Select the vegetables first. Look for firm colorful veggies (bright hues are a sign of high phytochemical content). Bell peppers, shiitake mushrooms, carrots, bok choy, broccoli, and cauliflower are all excellent choices (frozen works, too). Choose at least two different vegetables and trim them into 1-inch pieces so they cook quickly and evenly. Then pick a protein—just 3 ounces per person is all that’s needed. Excellent vegetarian options include tofu or legumes (about ½ cup per person) and toasted nuts (about 1 ounce or 2 tablespoons per person). Sizzle your ingredients in 2 to 3 teaspoons of canola, peanut, or toasted sesame oil, all of which are low in saturated fat and can sustain high heat. (Skip the olive oil—it will smoke and turn bitter in a stir-fry.) To prevent ingredients from losing their crispness, use a very hot wok or a large nonstick skillet, cook no more than a pound of ingredients at a time, and keep them moving (it’s not called a “stir”-fry for nothin’!). Season your stir-fry with pungent sauces, condiments, and full-flavored ingredients, such as fresh ginger, garlic, chile paste, soy sauce, or oyster sauce. These flavor boosters pull the entire stir-fry together, just like vinaigrette does with a salad. Beware of the salt, however. Choose reduced-sodium condiments, and thin prepared sauces, such as hoisin and oyster, with broth, juice, or water. MORE: 13 Power Foods That Lower Blood Pressure Naturally Superfood: SpinachGarlic Shrimp with Spinach and ShiitakeMedia Platforms Design TeamThe carotenoids in spinach, lutein and zeaxanthin, help stave off age-related macular degeneration, as well as cataracts. This leafy green’s other nutrients are also beneficial: Vitamin K is essential for blood clotting and bone health, and B vitamins (especially folate) help promote heart health. Health bonus: Shrimp is a surprising source of vitamin D, which research shows may offer big benefits in bone health and cancer protection. TIME: 21 minutesSERVINGS: 4  2 Tbsp reduced-sodium soy sauce2 Tbsp sherry or 1 Tbsp rice wine vinegar1 tsp packed brown sugar2½ tsp toasted sesame oil½ lb fresh shiitake mushroom caps, sliced ¼" thick1 lb med shrimp, peeled and deveined 4 cloves garlic, minced1 Tbsp finely chopped fresh ginger9 oz baby spinach leaves (about 12 c) 

  1. WHISK together soy sauce, sherry, and sugar in small bowl.2. HEAT oil in wok or large nonstick skillet over medium-high heat. Add mushrooms and stir-fry 2 minutes. Add shrimp, garlic, and ginger and stir-fry 1 minute. Add spinach and soy mixture and continue stir-frying until spinach has just wilted (shrimp will be cooked), about 1 minute.  NUTRITION (per serving) 203 cal, 27 g pro, 13 g carb, 4 g fiber, 5 g fat, 1 g sat fat, 172 mg chol, 540 mg sodium  MORE: 8 Foods With A Big Weight Loss Secret Superfood: Bok ChoySesame Tofu with Bok Choy & CornHealth bonus: rheumatoid arthritis The glucosinolates in bok choy appear to be this vegetable’s most powerful cancer weapon. When the vegetable is cut or chewed, glucosinolates get converted into compounds (isothiocyanates and indoles) that studies have shown inhibit or prevent tumor formation. Substitute broccoli, cauliflower, cabbage, or kale if bok choy isn’t available—these relatives confer similar health benefits. Sesame seeds may help reduce the pain and swelling of , thanks to the anti-inflammatory trace mineral copper. TIME: 20 Minutes + Draining TimeSERVINGS: 4  2 Tbsp sesame seeds1 pkg (16 oz) firm tofu, drained, and cut into bite-size cubes*4 tsp toasted sesame oil, divided1½ lb baby bok choy, cut into 1" pieces2 Tbsp finely chopped fresh ginger3 cloves garlic, minced1 can (15 oz) baby corn, rinsed and drained 
  2. PLACE sesame seeds in medium bowl. Add tofu and gently roll around to coat cubes. Heat 2 teaspoons of the oil in medium nonstick skillet over medium heat. Add tofu and cook, turning occasionally, until golden brown on all sides, about 10 minutes. 2. HEAT remaining 2 teaspoons oil in wok or large nonstick skillet over high heat. Add bok choy, ginger, and garlic and stir-fry 4 minutes. Add baby corn and stir-fry 2 minutes longer. Toss in tofu and heat through. NUTRITION (per serving) 241 cal, 17 g pro, 11 g carb, 3 g fiber, 14.5 g fat, 2 g sat fat, 0 mg chol, 368 mg sodium  *To drain tofu, place between 2 plates lined with paper towels. Let towels absorb excess liquid for about 30 minutes.  MORE: Finally, A Definitive Breakdown Of “Use-By,” “Sell-By,” And “Best-By” Dates Superfood: SoybeansEdamame with Asparagus, Scallions, and EggHealth bonus: Including whole soy foods—such as tofu, soy nuts, or edamame (whole soy beans)—in your diet is an excellent way to reduce saturated fat and boost fiber, two ways to cut your risk of diabetes. Soy protein may also help prevent the accumulation of belly fat in postmenopausal women, according to a study from the University of Alabama at Birmingham; too much belly fat ups the risk of heart disease and other ailments.  Garlic, ginger, and cilantro are all heart-healthy stir-fry must-haves. TIME: 27 minutesSERVINGS: 4 2 lg egg whites1 lg egg¼ tsp freshly ground black pepper2½ tsp toasted sesame oil1 lb fresh asparagus, trimmed and cut on diagonal into 1" pieces1 bunch scallions (about 6), trimmed and cut into 1" pieces1½ c frozen shelled edamame, thawed3 cloves garlic, minced1 Tbsp finely chopped fresh ginger2½ Tbsp reduced-sodium soy sauce¼ c chopped fresh cilantro
  3. WHISK together egg whites, egg, and pepper in small bowl. Set aside.2. HEAT oil in wok or large nonstick skillet over high heat. Add asparagus, scallions, edamame, garlic, and ginger. Stir-fry 6 minutes.3. ADD egg mixture and soy sauce. Stir-fry until egg is just cooked through, about 30 seconds. Toss with cilantro. NUTRITION (per serving) 159 cal, 13 g pro, 11 g carb, 6 g fiber, 7 g fat, 1 g sat fat, 53 mg chol, 388 mg sodium Find out how these healing foods can brighten your skin, reduce chronic pain, and help you lose up to 13 pounds in 2 weeks with Heal Your Whole Body. Superfood: Wild SalmonSweet and Tangy Wild Salmon with Onion and TomatoesdementiaArchives of NeurologyHealth bonus: Salmon is packed with the omega-3 fatty acid DHA, a major component of neurons. Low DHA can lead to poor memory, low IQ, and learning disabilities, but people with the highest blood levels of this mega-nutrient have a 47% lower chance of developing , according to a study published in the . Choose wild over farmed; the latter doesn’t always receive the appropriate marine diet needed to produce high amounts of omega-3 fats.  Cooking tomatoes releases more of their heart-healthy lycopene. TIME: 28 minutesSERVINGS: 4  2½ tsp toasted sesame oil1 med red onion, halved and thinly sliced½ tsp chile paste with garlic4 plum tomatoes, cored and chopped3 Tbsp packed brown sugar2 Tbsp reduced-sodium soy sauce2 tsp rice wine vinegar3 c mung bean sprouts (8 oz)1 lb boneless, skinless wild salmon, cut into bite-size cubes1 Tbsp finely chopped fresh ginger¼ c chopped fresh cilantro
  4. HEAT oil in wok or large nonstick skillet over high heat. Add onion and chile paste. Stir-fry 2 minutes to brown onion. Stir in tomatoes, sugar, soy sauce, and vinegar. Cook 3 minutes, stirring occasionally.2. ADD sprouts, salmon, and ginger. Cook, stirring often (but gently to avoid breaking salmon), 3 minutes or until slightly pink in the center. Sprinkle with cilantro. NUTRITION (per serving) 279 cal, 26 g pro, 21 g carb, 3 g fiber, 10.5 g fat, 1.5 g sat fat, 63 mg chol, 336 mg sodium MORE: 4 Foods That Burn Belly Fat Superfood: WalnutsGingered Beef with Broccolini and WalnutsAnnals of Internal MedicineHealth bonus:  A diet rich in walnuts may be more effective than the traditional Mediterranean diet at lowering levels of “bad” LDL cholesterol and lipoprotein(a), a compound that increases clotting and can lead to a stroke, according to a study published in . Broccolini is a mild-flavored hybrid of broccoli and Chinese kale. One serving provides 130% of the DV for vitamin C. TIME: 16 minutesSERVINGS: 4 2 Tbsp oyster sauce2 Tbsp finely chopped fresh ginger1 Tbsp reduced-sodium soy sauce1 tsp chile paste with garlic¼ c + 1 Tbsp water, divided2½ tsp toasted sesame oil1½ lb Broccolini, trimmed and cut into bite-size pieces¾ lb lean flank steak, cut into thin strips1 bunch scallions (about 6), trimmed and cut into 1" pieces⅓ c walnut pieces, toasted and coarsely chopped
  5. WHISK together oyster sauce, ginger, soy sauce, chile paste, and 2 tablespoons of the water in small bowl.2. HEAT oil in wok or large nonstick skillet over high heat. Add Broccolini and stir-fry 3 minutes. Add remaining 3 tablespoons water and stir-fry 2 minutes. Add steak, scallions, and oyster sauce mixture and stir-fry 1 minute or until beef is rosy and just cooked through. Stir in walnuts and serve immediately. NUTRITION (per serving) 298 cal, 27 g pro, 16 g carb, 3 g fiber, 14.5 g fat, 3 g sat fat, 28 mg chol, 300 mg sodium