Heart-Healthy Stir-Fry Recipe : Healthy & Delicious Meals



hi I'm Randy Rodney of the conscious play comm I'm a coach a chef and an expert on teaching people how to have the freedom to eat real food without worrying about getting fat and this is how to make a heart healthy stir-fry recipe so today what I'm going to make for you is a vegetable and cashew stir-fry both nuts and vegetables have been linked to a reduced risk of heart disease and I'm starting today with a regular saute pan so if you don't have a wok at home not to worry you can still make yourself a stir-fry and I'm turning on my stove to medium heat I'm actually going to turn it on too high I'm sorry stir fries are typically done on a very high heat and to this pan I'm adding extra virgin coconut oil it's a very stable fat and it has a lot of health benefits it also adds great flavor to our stir-fry so I'm just going to let this oil get nice and hot and we'd like it to get to a place that when we throw in our vegetables it actually begins to sputter stir-fries typically done on a high heat and done very very quickly so what we're using is our flavor base is some thinly sliced onion and along with the onion and I'm adding a clove of sliced garlic to the onion and the garlic I'm adding some thinly sliced ginger and all these aromatics are going to start our base of flavor for our vegetable and cashew stir-fry and so you notice I've changed my cooking tools this is just going to give me more control when I have everything going on in the pan and now I'm going to begin to add the other vegetables in order of the cooking time required the next thing I'm adding in is some broccoli and we're going to get the broccoli going and then I'm going to add some carrots and I've just thinly sliced these carrots on the bias and I'm putting them right into the stir-fry I actually really love the flavor combination carrots and ginger just tastes really really good to me and then the next thing I'm going to add is some shiitake mushrooms shiitakes happened to be one of my favorite mushrooms I love the flavor and the texture and they're really good for us so I have some sliced shiitakes that I'm adding in and I'm going to continue to stir-fry and I'm saving our cashews for dead last the cashews are going to go in actually after I add the rest of the condiments and that's because we want them to stay crunchy if you add them too soon they'll start to absorb everything that's going on in this pan and then you'll be left with some soggy nuts and that won't be good at all what I'm going to be using as condiments today is some organic tamari which is a gluten free soy sauce in addition to the tamari I'm actually using some organic apple juice and what this is going to do is the sweetness of the apple juice is going to balance the salt of the tamari in most Asian dishes you'll find that they use refined white sugar and I prefer not to use that so I'm adding the tamari and I'm adding about an equal amount of my apple juice and I'm just going to let that cook down a teeny bit to coat our vegetables and now I'm actually going to take it off the heat the last condiment I'm going to add is some toasted sesame oil this is not a cooking oil it's a condiment for flavor and I'm adding a bit of the sesame oil and then lastly I'm adding some organic cashews and I'm just going to toss those in give it a quick stir allow all the flavors to marry and there we have our dish full of great color full of great texture full of great flavor and packed with nourishment I'm Randy Radney from the conscious plate comm and this is how to make a heart healthy stir-fry you

37 Comments

  1. So much oil…

  2. no one likes soggy nuts…..2:48

  3. Full of oil too!!!

  4. If you are on a Heart Healthy Diet the you must be using minimal salt or sodium not more than 500mg per meal more less and this seems to be beyond the limits for someone on a low salt Heart Healthy Diet? Am I wrong here what is the nutritional value of a serving of this meal?

  5. Thanks Delicious and healthy 👌🏻

  6. my wife loves my soggy nuts

  7. whats a substitute for soy or tamari Sauce if one is on no salt diet

  8. Thanks so much for the recipe and cooking demo, Randi. It looks delicious!

  9. In a sauté/fry pan, on  high heat, add extra virgin coconut oil and allow to get hot. Vegetables should sputter when dropped in.  For the flavor base, add sliced onion, a clove of sliced garlic, then thinly sliced ginger. These aromatics create a base of flavor. Next, add vegetables according to cooking time-broccoli, then oval sliced (on the bias) carrots, sliced shiitake mushrooms, soy sauce, equal amt organic apple juice (does not have ref sugar). Take off heat. Add toasted sesame oil. Toss in and stir cashews. 

    These are my cooking notes I thought I'd share. Copy, paste and edit as you wish. Bon appetite!

  10. Organic is just more expensive

  11. I'm trying to eat better. I will try this recipe. Liked and Subbed.

  12. Yeah, exactly, too fatty

  13. made my day great 🙂

  14. How not to get fat lol >.> you can be skinny and unhealthy on the inside so I guess that's a different term. However oil is fat lots of it all calories from fat. 3 tablespoons about 350 calories of fat which was added. Plus cashews are mostly all fat for one oz its 150 fat. Yes healthy fats better than bad but that doesn't mean its good to eat it instead. Fat is still fat. So just for the oil and nuts its 500 fat calories. There are 563 calories in a big mac so this meals comparable only there's only 297 calories of fat in the big mac. So theirs more fat in these vegetables but a guess you get more vitamins doesn't make it better fat wise. Lord I could have made a huge pot of veggies for that much oil.

  15. "thinly sliced these carrots." These carrots thick as hell.

  16. Read Ebook Cooking Online https://plus.google.com/105501014499167149085/posts/bzGYgbQBHxn

  17. but it tastes so good

  18. Does it make a difference if you use a different type of mushroom.

  19. Add water chesnuts too! yum

  20. it looks good but way too much salt in the sauces( soya and tamarin) and way too much oil to be heart healthy.

  21. thank you!!! definitely will try this recipe next.

  22. Lol soggy nuts …hehe

  23. Looks great,the apple juice is a new one for me. Thanks for the great video.

  24. It would be helpful if you listed all the ingredients in a recipe format.

  25. did you steam the veg before adding it to the pan?

  26. too much oil!

  27. Can I have the measurement pls… u did not mention about the ingredients amount !!

  28. I wouldnt say this is a meal unless u add some chicken or beef. i cant fill up on whats in that pan. Good video though

  29. Great recipe! I sure can't wait to cook this, I just wrote down my list of ingrediants.

  30. Do you have any cheaper recipes not everyone can afford those ingredients?

  31. I just put this recipe on my to-do list.  Where can i get the recipe?  Thanks, Edith

  32. looks very healthy. can u plz give the list of ingredients? thx

  33. Nice

  34. This chick is fat

  35. light or dark Soy Sauce?

  36. salt ?

  37. Great recipe randy…i love you

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