- Food and Cooking
Delicious Vegetable Stir Fry Recipe
A vegetable stir fry recipe that your kids will devour!
My son has been really fussy about eating vegetables since he was about 5 years old. When he was very little I made sure he ate plenty of veggies, he was almost completely vegetarian.
Then something terrible happened – he started nursery school and I stupidly decided to let him eat school lunch. I cringe now when I think about it because I can’t believe that I trusted the state school system to feed my son!
They served up what I call ‘brown’ food. Chips, pasta, pies etc. with the choice of some green vegetables, and children (as young a 4!) were trusted to line up and choose what they wanted to eat. Of course they didn’t bother with the green stuff!
Peer pressure soon kicked in and within days my son was telling me that vegetables were disgusting! He just refused to eat them. So I had to give him packed lunch instead of a hot meal. But believe it or not the damage had already been done. He hated vegetables from then on.
Authentic Chinese Food!
- Holidays to China for the Adventurerous | Adventure Travel Shop
This is a trip that will give you a taste of real stir fry in China itself. Click on the link for details.
A Funny Story About My Four Year Old
When I say my son didn't want to eat his vegetables, I mean he really did not want to! But he seemed to enjoy lettuce. So I religiously prepared him a lovely bowl of crispy lettuce every evening with his meal.
His chair was nestled by the sofa in the corner of the kitchen over looking the garden. I left him to eat in peace, delighted that at least he was eating some green food!
Some time later I noticed that we had some unwelcome visitors in the kitchen, no not mice - but snails! There were shiny trails all over the kitchen floor! Very odd!
At first I picked them up and took them back into the garden - I could just about cope with that! But one morning I came down in my bare feet and crunched one in between my toes! Yuk!!
The snails had to go!
Later that day I pushed and heaved the sofa away from the wall - and there it was - to my utter horror - my son's lettuce! He'd been hiding it behind the sofa and not eating it at all. He told me he had pet snails that were getting fat!
Son 10 mum 0 - what a slippery child I had reared!
This is not essential for making stir fried, but it does fry things quickly and so keeps the veg nice and crunchy.
This Stir Fry Recipe Worked!
This recipe was a bit of a break through. We decided that it wasn’t the vegetables he didn’t like, but the texture. If you think about it boiling the life out of something and then serving up as it as a mush isn’t very appetizing.
So we tried him with stir-fried vegetables! Guess what? It worked. He actually cheers when they’re on the menu! He is now 14 years old and he will very happily eat stir fried vegetables – huge amounts in fact, and so will his friends!
So here’s the recipe. It’s fast and very easy to stir fry vegetables, which is a real bonus! And you don’t need a wok – although this adds a bit of drama in the kitchen. And of course you can add all sorts of things to the stir fry recipe, like cooked chicken or fried tofu.
You can buy bags of vegetables in the supermarket that have already been sliced, these are great because they have bean sprouts which are a vital ingredient!
We also make him fresh green juice every day. If you click on that link you’ll find an article I wrote about its amazing health benefits.
- Prep time: 20 min
- Cook time: 10 min
- Ready in: 30 min
- Yields: 4
- Soy Sauce
- 2 tablespoons of oil (any will do)
- Bean Sprouts
- Sesame Oil (optional)
- Sesame seeds (optional)
- White Cabbage
- Green leafed veg (any will do)
- Slice all your vegetables thinly. Aim to make them all the same size.
- Put the oil in your wok or skillet and heat until it's really hot.
- Add the vegetable and soy sauce. Not too much because it's quite salty. You can always add more at the table.
- Keep stirring for 5 to 10 minutes. keep the heat high. The vegetables should be crunchy!
- Add a few drops of sesame oil while it's cooking - this gives it a more authentic Chinese flavour.
- Serve immediately
What do you think?
I have also written a Hub about food and nutrition for kids and teens. It's full of advice and tips I'm a teacher so I had lots of dealing with all kinds of kids, especially teens! Click here.
Do you have any ideas about how to get kids to eat more veg? Please leave a comment. Thanks very much indeed for your visit.
© 2014 Giovanna Sanguinetti