Time is tight. Make this quick, easy stir fry

Fresh vegetables in season make anything taste better. Stir frying is one of the best ways to cook them and preserve all the nutrients. Overcooking your vegetables will break down the cells of the veggies and release the vitamins and minerals that you need. Stir frying is very quick and the cell walls remain intact for you to get the max out of your food.

The secret to a good stir fry lies in the preparation. Make sure all your ingredients are chopped up before you start. Separate your ingredients according to cooking time and the things that take longer to cook that need to go into the wok first. In this case, the tofu needs to brown before you throw in the veggies so it gets cooked through by the end of the process.

If you don't like tofu, leave it out, but be sure to get some protein elsewhere in your diet...like having a couple of tablespoons of peanut butter for dessert.

This meal has kind of an asian flair. If you want to mix it up a bit, use a less flavored oil and replace the ginger with cumin for a kind of Tex Mex mix.

Quick and Easy Asian Stir Fry

2 tablespoons of sesame oil  (olive oil would be fine too)
1 block of tofu, cubed
Any combination of broccoli, cauliflower, snow peas, water chestnuts, mushrooms, carrots, red cabbage, onions and/or whatever other veggies you have in the house
5 cloves of garlic, minced
¼ teaspoon of red pepper flakes
2 teaspoons of grated fresh ginger
Salt and pepper to taste
¼ cup of water 

• Heat a medium saucepan or wok over medium heat.
• Add the oil and swirl it around the pan to coat the bottom and a bit of the sides. Add the tofu and cook, tossing occasionally, until it starts to get a bit brown. 
• Add the seasonings and veggies and stir-fry until all the bits are cooked but still tender. (Add the water as needed to keep things from sticking.)
• Serve with brown rice or pasta or just eat it by itself.

Vegan, gluten-free