Plant based recipes and healthy living
Atherosclerosis is a serious problem that can lead to heart disease and other health complications. But it doesn’t have to be this way! A plant-based diet and healthy lifestyle are two of the best ways to prevent atherosclerosis and even reverse its effects. In this …
What is Blue Spirulina? Blue Spirulina is a type of blue-green algae that grows in ponds, lakes, and alkaline rich water streams. The dark blue pigment phycocyanin is produced by spirulina from which the algae gets its dark blue color. Blue Spirulina is a good …
If you are vegan, you know the importance of getting enough nutrients in your diet.
While a vegan diet is healthy and can provide all the nutrients you need, it can be difficult to meet all your nutrient requirements without taking supplements.
That’s why today we are going to talk about multivitamin supplements for vegans.
We will discuss the benefits of taking multivitamins, and then we will give you a list of our top 10 best vegan multivitamins on the market today.
A multivitamin is a dietary supplement that contains a combination of vitamins and minerals.
Multivitamins are intended to provide nutrients that may not be consumed in sufficient quantities from the diet.
Some people may choose to take vegan multivitamins as a way to fill in nutrient gaps, while others use them for general health and wellness purposes.
Daily multivitamin supplements come in many different forms, including pills, capsules, tablets, liquids, and powders.
They can also be found as part of pre-packaged meals or snacks.
When choosing a multivitamin supplement, it is important to consider the specific nutrient needs of veganism.
The answer to this question is simple.
As a vegan, you have eliminated an essential food group from your diet, animal products!
This means that there are essential nutrients and vitamins missing in your body.
Even if you eat a balanced vegan diet it’s important to take an essential vegan multivitamin.
These vegan multivitamins should provide all the key nutrients required by your body, so that you can stay healthy and strong throughout life without consuming animals or any other form of animal products such as milk and eggs.
If you choose not to supplement with vitamin B12 and vitamin D, then you may be susceptible to deficiency which can lead to a number of health problems.
Some other essential nutrients that are commonly lacking in vegan diets include zinc, iron and omega- fatty acids.
It is essential to make sure your vegan multivitamins supplement contains all these nutrients for optimal health and vitality.
When choosing a vegan vitamin supplement, always make sure it is certified by an independent organization like the Vegan Society or Animal Welfare Approved.
This will ensure you that the ingredients in the supplement meet the high standards set by these organizations.
Although vegan diets are quite healthy and nutritious, there is one major challenge that vegans face.
Because the vitamin B12 only exists in animal products, it can be very challenging for vegans to get enough of this essential vitamin from their diet alone.
When you do not get enough vitamins on a daily basis, your overall health will deteriorate over time.
If you want to maintain optimal levels of all essential vitamins for an active lifestyle as a vegan, then consider taking high quality multivitamins in addition to eating healthy foods everyday.
Choosing a vegan multivitamin that is tailored to your specific needs will ensure that you are getting all of the essential vitamins and minerals that you need on a daily basis.
Talk with your doctor or nutritionist to figure out which are the best vegan multivitamins for you.
When looking for a vegan multivitamin, it is important to watch out for certain ingredients that are not vegan-friendly.
Some vitamins are derived from animal products, so it is important to avoid those.
Additionally, some vegan multivitamins contain omega 3 fatty acids, which can come from fish oil or other animal products.
So, when shopping for a vegan multivitamin, be sure to read the ingredient list carefully to make sure you are getting a product that meets your dietary needs.
The best vegan multivitamins are those that contain a mix of key nutrients to support your healthy diet.
Men and women may require different amounts of certain vitamins, so it is important to read the label carefully before buying a supplement.
There are a number of fantastic vitamin supplements tailored specifically for women which can provide that extra support with the key nutrients you may be missing in your diet.
For women who have not yet reached menopause, iron is especially important as it supports red blood cell formation during menstruation.
It is best if you take an iron supplement with vitamin C for better absorption into your body – this means that the best multivitamin for vegans should contain both these nutrients.
If you’re looking for a multivitamin tailored specifically towards women then this is our top recommendation.
It’s a best-selling product on Amazon, with an impressive customer rating of over four stars from over 3000 reviews.
It contains all the key nutrients you need as a vegan woman, and comes in both tablet and capsule form.
Check it out in our list of recommendations below!!
The best multivitamin for men is one that helps your body stay energized, supports a healthy immune system, and helps you maintain healthy muscles.
This supplement is made with real, whole foods, providing your body with all the essential vitamins and minerals it needs to function optimally.
Plus, the Whole Food Multivitamin is easy to swallow and digest, making it a great choice for those with sensitive stomachs.
If you’re looking for an all-natural way to improve your health, give NATURELO’s Whole Food Multivitamin for Women a try!
You won’t be disappointed.
I liked that the this multi contained all of the essential vitamins I think that I need and were from organic sources. I’ve only been taking them for a little over a week so it’s too soon to report on long term benefits. I chose to take the 4 capsule per day option rather than 1 a day because the 1 a day seems to rely on synthetic chemical sources. I take them with breakfast and they don’t irritate my stomach. As a senior person I think this multi can help with some health issues that I have.
If you’re looking for a top-quality vegan multivitamin, look no further than Pure & Essential Advanced Vegan Multivitamin & Minerals for Women.
This product is jam-packed with essential vitamins and minerals that are crucial for women’s health.
Pure & Essential Advanced Vegan Multivitamin & Minerals for Women is vegan certified, meaning it doesn’t contain any animal products or byproducts.
It’s also GMO free, gluten free, soy free, dairy free, and sugar free.
So if you’re looking for a safe and healthy way to improve your overall health, this is the perfect product for you.
Order your bottle today and start feeling better tomorrow!
love these vitamins so much, it’s the first thing I’ve put on subscribe and save. I spent two years with nearly daily chest pain from low iron… I couldn’t seem to tolerate any other iron supplements I’ve tried but these have iron and don’t make me sick. My chest pain is gone and I have more energy. These do have a very strong smell but I don’t mind it because I know it’s helping me and I just swallow the pill quickly.
The best vegan multivitamins can be found here in this whole food multivitamin for men.
Not only does it have the vitamins and minerals we need when following a plant based diet, but it also supports prostate health support and energy production.
It is made from real organic fruits and vegetables with no synthetic fillers or preservatives; Non-GMO Verified, Vegan Certified , Gluten Free & Kosher Certified
My husband takes these daily, since he started he can really tell the difference in his energy level and just overall health. We love the ingredients in Garden of Life!
Vegan Vitality Multivitamins & Minerals with High Strength Vitamin B12 and Vegan D3 is a whole food multivitamin that has been specifically designed for vegans and those following a plant based diet.
This product contains essential vitamins and minerals needed on a vegan diet, including vitamin A, C, E, and K as well as zinc and selenium.
The high strength vitamin B12 in this multivitamin supports prostate health, while the vitamin D supports bone health.
This product is also GMO free and gluten free, making it ideal for those with dietary restrictions.
Vegan Vitality Multivitamins & Minerals comes in a convenient capsule form, making it easy to take on the go.
With its affordable price tag on amazon.com, Vegan Vitality Multivitamins are a great vegan friendly multivitamin!
I am very particular with vitamins due to my sensitive stomach. These have gone beyond my expectations. The amount of energy I get within an hour after taking one is amazing. I take it around 10:30 AM and don’t stop moving until 7/8 PM. I’ve even got my spouse hooked on them. Thanks for such a wonderful product. Please don’t ever stop making them. I feel fantastic!
If you’re looking for a high-quality vegan multivitamin, look no further than this essential Vegan Multivitamin Supplement.
This product is chock full of vitamins and minerals that are essential to good health, and it’s specially formulated to meet the needs of vegans.
Plus, it comes in a convenient tablet form, so you can take it with you on the go.
Why should you choose the Deva Vegan Multivitamin & Mineral Supplement?
The Deva Vegan Multivitamin & Mineral Supplement is one of the best vegan multivitamins on the market if you follow a plant based diet.
It’s certified vegan by the Vegan Society, and it contains over 20 vitamins and minerals.
If you’re looking for a vegan-friendly multivitamin that provides all the nutrients you need, this Vegan Multivitamin is a great choice.
Really good multivitamin. I’ve tried more expensive products that are nowhere near as effective as these. though my scope is limited, this is the best MV I found on Amazon.
Order yours today!
This is one of the best vegan multivitamins on the market.
It contains a blend of organic fruits and vegetables that provide your body with essential vitamins and minerals.
This product is perfect for those who are looking for an all-natural and organic way to get their daily dose of nutrients.
One of the great things about Supplements Studio Daily Vegan Multivitamin Plus for Men & Women is that it comes in both pill and powder form.
This makes it easy for you to customize your intake depending on your needs. The pill form we are reviewing here, is perfect for those who are on the go, while the powder form can be mixed into water or juice if you want a more refreshing drink.
Another benefit of this multivitamin is that it is a non-GMO product. This means no artificial colors or flavors are used in making this supplement, so you know exactly what ingredients you’re putting into your body!
They also contains an organic form of calcium which helps strengthen bones and teeth while preventing osteoporosis from occurring later on down the line. It also has organic forms of zinc and magnesium that help with immune health as well as brain function (which is important for everyone)!
In 1978, I opened a health food store. Nothing special about that, but it happened to be one of the 1st ones in my state. I got to try every vitamin, fruit powder, etc etc. I closed it when the big box stores arrived, but continued taking & studying vitamins & herbs. Tried 100s of them. This is by far the best (for me). Its organic, raw, alive, and it works. Will be buying again. TY
Flamingo supplements Multivitamin Gummies are a great vegan source of vitamins.
They provide more than enough vitamins in a delicious candy form so are perfect for a sweet way to boost your vitamin intake!
I am vegan. and these gummies are vegan as well! .. which is awesome! they taste delicious. soft and fresh. will definitely buy again when they run out! highly recommend!
If you are looking for a high-quality vegan multivitamin, look no further than the Amazon Elements Men’s One Daily Multivitamin.
This multivitamin is packed with essential nutrients that are beneficial for men, including vitamin D and zinc.
Plus, it is easy to take – just one tablet per day!
The Amazon Elements Men’s One Daily Multivitamin is formulated with your health in mind.
It contains no artificial colors, flavors, or sweeteners, and it is gluten-free and dairy-free.
It also meets all of the requirements set by Whole Foods Market for their premium quality standard.
So why should you choose the Amazon Elements Men’s One Daily Multivitamin?
So you can see this product is right up there with the best multivitamins out there for men.
So many vitamins on the market these days but this one appears to be true quality. Some vitamins upset my stomach but this one doesn’t bother my stomach at all. After about 5 days of taking it per the instructions on the bottle I felt noticeably less tired during the day. The ingredients seem to be more straight forward and maybe more natural than most. Most importantly is that I feel better and my stomach doesn’t get upset.
It’s not only grown ups that follow vegan or plant based lifestyles.
Many parents encourage their kids to follow a more ethical and nutritious diet.
Strawberry, papaya, and super punch vegan multivitamin gummies are designed to give your child the nutritional boost they require.
These vegan vitamins for kids are essential for vegan children who need a nutritional supplement to their diet.
They contain a range of essential minerals and vitamins that help keep kids healthy and strong.
The great thing about these gummies is that they taste good too!
My son loves them, and I love knowing that he’s getting the nutrients he needs in an easy-to-digest form.
I highly recommend Mary Ruths Kids Multivitamin Gummies to any parent looking for an affordable, high-quality multivitamin supplement for their child.
I do not like Stevia or other sugar alternatives, but I tried different multivitamins for my daughter, and this one is far the most accepted for her!
If you’re looking for a good way to start your day, try Mary Ruths liquid morning multivitamin!
It is an vegan essential multivitamin that provides your body with all the nutrients it needs to start the day. It contains key vitamins & minerals, including those that aid in metabolizing amino acids, which are important for muscle health and tissue repair.
This multivitamin is perfect for anyone who wants an easy way to get their daily nutrients.
This is my favorite multi-vitamin ever. It’s delicious, high quality, and never makes me nauseous or jittery like so many other brands do. I’ve gone through several bottles now and will continue to use it.
Finally, we’ve reached the end of our journey through the wonders of vegan multivitamin supplements.
Have you tried any of them before? Are there any that I haven’t mentioned in this article?
Let me know in the comments below!
If you want to learn more about how healthy lifestyle and nutrition can help get rid of your health problems, sign up for my newsletter where you’ll get a weekly dose of motivation and knowledge delivered straight to your inbox!
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Thanks for reading as always
Introduction Hello to all the lovers out there!! Valentine’s Day is just around the corner, and that means it’s time to start planning a special valentine’s day dinner to serve to your loved one! Some choose to eat out on valentines day, however it can …
Vegan protein powder. If you are vegan or vegetarian, then you know that finding good sources of protein can be a challenge. This is especially true if you don’t eat meat or dairy products. One great way to get your daily dose of protein is …
Never thought of potato and leek soup as a seductive starter for a valentines meal idea?
Usually what comes to mind? Chocolates? Oysters? Caviar? (Non vegan cliches I know!)
While all of these foods have their own unique romantic charms, there’s something special about potato and leek soup that makes it the perfect candidate for a romantic valentine’s day dinner idea.
Especially when you are following a plant based diet.
The flavors and textures are delicate yet complex, and the health benefits of both ingredients make it the perfect choice for a healthy and indulgent meal.
This healthy Potato and leek soup is a classic combination that never fails to impress. The creamy potatoes and silky leeks are the perfect partners, and the result is a luxurious soup that’s perfect for a special occasion.
This soup can be made ahead of time, so it’s ideal if you’re short on time – it’s truly a healthy vegan meal that tastes like you spent hours slaving away in the kitchen.
Everyone will be impressed with this healthy twist on a classic, so give it a try next time you’re planning an intimate evening for two!
Valentine’s Day is a special occasion that’s all about loved ones spending time together. What could be more perfect than enjoying a delicious meal made with love?
This healthy potato and leek soup is the perfect Valentines day dinner idea for a romantic evening. The flavors are delicate and complex, and the soup is so easy to make – so you’ll have plenty of time to spend with your loved one.
It can be served as a starter or a main course, so it’s perfect for any occasion.
It’s also the perfect dish for winter months when you want something hearty, but not too heavy.
Serve with crusty bread and vegan butter on the side, and enjoy!
1. Leeks and potatoes are a delicious combination in this luxurious yet healthy soup
2. The recipe is easy to prepare, but the final result tastes like it took hours
3. This dish can be served as a starter or main course for any occasion
4. It’s perfect for winter months when you want something hearty, but not too heavy
5. Serve with crusty bread and butter on the side
6. Enjoy!
METHOD
1. Firstly we need to get the leeks thoroughly washed. They are notorious for having soil and sand hidden among the individual layers and we definetly do not want that in this classic soup. Add 1 Tbsp olive oil and the butter to a heavy based pan and add the sliced leeks and onions.
2. Cook for 10 minutes over a medium heat until soft and translucent, then add the rest of the ingredients to the pan.
3. Pour in the stock and bring to a simmer. Continue to simmer for 20 minutes until the potatoes are cooked through. Once the potatoes are cooked, remove the bay leaves from the pan and discard.
4. Using an immersion blender, blend the soup until smooth and velvety. Add the creme fraisch and stir through until fully incorporated and keep warm.
5. Heat the remaining olive oil in a frying pan over a high heat. While that happens, finely slice some of the trimmed leek into matchsticks Then add to the pan.
6. Stir fry for 1 – 2 minutes, or until brown and crispy. Once brown and crispy, place onto some kitchen paper to absorb excess oil and set aside for the finished soup.
Ladle the velvety potato and leek soup into bowls and place the crispy leek shards on top.
I love to eat this soup with some crusty seeded bread with some vegan butter and it really makes for the most delicious meal.
Homemade croutons will always work with this too.
I have also served this soup with a grilled vegan cheese sandwich which works sooooo good!!
For a romantic valentines dinner idea though, I would keep it simple. Most probably served as a starter.
Maybe you could follow this dish up with our fantastic Creamy mushroom risotto with griddled asparagus spears, which is so rich even non vegans would be shocked to know it had no dairy in it.
Trying to find Valentines day meal ideas can be a bit of minefield, and there are so many complex recipes out there aimed at impressing your loved one.
A Valentines dinner should be easy and quick so you can spend more time with the person you love rather than getting sweaty and stressed in the kitchen.
This Valentines day potato and leek soup ticks all the boxes when it comes to making an impressive dish with very little effort and time needed.
This soup is vegan and gluten free. It’s also light and low in calories, making it the perfect healthy meal choice.
The classic flavor will always impress and despite being a simple and quick recipe to make, it will give the illusion you have been working in the kitchen for hours.
The butter and Creme fraiche additions are totally optional, if you want to keep this extra healthy just leave them out. However, for a special valentines dinner course it really gives the soup an added layer of luxury which will definitely impress your loved one.
This potato and leek soup recipe will make the perfect starter to your valentines dinner, followed by our indulgent Mushroom risotto with grilled asparagus. You can find the link to that recipe, and other recipes similar to this potato and leek soup below.
I really hope you enjoy this helps you with your Valentines day dinner ideas, and if you make it you really impress your loved one.
If you can share this recipe I would be so grateful, and don’t forget to comment on this and let me know what you think. Especially if you have given it a try.
Thankyou for reading as always.
As one of the most southern states in the USA, Texas has always been close to Mexico. This proximity has led to a strong cultural and culinary connection between the two regions, with Mexican food being particularly popular in Texas. There are many restaurants in …
Why you should follow a plant based diet The world is changing. We are now living in a time where the planet’s future depends on what we decide to eat. But it doesn’t have to be so hard! With the right information, everyone can make …
Vegan stir fry recipes are perfect for a quick and easy weeknight meal.
It’s packed with flavor and takes only 15 minutes to make! The best part is, served over a bed of brown rice it’s super healthy and satisfying.
We’ll show you how to make a delicious chicken stir fry without any meat.
So, if you’re looking for a tasty vegan dinner idea, this is the recipe for you!
The answer to this question is a little complicated. Stir fry can be healthy or not, depending on the ingredients that are used.
For example, if you make a vegan stir fry with lots of fresh vegetables, it will be very healthy.
However, if you use unhealthy ingredients like high-fat oils, sugar laden stir fry sauce or processed meats, then the stir fry will not be as healthy. So, it really depends on what you put into your stir fry!
That said, stir fry is generally considered to be a healthy food choice.
They are low in calories and usually contain lots of vitamins and minerals.
Plus, they’re easy to prepare and cook quickly, making them the perfect weeknight meal!
Yes! It’s possible to make vegan stir fry without oil by using a water sauté method instead.
Water sautéing is a vegan cooking method that uses water instead of oil in place of sautéing.
The only down side for this method is sacrificing flavor, especially if sesame oils are used in the recipe. However, if your goal is to reduce the amount of fat in your diet, then water sautéing is a great way to do it.
Meatless stir-fries can be a healthy vegan and vegetarian alternative to the usual meaty recipes, but it’s hard to get the texture of meat using vegetables alone.
There are lots of vegan ingredients that you can use in place of beef, chicken or pork for your vegetarian stir fry dishes.
Tofu is an excellent vegan protein source because it absorbs flavors from other ingredients well and holds its shape as it cooks.
You can pan-fry extra firm tofu with sugar snap peas and stir fry sauce to create a delicious meal with a chewy “meaty” texture that works perfectly with any vegetable fried rice dish.
Another great way to use stir fried tofu is to crumble it into small pieces and use it as a vegan beef or chicken substitute.
Seitan is made from wheat gluten and has a chewy, “meaty” texture that makes it a popular vegan meat alternative.
You can buy pre-made seitan strips or cubes at most health food stores, or you can make your own by mixing wheat flour with salt and hot water.
Seitan works well in any dish that calls for cooked ground beef or pork.
All types of beans are all great vegan substitutes for ground beef in stir fry dishes.
You can buy vegan ground beef crumbles at most grocery stores, or you could use canned beans and pan-fry them in olive oil until they are crispy on the outside but still soft inside.
Tempeh is a vegan meat substitute made from fermented soybeans that have been pressed into cakes.
It has a nutty flavor and chewy texture similar to tofu, but unlike tofu it doesn’t need time for marinating before cooking because its flavor is already strong enough by itself!
Lentils have become very popular as vegan meat substitutes because of their high fiber content (which helps keep cholesterol low) and protein levels.
They also have a mild flavor and soft texture that makes them perfect for vegan stir fry dishes.
You can buy pre-cooked lentils at most grocery stores, or cook them yourself by boiling in water until they are soft.
Mushrooms are perhaps one of the most versatile vegan ingredients. They can be cooked in a variety of ways, and they taste great no matter how you prepare them.
Mushrooms have a meaty texture, which is what makes them such an effective vegan ingredient in a vegetable stir fry.
For example, if you’re trying to make vegan barbecue sauce or vegan nachos with plant-based cheese and ground beef substitute, mushrooms are often used as the base for these recipes because their consistency is so similar to regular meat when it’s broken down into smaller pieces!
A good quality wok is definitely worth the investment if you’re looking to add more vegan meals into your repertoire.
They heat up quickly and distribute heat evenly, resulting in crispy tofu and perfectly cooked vegetables.
Plus, there are endless possibilities when it comes to what you can cook in a wok – from crispy vegan General Tso’s chicken to a delicious veggie stir fry like the one in this article.
So if you’re looking for an easy, weeknight-friendly meal, a wok is the way to go.
If you don’t have a wok yet, you can check out the selection on Amazon.com!
They have a wide variety of sizes and styles available, so no matter what your cooking needs are, we’ve got you covered.
I use this one and can’t recommend it enough for all your Asian style cooking needs!
Stir fry, you’ve got to love it!
It’s so simple to prepare, so fast cook, so delicious and satisfying and packed with massive amounts of nutrition.
This vegan stir fry is the perfect weeknight meal! The recipe is simple to follow and only takes about 15 minutes from start to finish.
You’ll need some basic ingredients like tender-stem broccoli, mushrooms and a super tasty homemade stir fry sauce made with soy sauce, rice wine vinegar and maple syrup.
Serve the stir fry over a bed of either brown rice or white basmati rice for a complete meal.
The combination of all the ingredients really makes for a delicious gluten free vegan stir fry!
I especially love the combination of tender-stem broccoli and mushrooms. The flavor of the stir fry sauce is bomb too, made with soy sauce, rice vinegar and maple syrup. If you have vegan oyster sauce on hand, adding this to the vegan stir fry makes for an even tastier meal.
You can also add extra vegetables like green beans, baby corn, red bell pepper, Bok choy and bamboo shoots or other vegan protein sources such as tofu or tempeh if you wish – just make sure to sauté them before cooking up your vegan stir fry so that everything cooks evenly at the same time.
So you can see how easily customizable this vegan stir fry can be!
To serve vegan stir fry, simply place it on a bed of either brown rice or white basmati rice and enjoy.
You can also use this vegan stir fry as part of your vegan meal prep for the week too if you wish. Just store everything in separate airtight containers to prevent any sogginess before reheating when ready to eat.
That’s how easy vegan cooking really is!
With simple ingredients and some minimal effort, you’ll be enjoying a delicious vegan stir fry that’s gluten free, super healthy and nutritious but completely guilt-free in no time at all!
I hope this vegan stir fry recipe inspires you to get into the kitchen and start experimenting with new flavors so that we can continue improving our plant-based diet together!
Tender-stem broccoli, also known as broccolini is a member of the Brassica family, which contains ingredients such as kale, cabbage. Brussels sprouts, cauliflower and Bok Choy.
Tender-stem broccoli is similar to regular broccoli, with a milder, slightly more sweet nutty flavor.
The difference in appearance is it has a thin tender stem and a small florets at the top .Rather than the thick woody stalk and the large head of regular broccoli floret.
It’s even more of a nutritional powerhouse than regular broccoli. Providing you slightly more phosphorus, calcium and manganese.
However, it packs almost four times as much A vitamins than your standard broccoli. Making tender-stem broccoli an absolute powerhouse of nutrition.
A genuine super food in its own right.
Mushrooms are truly amazing. They are a rich source of fiber, protein and antioxidants and are super low in calories.
Just One Cup of mushrooms provide only 15 grams of calories, 2.2 grams of protein, 0.2 grams of fat, 2.3 grams of carbohydrate, 0.7 grams of fiber and only 1.4 grams of sugar.
They’re a great source of selenium, copper, thiamine, magnesium, and phosphorus.
They play an amazing role in reducing the risk of developing serious health conditions such as Alzheimer’s, heart disease, cancer and diabetes.
They also contain small amounts of vitamin B12 and vitamin C, as well as folate. Vitamin B12 combines with folate and improves your immune system and mood.
It’s an incredibly important vitamin for your nerve cells and genetic material. B12 is an important vitamin which we need on a plant based diet as it’s a difficult vitamin to source without consuming meat.
So eating mushrooms regularly can provide you with some vitamin B12 naturally.
Not only that, despite being a powerhouse in nutrition, mushrooms also provided delicious umami meat-like flavor and texture to dishes.
They take on flavor incredibly well and are a fantastic ingredient to use when Transitioning to a plant based diet.
There’s nothing wrong with simply stir frying your mushrooms and broccoli in a little bit of oil and serving them as they are, with some rice, noodles or pretty much anything you desire,
But for me, it’s all about the base flavors which compliment the vegetables that we use.
And for this recipe it’s going to be the classic garlic, ginger and chili combo which always works so well.
We’re also going to create a sticky homemade stir fry sauce from soy, rice wine vinegar and a little sweetness from Maple syrup.
It really is all about the base.
I’m not talking about the base from your stereo, I’m talking about the base flavors which will create a memorable plant based stir fry with stir fry sauce you’ll want to make again and again.
Not only does garlic, ginger and chili provide fantastic aroma and flavor to your dish, they’re also nutritional powerhouses in their own right.
Needs no introduction to its health benefits, it’s been used for centuries and centuries and probably even longer for It’s medicinal uses. It’s absolutely packed full of antibacterial, anti-inflammatory goodness.
Not only tastes great and provides a warming spice flavor to it to dishes. It also comes with its own bag full of health benefits.
It can relieve the symptoms of cold because of gingerol, which is the active compound found in ginger.
Ginger has the ability to reduce feelings of nausea and morning sickness. It can relieve pain thanks to its powerful Anti inflammatory qualities.
Also it can also help to manage cholesterol levels and reduces damage to your arteries by lowering high blood pressure.
All of which has fantastic benefits for heart and cardiovascular health.
Have a compound known as capsicum. It’s the primary compound in Chili Peppers and is what gives the pepper their distinct taste and a wealth of health benefits.
These benefits include improving digestive health and metabolism.
It can alleviate migraines and reduce the risks of cancer.
It has the ability to fight fungal infections as well as colds and the flu, and provides joint pain relief due to its inflammation reducing qualities.
Chili peppers support cardiovascular health and red blood cell growth.
It also helps to keep your hair and skin healthy.
Now that’s the kind of base I’m talking about.
let’s talk about sesame oil, shall we?
Sesame is a flowering plant in the genus Sesamum. The seeds of this plant are commonly called sesame seeds and have been used as food for more than 5000 years.
Sesame oil is pressed from these sesame seeds, which can be black or white depending on the type of seed. The darker variety of sesame seeds has a stronger flavor and aroma than its lighter counterpart however either one will work great in this stir fry dish!
I love to use both oils because they bring different flavors to my cooking; toasted sesame oil makes it taste like peanut sauce while light brings out an earthy flavor that I think works well with vegetables such as broccoli or mushrooms.
Sesame oil, like sesame seeds, is high in antioxidants, which can help protect your cells from damage.
Like other seeds and nuts, sesame seeds and its oil is also a good source of vitamin E and minerals like magnesium, potassium, and zinc.
The flavor of sesame oil is unique and really brings out the best in stir fry recipes!
If you’ve never used it before, I encourage you to give it a try. You might be surprised at how great it tastes.
Let’s begin with the stir fry base ingredients.
I’ve already explained the beauty of the base ingredients above and for this we are using garlic, ginger and chili.
These provide amazing aromatics and flavors, which are going to really complement the tender-stem broccoli and the mushrooms.
We need to prepare the garlic by mincing it, or finely slicing it, depending on your preference.
We are going to grate or finely slice the ginger into matchsticks, again depending on your preference.
They finally we’re going to finely dice the chili.
These are going to be the flavor enhancers to this stir fry.
Get them prepped and then we’ll move on to the mushrooms and tender-stem broccoli.
Slice the chestnut mushrooms around 1/4 of an inch thick and the chanterelle mushrooms into bite size pieces.
The tender stem broccoli really doesn’t need much preparation at all.
For my preference in this stir fry recipe, I sliced the stem in half lengthways. This just reduces the cooking time needed to get that nice tender bite.
Once all your ingredients are chopped and prepared we are on to the the easy part.
Heat your wok or frying pan to its highest temperature.
We want to get some color on the mushrooms before we add the other ingredients.
Once your mushrooms have a nice golden color to them, add the tender stem broccoli, the ginger and the chili to the pan.
You’ll notice that intense blast of Asian aromas that are just so inviting.
This is because when garlic cooks too much it can become bitter and not very pleasant.
We want that fresh garlic flavor in there not a bitter burnt flavor.
Let the stir fry veggies sizzle together in the pan for three to five minutes.
We are going to add a splash of soy sauce, a splash of rice wine vinegar, and a splash of Maple syrup to the stir fry.
This is going to create a delicious savory and slightly sweet stir fry sauce to glaze to finish the stir fry perfectly.
Let that sizzle in the pan for around 30 seconds to a minute until it reduces and goes slightly sticky, and then your stir fry dish is finished.
I love serving these stir fry veggies over a bed of brown rice or white rice, with a wedge of lime on the side and a little fresh coriander.
You can find a recipe to make the most perfectly cooked basmati rice right HERE.
The lime really gives this dish a beautiful zing that livens up the flavors of any stir fry recipes even more.
Add some finely sliced spring onions and a sprinkling of sesame seeds over the top for added crunch and flavor.
And if you love some extra spice, a few slices of fresh chili will give you your heat fix.
Alternatively you can serve this on a bed of noodles to make it a vegetable and noodle stir fry if rice isn’t your thing.
Typically, a homemade stir fry sauce is done by utilizing fresh produce without refined sugars.
Whatever jarred stir fry sauce you purchase at a store will usually contains a huge amount of artificial flavor that mostly translates into sugar.
I use organic maple syrup for my stir fry sauce in this recipe.
Not only is it much better for you than a refined sugar, it also elevates the flavor so much more than sugar ever could.
If you didn’t know it already, burnt garlic tastes disgusting!
When we cook a stir fry it is cooked over a high heat, which really leaves the garlic susceptible to burning.
To avoid his happening don’t add the garlic to the pan until the last 2-3 minutes of cooking.
This way you will get all of that delicious garlic flavor without any acrid burnt flavor thrown into the mix.
You can prepare all the ingredients in advance and keep in the refrigerator for 24 hours before cooking.
Leftovers can be stored in an airtight container for 4-5 days and re-heated when needed.
Stir fry really packs so much satisfying flavor for such a quick and easy dish to make.
As always please don’t forget to rate, comment and share this recipe if you make it.
Thanks for reading as always.
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