Stir*Not Fried*Veggies

Stir fried vegetables are a yummy way to get more colors into your diet. However, many stir-fry recipes are loaded with fat and sugars, making them not as healthy as they can be! So, what I did is created a stir fry recipe with a sauce that doesn’t call for all of the added ‘not so good for you’ things.

Not much time to make food during the week? A majority of the time for this recipe is from cutting the vegetables. If you chop all of your veggies on a day where you are less busy, it will be ready to make for the more busy nights! You can even chop them and throw them into a freezer bag until you need them.

I love mixing my stir fried vegetables with quinoa instead of rice, quinoa provides a complete protein, and therefore a complete meal! But 1/2 of a cup of any whole grain will do.



  • Olive oil spray
  • 3 cloves of garlic, minced or pressed through a garlic press
  • 3 rainbow carrots, sliced diagonally
  • 1 red bell pepper, chopped
  • 1/2 pineapple, cubed
  • 1/4 head of cauliflower, cut into florets
  • 1/4 head broccoli, cut into  florets
  • 4 red kale leaves, chopped
  • 1 C mushrooms, sliced
  • 1-2 C sugar snap peas
  • 1 Tbsp honey
  • 1/2 cup reduced-sodium soy sauce -or- liquid aminos
  • 1/4 cup sake or mirin
  • 1/4C crushed pineapple
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 2 tsp crushed red pepper


  1. Spray a large wok with olive oil and place on medium high stovetop
  2. Add pressed garlic to wok
  3. Add all vegetables and cover wok.
  4. In a small bowl, mix honey, soy sauce, sake, crushed pineapple, garlic, red peppers and ginger (you may need to microwave the honey to make it easier to mix)
  5. Turn stovetop to high heat, add liquid mixture to vegetables in the wok and stir.
  6. Continue to mix the vegetables and sauce for about 5 minutes. Ready when vegetables become translucent. You can cook them longer or shorter depending on you preference for crunchy vs less crunchy vegetables.
  7. Serve over quinoa, or your favorite whole grain. Also great with any hot sauce 😉
  8. Enjoy!


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