Mushrooms and Asparagus Stir Fry

As always, I encourage you to use garden or organic vegetables whenever possible. This is a great meatless entree, colorful and flavorful but doesn’t mask the taste of each veggie. Aside from the knife work, this is super easy and quick to prepare and is gluten-free, vegan, nightshade free, diabetic friendly, heart healthy and loaded with nutrition.

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Mushrooms and Asparagus Stir Fry

Yield: 2-3 servings

3 rainbow carrots, 1: yellow, orange, purple
3 cups snow pea pods
8 shitake mushrooms
8 Crimini mushrooms
½ yellow or white onion julienne
7 asparagus spears
5-6 cloves of garlic
2 tablespoons coconut oil
2 tablespoons Bragg’s liquid amino or gluten-free tamari sauce
2 teaspoons sugar coconut or white sugar
1-2 teaspoons arrowroot powder

Cut hard bottoms off the asparagus and slice into 2 inch lengths. Remove snow pea spine strings but leave whole. Cut carrots in half lengthwise then diagonal slices. Remove stems from shiitakes and cut caps in half. Slice each Crimini mushroom into 3 slices, julienne the onion and chop the garlic. Tip: Place all of these into a large bowl. Heat oil in a wok or large sauté pan, pour in veggies, Bragg’s, or tamari and sugar and stir fry till a bit of liquid forms at the bottom of the pan (about 3-4 minutes). Sprinkle in arrowroot powder to thicken sauce, cook another 30 seconds stirring constantly then portion and serve.

©2016 Aron Bradley

Thai Pineapple Fried Rice with Shrimp

This is one of my favorite Thai dishes and is really easy to prepare. To keep the rice from being too moist, use a one to one ratio of water in your rice steamer. Assemble all ingredients before stir frying. This is great casual main dish entree or it also works well as a side. Gluten-free, low fat and delicious.

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Thai Pineapple Fried Rice with Shrimp

Yield: 5 servings

12-13 oz., 16-20 shrimp P&D tail on
2 cups cooked, cold jasmine rice
½ large fresh pineapple cut into small wedges
1 red bell pepper small diced
½ red onion small diced
1 tablespoon fish sauce
1 tablespoon coconut oil
1 tablespoon curry powder
2 teaspoons soy sauce
1 teaspoon white pepper
1 cup whole roasted cashews
2 eggs
Optional: 1-2 teaspoons chili flakes depending on heat preference
Carve pineapple bowls for service.

Cook and cool jasmine rice, Chop shrimp saving some whole with tails on for garnish. Mix soy sauce, fish sauce and other seasonings and set aside. In a wok or sauté pan, stir fry shrimp, red peppers and onions till shrimp is cooked. Set aside. Crack 2 eggs into the wok and break the yolks. When almost cooked add the rice, stir fry then add sauce combination. Add pineapple and stir fry till heated. Add shrimp minus the whole garnish shrimp and cook for 30 seconds. Portion fried rice onto plates and garnish with interlocked shrimp and cashews as pictured.

2014 Aron David Bradley

Cashew Chicken Supreme

Most of us have had cashew chicken in Chinese restaurants and it was probably lots of chopped celery and onions, some carrots or peppers for color, and precious few chunks of chicken and cashews. Nothing to write home about. This recipe is supreme because it has tasty premium ingredients like white meat chicken, snow peas, asparagus, shiitake mushrooms and a generous portion of cashews. This recipe is gluten-free, low in fat, diabetic friendly and very nutritious.

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Cashew Chicken Supreme

Yield: 4 Generous Servings

2 cups marinated chicken*
1 ½ cups shiitake mushrooms
1 ½ cups asparagus cut on a bias
1 cup snow peas
1 cup julienne onions
1 cup carrots cut on a bias
1 cup roasted, salted cashews
1 tablespoon olive oil or coconut oil
2 tablespoons gluten-free tamari sauce
1 tablespoon agave syrup
4 cloves of minced garlic
1 teaspoon salt
*Marinated chicken recipe:
2 cups thinly sliced chicken breast, 1 whole egg, 1 tablespoon cornstarch, 2 teaspoons sesame oil, ½ teaspoon baking soda, ½ teaspoon salt. Marinate in fridge for at least 3 hours or overnight.

Prepare all your veggies and place in a bowl. Add tamari, agave and salt.
In a wok or sauté pan heat oil and add onions, garlic and marinated chicken stir fry for 2 minutes then add remaining ingredients adding cashews last. Portion and serve.

© 2014 Aron David Bradley

Japchae Korean Style Sweet Potato Noodles

Japchea or Chapchae (pron. Chap Chea) is a delicious clear noodle dish that is as popular in Korea as Pad Thai is in Thailand (and America). You can use steak instead of ground beef, use ground pork or make it veg and it still tastes great due to the fact that the noodles are like clear glassy sponges which absorb all the flavors you give them. The noodles are made from sweet potato starch making them gluten free if you use the recipe’s suggested tamari instead of the traditional soy sauce.

NOTE: Sweet potato noodles are not low-carb so for a diabetic friendly version uses the Japanese shirataki noodles instead

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Japchae Korean Style Sweet Potato Noodles

Yield: 4 generous servings

8 oz. lean grass fed ground beef
10 oz. sweet potato starch noodles
4 oz. shitake mushrooms sliced thin (stems removed)
4 oz. green onions, julienne
4 oz. spinach
4 oz. red pepper, julienne
1 small carrot, julienne
½ English cucumber, julienne
2 tablespoons dark brown sugar
1 ½ tablespoons gluten free tamari sauce
1 tablespoon sesame oil
1 teaspoon black pepper
4-5 cloves garlic chopped
1 tablespoon sesame seeds
Salt to taste

Boil noodles till clear and tender, rinse with cold water and set aside. In a wok, stir fry beef, garlic, mushrooms add tamari, sugar, pepper and sesame oil, add carrots, onions, cucumber, spinach and noodles. Stir fry another 1-2 minutes bringing the bottom ingredients through the noodles.
Portion and top with sesame seeds. Serve.

NOTE: Sweet potato noodles are not low-carb so for a diabetic friendly version uses the Japanese shirataki noodles instead

© 2013 Aron David Bradley

Asparagus Chicken w/ Oyster Mushrooms

This is a quick and easy stir fry. I used Philippine lemon infused fish sauce but any good quality fish sauce with a squeeze of Meyer lemon juice will do.

Be sure to use the most natural chicken breasts you can obtain and fresh oyster mushrooms. I added a Fresno chile for a mild kick. Use  more than one if you like it hotter. This recipe  is gluten free, diabetic friendly and low-fat .

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Asparagus Chicken w/ Oyster Mushrooms

Yield: 2 generous servings

2 chicken breast tenders sliced thin
1 bunch fresh asparagus spears cut into 2 inch lengths
¼ lb of fresh oyster mushrooms
1-2 fresh Fresno chilies 4 oz. julienne
3 garlic cloves chopped
1 tablespoon Philippine lemon infused fish sauce
2 teaspoons olive oil
½ teaspoon stevia

NOTE: If you can’t find the lemon infused fish sauce just juice 1 Meyer or regular lemon and add it to 2 teaspoons of any fish sauce. Heat oil in a wok or sauté pan. Add garlic and chicken. Stir fry till chicken is nearly cooked then add the remaining ingredients and stir fry for another minute. If you want a sauce that clings you can add 2 teaspoons of cornstarch. Portion and serve

© 2013 Aron David Bradley

Bok Choy, Broccoli and Oyster Mushrooms with Asian Stone Fruit Sauce

When I picked up my CSA box Saturday at the Independence farmer’s market I met another CSA grower from Fall City,  Matthew McDaniel. He is is helping to raise awareness and raise funds to help the plight of the oppressed Akha peoples of Laos, Myanmar, China, Thailand and Vietnam. Matthew and his family also grow some amazing produce and I got some of his bok choy which inspired the recipe you see here. His daughter, who assisted at the booth, was dressed in traditional Akha clothing and headdress which was very beautiful and quite ornate and colorful. This recipe is vegan, diabetic friendly  and may also be gluten-free depending on the plum sauce you use.

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Bok Choy, Broccoli and Oyster Mushrooms with Asian Stone Fruit Sauce

Yield: 2 generous servings
½ lb. oyster mushrooms
½ lb. baby bok choy
½ lb. young broccoli or gai lan
2 teaspoons sesame oil
Pinch salt

Asian Stone Fruit Sauce:
2 white or yellow nectarines diced
3 tablespoons plum sauce
1 tablespoon seasoned rice vinegar
1 tablespoon red wine or sherry
5 garlic cloves chopped
1 teaspoon paprika (for color)
½ teaspoon salt
1 star anise
½ teaspoon red chili flakes or to taste

Place all of the the above sauce ingredients in a saucepan at medium high heat and cook till reduced by a third in volume stirring frequently. Remove anise before serving.

Wash veggies and dry. Slice oyster mushrooms. (You can use fresh shiitaki mushrooms if you prefer) Heat wok, add sesame oil mushrooms and a pinch of salt. Sauté 1 minute then add veggies and ¼ cup water. Cover and steam till for 30-60 seconds. You want your veg to brighten in color but remain semi crisp. Ladle sauce across the plated veg and mushrooms and serve.

© 2012 Aron David Bradley

Baby Bok Choy and Portobellos

I love baby bok choy and so do many others because it flies from my local grocer’s shelves faster than a Lear jet. When I do score some I like simple preparations to feature its delicate crispness. The Thai shrimp paste in this recipe really sets it apart and who doesn’t love sauteed Portobello mushrooms? This recipe is gluten-free

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Baby Bok Choy and Portobellos

Yield: 3-4 servings

3 baby bok choy quartered lengthwise
2 large Portobello mushrooms sliced stem removed
1 red pepper (Fresno) cut into strips
3 teaspoons Pantai norasingh™ Thai shrimp paste in soya bean oil
1 teaspoon salt
1 teaspoon olive oil

Heat oil in a wok and add bok choy, Portobellos, shrimp paste, salt and chili pepper and stir fry for 2 -3 minutes stirring constantly. Portion onto plates and serve.

© 2012 Aron David Bradley

Lobster Surimi Stir Fry

Surimi (imitation crab or lobster) is a versatile protein low in fat and works cooked and in salads. You may use any vegetable combination you like for your stir fry, today’s recipe features savoy cabbage, shiitake mushrooms, onion, asparagus and carrots. This recipe is low-fat, gluten-free, diabetic friendly and high in fiber and nutrients.

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Lobster Surimi Stir Fry

Yield: 4 generous servings

1 bunch asparagus cut into 3 inch lengths
½ head savoy cabbage sliced core removed
½ white onion sliced
3/4 cup matchstick carrots
6-10 shiitake mushrooms stems removed
1 package of lobster flavored surimi chunks
1 ½ tablespoons gluten-free tamari sauce
1 teaspoon stevia
1 tablespoon grape seed oil
OPTIONAL: 1 red chili pepper sliced

Heat your wok or sauté pan with oil and add all of the above ingredients. Stir fry for about 2 minutes. Serve.

© 2012 Aron David Bradley

Kale Shiitake Stir Fry

Kale is one of the healthiest vegetables on the planet yet it is often neglected in America’s food choices. Like most of its fellow cruciferous vegetables, kale has been studied more extensively in relationship to cancer than any other health condition. This research focus makes perfect sense. Kale’s nutrient richness stands out in three particular areas: (1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients in the form of glucosinolates. Kale is a spectacular source of vitamin K and we also know that vitamin K is a key nutrient for helping regulate our body’s inflammatory process. There are in fact so many benefits to kale I could fill pages with valuable information but that is not the goal of this web blog. My goal is creating tasty ways for you to expand your healthy culinary horizons. Here is a delicious stir fry for you to try and I will be adding more recipes in future blogs with this wonderful gift from nature. This recipe is heart healthy, diabetic friendly, vegan, low fat, and gluten-free.
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Kale Shiitake Stir Fry

Yield: 3 servings

½ bunch of kale
2 large carrots
¼ head of cabbage
10 fresh medium/large shiitake mushrooms
1 tablespoon gluten-free tamari sauce
3 cloves of garlic minced
2 teaspoons canola oil
1 Individual serving packet of stevia or 1 teaspoon of sugar

Slice cabbage, kale and carrots as shown. Remove stems from Shiitake mushrooms. Heat oil in a wok or a large sauté pan add garlic, kale, cabbage, mushrooms and seasonings. Stir fry till kale changes dark green color (about a minute). Serve.
© 2011 Aron David Bradley

Simply Stir Fry

I taught a cooking class recently where I outlined my simple formula for eating right.
1. Incorporate vegetables and fruits and whole grains into every meal
2. Use cheese as a garnish, not a protein
3. Use fresh local ingredients whenever possible
4. Sauté instead of fry, steam instead of boil
5. Reduce the unholy trinity: fat, salt, sugar whenever possible.
6. Avoid highly processed and ‘fast’ food

Today let’s explore point # 1. One of the best ways to get a variety of veggies into your diet is stir fry. There are endless ways to combine vegetables and seasonings and it is so quick and easy, I do stir frys throughout the week. Pictured is a wok with green beans, eggplant, red peppers, garlic, shiitake mushrooms, carrots, broccoli, fish sauce, chili flakes and a bit of cornstarch. You can use soy sauce, tamari, sesame oil, fish sauce, Bragg’s Liquid Amino or simply salt for flavoring, add tofu or lean meats or seafood for protein and you have a complete meal in minutes that is healthy and appealing. These components as pictured are gluten-free and diabetic friendly and low fat.