Staple Protein & Greens Stir-Fry

I love this simple, nutritious and delicious recipe as you can play with countless variations, utilising your favourite vegetables, meat, fish, poultry, herbs & spices…or just whatever you have left in the fridge!

The basic principles of this versatile recipe is to cook your choice of protein in a fry pan with a healthy oil, vinegar, and spices, then to add greens in the last 2 minutes of cooking. On the vegetable front, I start with rainbow chard, Asian greens, spinach, kale, and most other varieties of leafy greens. Then throw in broccoli, green beans, capsicum or Brussels sprouts. Experiment with the types of animal protein, cuts of meat, and seasonings you use, and remember to rotate through different greens to maximise the health benefits. If you feel the greens are bitter, add a little extra apple cider vinegar, lime juice, or lemon juice. The bitterness is the alkalinity of the food, so a bit of acidic liquid will often mellow that out.

Any variety of meat and greens will work well together using this recipe. Wild salmon and cooked greens works well. Here are the basic proportions…

Ingredients:

  • 1 tbs healthy oil (coconut, sustainable palm oil, animal fat, butter or ghee)
  • Your favourite seasonings to taste (experiment!): garlic (add with greens), ginger, fresh or dried herbs (basil, rosemary, thyme, etc.), dried spices (cumin, curry powder, chili powder, turmeric, paprika, even cinnamon).
  • 1-2 tbs vinegar and/or citrus juice: apple cider vinegar, balsamic vinegar, lemon juice, lime juice, red wine vinegar
  • 1 tsp organic kelp powder (optional)
  • 1 tsp sea salt
  • 500g-1kg meat or fish: nitrate-free bacon (cooked before the main protein source), ham, beef, chicken, turkey, pork, salmon, white fish, lamb, heart, liver
  • 6-7 ½ cups greens and other vegetables: chard, broccoli, Asian greens, kale, spinach, cabbage, capsicum, green beans, carrots, cauliflower, eggplant, mushrooms, onions

Method:

Add healthy oil to a large fry pan with cover over medium heat. Add seasonings, vinegar, kelp powder, and salt. Add meat or fish, and simmer until it is cooked to your liking. Keep in mind that the more done the meat is, the more tough it is likely to be. Add greens, and steam for another 1-3 minutes.

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