I know I said I was loving my diabetes rotation a few weeks ago, but now I’ve moved onto my family health team rotation, and I think I’m loving it even more. We see patients with all sorts of issues, so everyday is different and poses new challenges.
Even though every patient is different, I’ve definitely noticed some common trends in our counselling sessions. One of those trends being the dreaded vegetable discussion. Yup, dietitians love to put the spotlight on veggies.
This discussion is sometimes met with resistance, and you know what? I don’t blame my patients. If they were raised on boiled Brussels sprouts and steamed spinach, well it’s no wonder they don’t like them! Loving vegetables is all about finding the best ways to prepare them. Roasted Brussels sprouts, green beans with toasted almonds and a touch of butter, cheesy baked cauliflower… now those are some tasty veggies!
One of my other favourite ways to get in a good dose of vegetables is a stir fry. Especially my signature tofu stir fry with sunflower seed butter sauce that I make at least a few times per month. I first shared the recipe on here a couple years ago, but the picture was ugly and no one reads my old posts anyways. So I thought it was time to drag it out from the archives and give it a touch up.
- 1 tsp grapeseed oil
- 1 cup tofu cubes
- ¼ cup sliced onion
- 1 medium carrot, sliced
- ½ red pepper, chopped
- 1 cup broccoli florets
- 1 tbsp sunflower seed butter
- 1 tsp lime juice
- ½ tsp tamari
- 2 tsp hot water
- 1 cup cooked short grain brown rice
- Make the sunflower seed butter sauce by whisking together the sunflower seed butter, lime juice, tamari, and water in a small dish. This may take a bit of effort, but it will eventually become smooth. Add more hot water to thin if necessary.
- Spray a frying pan with oil and let it get hot, then place the tofu in the pan and cook until golden brown. Flip over and cook the other side until it is golden brown as well. Remove from the pan and put aside.
- Heat up 1 tsp grapeseed oil in the pan, then add the onions and carrots. Saute for about 3-4 minutes then add the red pepper. Cook for another 3 minutes then add the broccoli. Once broccoli is steamed through, add the tofu back to the pan along with the sunflower seed butter sauce, stirring to coat all the ingredients. Serve on top of warm brown rice.
Sometimes I make a single serving of the sunflower seed butter sauce at a time, but other times I’ll double or quadruple it. The leftover sauce will keep for about a week in the fridge and tastes great as a dip or sauce for cooked veggies. With the help of a little extra flavour like this, it’s definitely not hard to get your 5 a day!
What is your favourite vegetable dish?