated fats which are considered as good fats. These fats occur naturally and do not show the same health hazards as saturated fats and other fats contained in processed foods like trans fats. Monounsaturated fats in nuts can decrease your cholesterol, restrict your sugar levels and offer additional vital nutrients.

The dense calorie composition of a few nuts is stabilized by the nuts’ protein smash in each serving. Consuming a serving of nuts—one ounce or a small bunch at least four times a week can strengthen your wellness.

Some of the health benefits of nuts that standout:

• A significant source of fiber
• Great protein content
• Plenty of antioxidants
• Decrease bad cholesterol and increase good cholesterol
• Reducing the risk of heart disease
• Help you to stay full
• Support for weight loss
• Contains essential nutrients including magnesium, copper, and vitamin

Legumes

Legumes can be considered as seeds of a plant family named Fabaceae. Some common legumes consist of beans, peas, chickpeas, lentils, soybeans, among others. They are widely consumed worldwide and are a significant component of B and fiber vitamins which can help improve bowel movement. Adding legumes as part of a nutritious diet can help reduce blood glucose levels and blood pressure. They also maintain or normalize heart rate as well as preventing cardiovascular disease and diabetes.

Legumes are also composed of protein, making them excellent support for vegetable meals or meat substitutes. Other vitamins found in this exceptional plant-based food include calcium, iron, phosphorus, magnesium, and zinc. Ideal folate supply is vital for pregnant women in the early stage of the baby in the womb. Plus a tremendous antioxidant source.

Now that we know the benefits of vitamins from certain foods for our body, we need to select the right nutrients that our body requires. Sometimes visiting our doctor first is better because they can guide and advise us on what particular foods we need to consume and what sort of moderation of them that we require.

No matter what, people who eat a well-balanced diet will most likely obtain all the right nutrients that their body needs. Having the right nutrition helps us to perform both mental and physical task that much more effectively and helps us think clearly. Vegetables, nuts, fruits are valuable sources of several vitamins. Combine a different type of them into your everyday diet for adequate health and wellness.

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The post Food Basics, Why Certain Food Types Are Beneficial For Your Health   appeared first on FitNish.com.

Jon Venus is a vegan fitness athlete and Youtuber, showing that the bodybuilding lifestyle can be achieved while following a 100% plant-based diet. If you have been thinking about becoming vegetarian or vegan but are unsure about many things just as we all are at first, then these videos are perfect for you. Jon and his brother go into quite a few useful questions and points about being vegan and shatter a lot of common myths and stereotypes about the topic.

The biggest problem in the world is that marketing forces society to believe something in order to sell certain products, and 90% of the time it’s not the truth. Remember to do your research and never stop learning.

VEGAN Bodybuilding and Diet – THE TRUTH:

• Is it possible to build muscle on a vegan diet?
• Is it necessary to get extra protein from protein powder?
• Where can you get protein from?
• The truth about protein amounts.
• Is animal protein the most complete?
• Milk and calcium?
• What about fish?
• Testosterone boosting with cholesterol from eggs?
• Should we NOT fear carbs?
• Fat intake.

Vegan Bodybuilding and Diet Myths, DEBUNKED:

[youtube_sc url=”https://www.youtube.com/watch?v=mcQ0JbdnEaA”]

• Vegans are denying your biology?
• Seafood is great in Japan?
• The polluted ocean.
• Calcium from milk?
• Should we drink mother’s milk?
• Vegans can never get big as a ‘real’ person.
• Carbs and fat intake for vegans? And insulin spikes?
• Eskimos have been eating meat for ages.
• Omega 3s from plants?

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The post The Truth About Vegan Bodybuilding And Diet, Myths DEBUNKED! appeared first on FitNish.com.

Do you ever go to the grocery store and sometimes end up buying a whole trolley full of fresh fruit and vegetables because you couldn’t make up your mind on what fruit you actually wanted so you just took a bit of everything?  Then you get home and after a week or so most of it has not been eaten and is starting to go off.  So you end up throwing most of it away.  Well here’s an extremely simple way of keeping those vegetables and fruit for a little while longer.

Juice them!

What I mean is this.  When you see some fresh produce of yours starting to go off; for example let’s take carrots or peppers, or even apples.  Take them and stick them in a blender/juicer and blend them up (with the skin on if its edible), then pour into a container or into a zip lock plastic bag and stick it straight in the freezer.  This way you can have a nice natural, healthy juice whenever you want and you avoid letting your produce go to waste.

Most vegetables and fruits cannot really be frozen, since when you defrost them they can come out all soggy.  Believe me I tried.  Don’t ever freeze a cucumber!

There are also many combinations of fruit and vegetables you can try making a juice out of.  You just need to find the ones which you like the taste of and stick with those.

Some combinations can be:
Apples and carrots
Banana and mango
Mango and orange and carrots
Beetroot and carrots
Cucumbers and lemon and Kiwi

But when all else fails just close your eyes and throw some stuff in and see how it tastes!

The post A Simple Way To Not Waste Extra Vegetables and Fruit appeared first on FitNish.com.