Cooking with a wok is a more fuel efficient way to cook foods quickly. You can even get away with using less oil when deep frying with a wok.

Because of its design the heat will spread more evenly and up higher. You can also toss foods more easily with this type of cooking utensil.

Most chefs seem to prefer the carbon steel or cast iron wok because they both seem to conduct heat the best and most efficiently.

And there are also two types of bottoms on a wok.

A flat bottom wok works with just about any stove and the round bottom wok needs an appropriate wok-ring to work with either an electric or gas stove.

BTW, round bottom woks may actually cook foods more evenly and may be better for healthy stir fry recipes.

Most woks are relatively inexpensive and there are several sizes of woks to choose from. 

However, the higher quality woks will be made from carbon steel or cast iron.

Be sure to season your wok to keep it from rusting and seasoning keeps foods from sticking to the wok.

Healthy stir fry recipes are a way to use up those extra herbs and vegetables in the fridge.

1. Heat your Wok up to a Medium High or High Heat.
   
2. Use a Wok or Curved Pan that Cooks with High Heat.
3. And use a High Smoke Point Oil or One that can Take the "Heat".
4. Prep all Your Ingredients Before Stir Frying.
   
5. Only Cook 2 Portions or Servings at one time - to Prevent Steaming your Food.
6. Stir Fry ingredients for a total of Only 2 or 3 Minutes.
7. Toss ingredients or Use a Wooden Spoon to Constantly Move Food around While Cooking.

It's imperative to have all of your ingredients cut and ready to go. 

Once your wok is ready - it will only be a few minutes of cooking time.

And you can use a variety of vegetables and proteins like seafood, chicken, beef, or pork to make your healthy stir fry recipes. 

Just be sure to slice your meats against the grain. 

That way you'll end up with a tender piece of meat to enjoy in your healthy stir fry recipes.

Mongolian beef is what my daughter and I would order whenever we would go to a Chinese restaurant.

This is a much healthier recipe then what you'll be served at almost all Chinese restaurants.

Ingredients:

• Ghee or Organic Coconut Oil
  
• 1 lb. of Grass Fed Beef Sirloin Tips (thinly sliced against the grain)
  

Marinade Ingredients:

• 2 Tbsp. of Coconut Aminos
• 1 Tbsp. Gluten Free Fish Sauce
• 2 Tbsp. Toasted Sesame Oil

Aromatic Ingredients:

• 3 Large Organic Garlic Cloves (finely minced)
• 3 inch of Organic Ginger (thinly sliced and long)
• 2 Red Chili Peppers (seeds removed and thinly cut strips)
• 3 Scallion Bulbs (cut into 3 inch length and separate white from green parts)

Instructions:

1. Pour coconut aminos, fish sauce, and sesame oil over cut meat in a bowl. 
   
2. Toss and marinate for 20 minutes.
3. Heat a large skillet or wok over medium high heat. 
   
4. When hot, lower the heat to medium.
   
5. Add 1 Tbsp. cooking oil and stir fry beef with marinade until meat is no longer pink. 
   
6. Then set beef aside.
7. Add a bit more cooking oil and saute ginger, garlic, red chili peppers, and white colored part of scallions.
8. Heat until vegetables become fragrant. 
   
9. Season with a pinch of salt.
10. Then add back meat along with green colored part of the scallions.
11. Toss everything to combine and then remove from heat.

Ingredients:

• 1. lb. 1 oz. of Rib-eye Steak (cut into slices)
  
• 7 oz. of Organic Broccoli Florets
• 3 oz. of Organic Red Bell Peppers (cut into strips)
• 2 oz. Organic Water Chestnuts (thickly sliced)
  
• 1 Tbsp. of Organic Grated Garlic
• 4 Tbsp. Roasted Sesame Seed Oil or Favorite High Smoke Point Oil
  
• 6 Tbsp. Unsalted Grass Fed Butter or Ghee
• 8 oz. Organic White Mushrooms (thickly sliced)
• 1/4 tsp. Organic Cayenne Pepper
• 1/4 tsp. Sea Salt
• 1 tsp. Organic Ginger Powder or Fresh Ginger
• 2 Tbsp. of Organic Tamari
  

Instructions:

1. Heat up wok or deep sided skillet on medium heat and add butter or ghee. 
   
2. Then add mushrooms and fry until golden brown on both sides.
   
3. Use a slotted spoon to remove and set aside.
4. Add in broccoli, bell pepper, and water chestnuts. 
   
5. Stir a few times and add in 1 Tbsp. of sesame oil. 
   
6. Toss well to coat the vegetables. 
   
7. Sprinkle 1/2 tsp. ginger over the vegetables.
8. Then gently toss for 1 to 2 minutes before removing from wok.
9. Turn up wok to medium high heat and add remaining oil.  
   
10. Add the salt, ginger, and cayenne pepper.  Stir to infuse oil.
11. Lay the cut meat on a single layer in wok and fry for 3 minutes or less.
    
12. Distribute grated garlic and sprinkle Tamari over the meat.
    
13. Flip meat and fry for 1 to 2 more minutes. 
    
14. Then toss meat a few times to absorb more flavor.
    
15. Reduce heat to low and add back your cooked vegetables. 
    
16. Toss continuously for about 1 minute.
17. Turn off heat and serve hot.
    

A Chinese stir fry recipe is usually flavored with soy sauce.  And almost all soy sauce will contain gluten.

Be sure to use Tamari or a gluten free soy alternative - it will say its gluten free on the label.

Serve your healthy stir fry recipe with the usual steamed white rice. 

Or you could try soaked and steamed brown rice for a change.

You could also have your healthy stir fry recipes with fermented quinoa.

Or a low carb cauliflower rice or mash if you want to cut down on the amount of carbs in your meal.

Newsletter #44
The
Violet Flame

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