A stir fry is a simple way to prepare a meal. It is a Chinese technique that has been around for centuries. It is typically done in what is called a wok, a specific cooking vessel.
You know I am an advocate for health so fry is not a word I typically like. But stir fry is a bit different! When we say stir fry yes the temperature is very high, but we aren't adding a lot of oil like when we fry. Also we want to make sure we use the right kind of oils. If we use an extra virgin olive oil we can burn the oil and it make the dish taste rancid. If we use a canola oil or vegetable oil well it is bad for our health. These oils contain large amounts of Omega 6 and polyunsaturated fatty acids, which we do not want in excess in our bodies. Omega 6 cause inflammation in our body. So much of processed foods contain Omega 6 that this is one of leading causes to why processed foods are linked to lifestyle diseases.
By using olive oil not extra virgin, coconut oil, or avocado oil we are using good forms of oil with health benefits. Stir frys are a great way to prepare a nourishing meal, but make sure that you use the right kind of oil to enhance the health properties of the meal.
Yields 4 servings
1 green, red, and yellow bell pepper -Pero Family Farms - sliced
1 yellow onion - sliced
1 1/2 lbs of wild caught shrimp- peeled and deveined
1/2 cup pineapple- small dice
1/4 cup olive oil or a mixture of coconut and avocado
2 cups of white rice
2 cups water - for the rice
Salt + Pepper
1. To prepare the rice, add rice with water and a pinch or 2 of salt. Bring it to a boil, lower the temperature to a simmer and cover. Let the rice cook for 20 minutes. Once it is cooked, fluff with a fork.
2. Meanwhile prepare the stir fry.
3. Slice the vegetables and pineapple.
4. In a wok or pan, add the oil over medium high heat. Add the onions, season with salt. Let this cook for 2 minutes, then add all the peppers. I use Pero Family Farm Peppers because they are a local South Florida family owned and operated vegetable farm. Season again with salt and pepper and make sure to stir all the vegetables together. Let this cook for a bout 5 minutes.
5. Season the shrimp just a bit and then add to the pan. Stir it so that the shrimp don't stick. Once the shrimp have turned pink, remove the pan from the heat and add the diced pineapple and stir.
6. To serve add the white rice then the stir fry mixture.