Have you ever craved the rich and aromatic flavors of an authentic Asian stir-fry, but didn’t know how to recreate it at home? Whether you’re a fan of Chinese cuisine or just looking to spice up your weekly meal routine, learning how to make a delicious stir-fry is a great place to start.
With just three simple ingredients, you can achieve an authentic Asian spice flavor that will take your taste buds on a culinary journey. If you’re a fan of Chinese food but don’t want to order takeout every night, say goodbye to takeout and hello to homemade goodness with this quick and easy guide to creating an amazing stir-fry!
The key Asian spices in many Chinese dishes are:
1. Garlic
2. Ginger
3. Soy sauce
With a little practice, you can create authentic-tasting Chinese food that’s just as good as what you would get from a restaurant and maybe even better!
As stated, for a delicious and simple Chinese stir fry, the Asian spice flavors to use are freshly grated ginger, chopped garlic, and soy sauce.
Add in some cornstarch, brown sugar and water and you have an amazing all-purpose marinade and stir fry sauce.
What are the top 5 health benefits of combining garlic and ginger when cooking?
The top 5 health benefits of combining garlic and ginger when cooking:
Boosts Immunity: Garlic and ginger are both rich in antioxidants and anti-inflammatory compounds, which can help strengthen the immune system and reduce the risk of infections and diseases.
Improves Digestion: The combination of garlic and ginger can aid in digestion by increasing the production of digestive enzymes and reducing inflammation in the gut.
Lowers Blood Pressure: Studies have shown that garlic and ginger may help lower blood pressure levels, which can reduce the risk of heart disease and stroke.
Reduces Inflammation: Both garlic and ginger possess anti-inflammatory properties that can help alleviate inflammation throughout the body, including in the joints.
May Prevent Cancer: Some research suggests that the compounds found in garlic and ginger may have anti-cancer properties, making them potentially powerful allies in cancer prevention.
Make your Asian stir fry even healthier
- Swap out the brown sugar for coconut sugar and you have just made your stir-fry healthier.
Swapping brown sugar for coconut sugar can make your stir-fry healthier because coconut sugar has a lower glycemic index and contains more nutrients than brown sugar.
- Add in some chili pepper flakes if you want it to be a bit spicy and increase its health factor.
Dried chili flakes are high in antioxidants, which prevent all sorts of different chronic diseases. They are also an appetite suppressant, which is good news for people who want to eat less.
- Use a lower sodium soy sauce
Using a lower sodium soy sauce in your stir-fry can be healthier because excessive sodium intake can increase blood pressure and raise the risk of heart disease.
That’s it! Make this quick stir fry sauce ahead of time and keep it in the fridge for a super quick and easy meal during the week. It keeps well.
Here’s how to make it.
This helpful 4 minute video by Shinee D will show you.
We highly recommend using a reduced sodium, organic soy sauce when cooking your Asian meals at home, because you will not notice the swap. Use something like this one:
San J International, Organic Reduced Salt Tamari Brewed Soy Sauce
Using a lower gylcemic sugar in your Asian spice stirfry
If possible, we try to substitute more healthy ingredients in regular recipes. If you feel like experimenting like we did, opt for coconut sugar rather than regular brown sugar.
Coconut sugar has a lower glycemic index. This means there is a lower chance of a blood sugar spike after consuming it.
Coconut sugar can easily replace brown sugar using a 1:1 ratio.
Organic Coconut Sugar by Supernatural
To add some authentic, organic heat to your meal, we recommend:
Simply Organic Organic Crushed Red Pepper
Simple directions for an authentic Asian spice stirfry
To make the stirfry:
- Cook your meat of choice in the pan or wok first. Set aside.
- Chop all vegetables, and cook with some of the stir fry sauce.
- Combine the cooked vegetables with the cooked meat and add the stir fry sauce.
- Let it cook together to taste. The amount of time is up to you. Once you see the sauce has cooked through, and has leant its flavors.
Concluding thoughts on creating your own healthy Asian spice stir fry at home.
Mastering the art of Chinese cooking can be a rewarding and satisfying experience that will not only impress your family and friends but also provide numerous health benefits.
By using fresh ingredients and authentic Asian spices, you can create healthy and flavorful dishes that are far superior to takeout food. Plus, cooking at home allows you to control the amount of salt, sugar, and fat in your meals, making them healthier and more nutritious.
So why not take the plunge and try your hand at cooking up some delicious Chinese cuisine? With a bit of practice and patience, you’ll soon be whipping up restaurant-quality dishes that taste like they were made by a professional chef!
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