Learn Something New: Go-To Healthy Meal

In our daily hustle, we often prioritize tasks over well-being, with health being the first thing to suffer. However, by mastering the art of preparing a healthy meal in under 20 minutes, we can eliminate the stress of meal preparation and ensure we receive the essential nutrients needed for optimal brain function and overall well-being.

Delicious dish of mushrooms, broccoli, peas, and artichokes over nutty brown rice, drizzled with Vietnamese vinegar, red chili sauce, and sesame oil. This flavorful meal takes only 15 minutes to prepare!

Staple Preparation

Frozen Brown Rice
You can either prepare brown rice in advance and freeze it, or purchase pre-cooked frozen brown rice, which is the preferred option for many.

Frozen Vegetables
Keep a variety of frozen vegetables on hand for added nutrition and convenience: mushrooms, peas, okra, broccoli, squash, and artichokes

Protein Options

• Organic Tofu

• Canned Beans
  A combination of rice and beans provides a complete protein source.

Seasoning
Use your favorite seasonings to enhance the flavor of your meal. Here are some examples:

• Asian-Inspired: Soy sauce, rice vinegar, seaweed, peanut butter

• Southeast Asian: Fish sauce, Chinese vinegar, sesame seeds

• Mediterranean: Oregano, red wine vinegar, olives

• Italian: Basil, balsamic vinegar, Parmesan cheese

Oils

• Olive oil

• Sesame oil

• Toasted sesame oil

• Walnut oil

This simple approach ensures you have a healthy and easy base for many meals.

Quick and Easy Vegetable Stir-Fry with Tofu

Ingredients:

• Oil (for cooking)

• Frozen vegetables (mushrooms, and other choices)

• Tofu

• Rice

• Seasonings (salty and sour options)

• Vinegar (optional)

• Water (if needed)

• Olive oil (for drizzling)

• White pepper or other seasonings (optional)

Instructions:

1. Heat the Pan:

   • Pour a little oil into the pan and heat it over medium temperature for 1 minute.

2. Cook the Mushrooms:

   • Add the frozen mushrooms to the hot oil and sauté for about 4 minutes.

3. Add Other Vegetables:

   • After 4 minutes, add the remaining frozen vegetables to the pan. Sauté all together for an additional 3 minutes.

4. Prepare the Tofu:

   • While the vegetables are cooking, cut the tofu into tiny cubes (this should take about 2 minutes).

5. Combine Tofu with Vegetables:

   • Once the vegetables are defrosted and slightly cooked, incorporate the tofu into the pan and sauté for 5 minutes, mixing everything well.

6. Season the Stir-Fry:

   • Add your chosen seasonings, such as something salty and something sour. If the mix looks dry, splash in some vinegar and add a little water if needed. Stir for 2 more minutes.

7. Serve:

   • Plate your stir-fry on top of freshly cooked rice. Optional: drizzle a bit of olive oil on top and sprinkle with white pepper or any other seasoning to enhance the flavor.

Total Time: Under 20 minutes

• Heat oil: 1 minute

• Cook mushrooms: 4 minutes

• Add other veggies: 3 minutes

• Cut tofu: 2 minutes

• Sauté with tofu: 5 minutes

• Add seasoning: 2 minutes

Enjoy your quick and delicious stir-fry!

There you go!

You learned how to cook a staple meal from mostly frozen ingredients. Lean in on frozen foods that are unseasoned because they are as healthy as fresh ingredients. Avoid pre-seasoned food that often has stuff that’s bad for you. By having an easy way out on those days when you’re so overwhelmed with your life, it will bring balance to your life and it will make you feel good about yourself and accomplished.

I hope you like this tiny step towards big life.