Healthy Recipe Spotlight: Southern Stir-Fry

With today's hectic lifestyle, it's important to have a small number of recipes that you can make in a pinch and that require a minimal amount of fresh ingredients so that you can keep most of what you need on hand in your kitchen.

This recipe is one of my favorites.  It is low in fat, high in fiber, contains no cholesterol, has adequate but not excessive protein, plenty of starch for energy, and a multitude of vitamins, minerals, and phytonutrients.  The only ingredient that would need to be purchased is fresh spinach.  Everything else can be kept in your pantry for when you are short on time.

Preparation Time: 7 minutes

Cook Time: 6 minutes

Makes 4 servings.

0.5 tablespoon vegetable oil (this can be weaned down further as your tastes adjust)

1 cup cooked brown rice (instant brown rice can be used to shorten preparation time even further)

1 cup frozen whole kernel corn

1.5 teaspoons chopped fresh or 0.5 teaspoon dried thyme leaves

0.5 teaspoon garlic salt

1/8 teaspoon cayenne pepper

1 15-16 oz. can black-eyed peas, rinsed and drained

2 cups lightly packed spinach leaves (you can use A LOT more)

Heat wok or 12-inch skillet over medium-high heat.  Add oil; rotate to coat sides.

Add all ingredients except spinach to skillet; stir-fry 3-4 minutes or until heated through.  Add spinach; stir-fry 1-2 minutes or until spinach begins to wilt.

This recipe is from Betty Crocker's Easy Vegetarian cookbook.

I am a Plant-Based Nutrition Counselor, a graduate of Cornell University's plant-based nutrition program, the only program in the country which focuses on the medical benefits of a low-fat, plant-based lifestyle, and am board certified by the American Association of Drugless Practitioners.  I help people to achieve their wellness goals by providing them with the tools that they need to gain control over their health.  I hope you enjoy my blogs.  If you would prefer individualized assistance with your weight, with a chronic, degenerative disease, with other health and wellness aspirations, or if you would like me to speak to a group, please email me at traceyeakin@gmail.com or give me a call at 724.469.0693 to arrange a time.

I can personally attest to this lifestyle.  The results are nothing short of dramatic.  I had been a vegetarian for 21 years when 4 years ago I adopted an entirely plant-based lifestyle.  Since that time, I have lost over 50 pounds and have kept it off and resolved an autoimmune condition known as idiopathic thrombocytopenic purpura or ITP.  My body was attacking and destroying my platelets.  I could have faced platelet transfusions or the removal of my spleen.  A low-fat, plant-based lifestyle changed everything for me.  My goal is to help as many people as possible to make similar positive changes in their lives.

Download the movie