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Simple Sunday: Stir Fry

It’s been a couple weeks since we’ve done a Simple Sunday post, but we’re back, and today we have quite possibly one of the easiest dinners you could make!


Because in our opinion there is no simpler a meal than a stir-fry! But simple does not mean boring or bland- all you need is a few ingredients to give it a pop of flavour.


All you need is one pan, a handful of veggies, a source of protein and a little seasoning and you’re in business, people!


Ok, so you actually need two pans, one for the stir fry and one to cook your noodles or rice or whatever you decide to serve it over. ¬†But the pot you cook your grain in hardly gets dirty at all so in our minds it doesn’t really count ūüôā

So what went into our stir fry this time around?  Carrots, bok choy, onions, mushrooms and salmon. Only a few ingredients but we assure you our family ate it right up!


We feel as though the stir-fry has been shoved under the rug. ¬†Its a meal that many cooks turn there noses up at, one that is considered “too simple” or “commonplace”. ¬†Stir-frys are under appreciated in our opinions, so today we’d like to give them the spotlight. ¬†Let them take back the credit that is rightfully theirs.

So grab your frying pans and join us in a deliciously simple stir-fry-making extravaganza!

Simple Salmon Stir Fry


Prep: 10 minutes
Cook Time: 25 minutes
Serves: 6


450 g. salmon filets
1 tbsp olive, grape seed or coconut oil
ground black pepper
Garlic salt or powder
1 small yellow onion
2 cloves garlic, minced
2 bunches of bok choy
2 large carrots
1 c. sliced mushrooms
2 tbsp low-sodium soy sauce
1 tsp lemon juice
1 tbsp sesame seeds (optional)
1/4 tsp ground ginger
1/4-1/2 tsp black pepper


Heat the oil in a large frying pan over medium-high heat.  Sprinkle the salmon filets with black pepper and garlic salt or powder.  Place in the pan and cook for 5 minutes on each side.  Put the lid on the pan, reduce the heat to medium and cook for another 4-5 minutes, or until the salmon is cooked through.  Remove the filets and set aside.

Add the minced garlic and diced onion to the pan and saute for 2-3 minutes, until the onions soften and become translucent.  Julienne the carrots (aka- cut them into thin match-stick pieces) and add them to the pan. Cook for 2 minutes. Slice the bok choy and mushrooms and add them to the pan.  Continue cooking for another 2 minutes.  Add all other ingredients and cook for another 2-3 minutes, or until all the vegetables are tender yet still crisp.

Serves over rice or noodles, is desired.


What are your favourite veggies to put in a stir-fry?


Strange Bananas

Have you ever tried a plantain banana?

Up until about a month ago, we had not. ¬†We were both always a little leery of trying them, because let’s be honest, they kind of look like mutant, over-grown bananas that never really ripened properly- not exactly something that entices you to pick them off the shelf.

But then we saw this recipe: Creamy Pantain and Coconut Chicken by Sonia, the Healthy Foodie.

We knew the instant we saw this recipe that we had to get over our trepidation about plantain bananas.  And boy are we glad we did!

And of course once we had made her recipe, we knew we had to put our own spin on it…


And since it’s nearing the end of February and we’re craving a little warmth and sunshine, it only made sense to make a tropical version!


And what comes to mind when you think tropical?  Pineapple and coconut!


Of course, plantain bananas are already a tropical fruit, so the whole thing came together quite naturally- and deliciously, of course! ūüôā

Tropical Plantain Chicken
Inspired by The Healthy Foodie


Prep Time: 15 min
Cook Time: 20 min
Serves: 2


1 large chicken breast
1 large Plantain Banana
1/3 large onion, diced
2/3 c. diced sweet peppers (red, orange, yellow)
1 clove of garlic, minced
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 c. coconut milk
1/4 c. pineapple juice
2/3 c. diced pineapple
1/2 c. plain Greek yogurt
1 tbsp unsweetened flaked coconut
salt and pepper


Heat a small amount of olive or coconut oil in a frying pan over medium heat. ¬†Slice the chicken into strips, and put in the pan. ¬†Saute the chicken until the pieces are browned on all sides, then remove fro the pan (it’s ok if it’s not fully cooked- you’ll be adding it back in later).

Add the onion and garlic to the pan and cook until the onions start to soften and turn translucent.   Add the peppers and cook until they begin to soften, about 3-4 minutes.  Add the cinnamon and nutmeg and cook for another minute.  Add the chicken back to the pan and cook until the chicken is cooked through.  Now add the coconut milk, pineapple juice, and pineapple to the pan.  Bring to a boil and then turn the heat down to medium-low and simmer for a couple minutes.  Turn off the heat and remove the pan from the burner.  Stir in the yogurt, coconut, and salt and pepper.  (Adjust the seasonings to your tastes).  Serve over rice.


Have you ever tried plantain bananas? ¬†What is your favourite way to eat them? (We’re always looking for new ideas!)

Our Happy Place

Where’s your happy place?

Ours is a place where the temperature never drops below 15 degrees, the sun is shining, there’s a slight breeze coming off the ocean that is steps away from our door, there is always a plentiful supply of fresh fruit and vegetables in season, and they serve fish like this every night of the week:

Blackened, with a delicious sauce and a tonne of veggies! ūüôā

The first time we ever had Tilapia it was in the form of a kabob, prepared by a spanish speaking cocinero, ¬†pool side in one of the most beautiful countries we’ve ever been too, Costa Rica.

Everyday, Alexandre would ask us: “Pescado de hoy, se√Īoras?” Alexandre, you know what we like ūüėČ

Tilapia from the Real Canadian Super Store may not be as good as the tilapia off the cost of Playa Longosta, but rub it in enough seasonings and dress it up with roasted red pepper coconut lime sauce, and it’s easy to pretend.

Served over a wild rice and veggie pilaf and wilted greens, and topped with fresh tomatoes, this dish transports us back to our happy place in Costa Rica. ¬†It’s practically as if we are there. ¬†Hey, a girl can dream, can’t she?

Tilapia, cualquier persona?

Blackened Tilapia with a Roasted Red Pepper Coconut Lime Sauce

Prep time: 5 min

Cook time: 10min

Serves: 5


For the Fish:

5 fillets of tilapia

1 tbsp chilli powder

1 tsp of EACH: cinnamon, cumin, paprika

1/2 tsp turmeric

1/4 tsp black pepper

For the Sauce:

1 roasted red pepper

1/4 c. coconut milk

1 clove of garlic

1/2 tsp Siracha

1 tbsp lime juice

salt and pepper, to taste


For the fish:

Measure all spice ingredients into a dish and stir to combine.

Heat oil (we used coconut) in a non-stick pan over medium high heat.

While the pan is heating, generously sprinkle each side of the fillets with the spice mixture and rub it in. Place the fillets on the pan and cook for about 5 min on each side, or until blackened and fish is cooked through.

For the Sauce:

Put all ingredients in a food processor or blender and blend until smooth.

Place Fish on a bed of rice and veggies and drizzle with sauce.

-two saucy sisters

Where is your happy place? What takes you there (be it food or otherwise!)?

Move Over, Pete

Remember the other day when we went to The Naked Sprout with our mom, and how we promised that we would re-create one of the dishes that we ordered, Pete’s Protein Power Bowl? Well, we did!

And all we have to say is “Step aside, Pete.”

Just kidding.

We really should be thanking this elusive Pete, because he inspired us to create this new, ridiculously yummy dish!

Julie and Brittany’s Protein Power Bowl! It’s actually the greatest meal ever! It’s very pack-able, is delicious hot or cold (we ate it cold), can use pretty much any ingredients you want, is really easy to put together, and is incredibly scrumptious. And it is what it says it is: a high protein meal! Between the tempeh, black beans and hummus, this baby’s loaded. It also has lots of veggies (veggies=vitamins and minerals!) and fiber – thank you beans, veggies and whole grain rice!

In fact, you could make this even higher in protein, if you wanted, by using quinoa. You could also substitute the tempeh for tofu, and black beans for kidney beans (or any beans, really.) Basically this dish breaks down to: Grain+ Protein #1+ Beans+ Veggies +Hummus. Done.

Have we sold you yet? ūüėČ

We also think we are beginning to have a new love affair with tempeh. Don’t get us wrong, we still adore tofu, but tempeh is quickly catching up. ¬†It’s not as good cold and raw, but marinate it and throw it on the frying pan and it becomes this flavourful, slightly nutty wonder food. We soaked ours in an oil-free Chipotle-Lime Marinade. Something that we will for sure do for next time: Steam the tempeh before marinating it. Apparently it becomes much more receptive to flavours that way.

So thanks, Pete. ¬†We owe ya’ one.

Protein Power Bowl

Prep time: 10min +Marinating/chilling

Serves: 1


1/3 block of tempeh

1 recipe Chipotle Lime Marinade (see below)

3/4 c. cooked brown rice

1/2 c. grated carrot and zucchini

1/2 c. chopped veggies (we used broccoli, cucumber, peppers and mushrooms)

1/2 c. black beans

1/4 of an avocado

1/4 c. Hummus


Slice the tempeh into thin strips, then soak in marinade for 15-30min.

Heat a non-stick frying pan. Cook tempeh on one side, then flip to cook the other side, until both sides are golden. Remove from the pan and cut the strips into shorter pieces.

In a bowl, put rice, veggies, beans and tempeh.  Top with avocado and hummus and enjoy!

Chipotle Lime Marinade

Prep time: 3 min


1/2 tsp. Chipotle puree (chipotle peppers in adobo sauce, pureed)

3 drops liquid smoke

1 tbsp lime juice

1 tsp soy sauce

1 tbsp liquid honey


Combine all ingredients and toss any meat, tofu, tempeh or veggies with it!

– twosaucysisters

Have you re-created a dish from a restaurant before?

Did it turn out as good as the original?