Healthy Cooking and Salad Bar Vegetable Stir Fry

My husband has recently vowed to lose weight. As some of you may know, he has diabetes and other health issues which are directly linked to obesity.  And the fact that this is a simply “sweet” home doesn’t exactly help matters.

To help with his weight loss goals, I’m thinking back to his diet routine, which was very high in vegetables, fruit, and protein.  Here are some things he used to eat during the day to stay on track with his weight loss goals:

Favorite Breakfasts included:
Fruit Smoothies made with milk and protein powder.
Chicken Scrambles with turkey bacon
Whole Wheat English Muffins with Turkey and cheese slices

Favorite Lunches Included:
Grilled Chicken Wraps
Chicken Salad
Tuna Salad


And while he was on the diet, I used to make stir fry for dinner once a week, which he always looked forward to.  So today I decided to share this excellent stir fry recipe with you.  Just look at all those colorful vegetables!

Recipe for Salad Bar Vegetable Stir Fry:
1 cup uncooked instant white rice
1 cup water
1/2 teaspoon salt
1 tablespoon sesame oil
2 1/2 cups small cauliflower florets
1 cup baby-cut carrots, quartered lengthwise
2 1/2 cups small broccoli florets
3 tablespoons water
1 cup fresh snow pea pods, trimmed
1 red or green bell pepper, cut into strips
1/2 cup stir-fry sauce
1/4 cup shelled sunflower seeds
Directions:  Cook rice in 1 cup water with salt as directed on package.Meanwhile, in 10-inch skillet or wok, heat oil over medium-high heat. Add cauliflower and carrots; cook and stir 4 minutes. Add broccoli; cook and stir 1 minute. Add 3 tablespoons water. Reduce heat to medium; cover and cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.Add pea pods, bell pepper and stir-fry sauce; cook and stir until thoroughly heated. Sprinkle with sunflower seeds. Serve over rice.

And what’s great about a lot of the foods on my husband’s diet plan (at least the foods we’ve decided to make) is that they are readily available, they’re actually things that are quite easy to make, and best of all, they’re things that my husband actually likes to eat.

In our attempt to try and maintain a healthier lifestyle my husband and I also take a multi-vitamin and other supplements with our diets. You can purchase supplements such as vitamin e from

Do you have any weight loss or healthy cooking tips you’d like to share?



  1. My husband was diagnosed with diabetes in October. We cut out grains, most starch, and fruit and at his last checkup he was no longer clinically diabetic thanks to diet! If he has fruit it is at breakfast or (more often) lunch. We eat lots of veggies, meat, and healthy fats. Check out some of the Paleo blogs – they've helped me a lot!

  2. Jerri Rivers says

    Carol, thanks for the comment! That's great! We're always given different diet plans from various doctors, but I don't know about Paleo. Thank you for the tip! I'll look into it!

  3. Kerryanne @ Shabby Art Boutique says

    I think my children would love this so putting it on the menu plan – thanks Jerri

  4. Bonnie and Trish @ Uncommon says

    That sounds so good! Thanks so much for sharing it our Uncommonly Yours link party! Can't wait to see what you are up to next week!

    Take care,


  5. Miz Helen says

    I just love a great Veggie Stir, Jerri. Your Stir fry looks very good to me, I like the combination of veggies. Hope you are having a great week end and thank you so much for sharing with Full Plate Thursday.
    Happy St. Patrick's Day!
    Miz Helen

  6. Trish - Mom On Timeout says

    This looks delicious! I love stir-fry and I think it's a great way for kids to eat their veggies. Thanks so much for sharing at Mom On Timeout!

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