Meal of the month: Stir-fry supper

A stir-fry is a great way to get a healthy dose of vegetables. If you add a little lean protein, a flavorful sauce, and serve your stir-fry over steamed brown rice, you’ve got a well-balanced meal. It’s also quick to make if you use precooked brown rice. Experiment with different ingredient combinations to find your favorite.

Broccoli, red bell peppers, and onions are popular vegetable choices, but you might also try snow peas, bok choy, cabbage, or mushrooms. For protein, diced chicken breast or shrimp are good options, or go vegan and use tofu instead. Some research suggests that eating soy-based foods such as tofu may lower heart disease risk. To enhance the flavor and texture of the mild, white curd, sprinkle cubes of tofu with low-sodium tamari (a Japanese form of soy sauce) and toss with a little cornstarch before frying.

When stir-frying, it’s best to use oils that can withstand high heat, such as peanut or avocado oil. But other vegetable oils, such as canola or sunflower, work as well. To add extra flavor, top your stir-fry with chopped, toasted unsalted peanuts or sesame seeds.

If you need inspiration or advice about the cooking technique, you can find hundreds of stir-fry recipes online. Here’s one that features tofu from the Nutrition Source, courtesy of the Harvard T.H. Chan School of Public Health (/gb).

Bible verses for today’s meditation and inspiration: Matthew E. McLaren’

Then you will call on me and come and pray to me, and I will listen to you. Jeremiah 29:12 NIV

Be joyful in hope, patient in affliction, faithful in prayer. Romans 12:12 NIV

And when you pray, do not keep on babbling like pagans, for they think they will be heard because of their many words. Matthew 6:7 NIV

The Lord is near to all who call on him, to all who call on him in truth. Psalm 145:18 NIV

‘Call to me and I will answer you and tell you great and unsearchable things you do not know.’ Jeremiah 33:3 NIV

“For where two or three gather in my name, there am I with them.” Matthew 18:20 NIV

 Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need. Hebrews 4:16 NIV

who is unseen. Then your Father, who sees what is done in secret, will reward you. Matthew 6:6 NIV

Recommended contacts for prayer request and Bible study

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