Who knows, you may even like your finished dish better with a few substitutions (and we know you’ll love not having to make an extra trip to the store)! 

Pantry 

All-purpose flour: For baking, use equal parts cake flour and bread flour. 

Baking powder: Mix baking soda with a pinch of cream of tartar or a squeeze of lemon juice. 

Brown sugar: For baking, beat granulated sugar with honey (roughly 1 tablespoon of honey per cup of sugar). 

Eggs: Replace 1 whole egg with ¼ cup of commercial egg substitute. 

Oils: Neutral oils like canola, coconut, corn, peanut, and vegetable are all interchangeable. For olive oil, you can substitute avocado or sunflower oils.  

Rice: 1 cup of cooked rice in a recipe can be replaced with equal portions of barley, bulgur, brown or wild rice. 

Stock: Water seasoned with orange or apple juice, melted butter, milk, miso paste, mushroom stock, olive oil, soy sauce, and even tea (depending on the recipe’s flavor profile). 

Vanilla extract: For baking, use equal amounts of maple syrup. 

Wine: For every cup of water, mix in 2 teaspoons of lemon juice. 

Dairy 

Butter: Applesauce or pureed avocado for recipes for baked goods (the final result will be slightly denser, but still delicious). If pan-frying, use olive oil or another fat.  

Buttermilk: For baking, mix whole milk with a splash of lemon juice or white vinegar.  

Cream: For giving soups a creamy texture, boil sweet onions or cook white beans until completely tender, then puree until completely smooth. 

Milk: Replace half the amount called for in the recipe with heavy cream, diluted with water until it reaches the recipe amount.    

Parmesan: Sprinkle toasted breadcrumbs for a salty garnish. 

Sour cream: For baking, use strained Greek yogurt in equal parts.  

Produce 

Alliums: Onions (red, white, yellow), leeks, scallions, and shallots can easily substitute for each other.  

1 garlic clove: Replace with 1/8 teaspoon garlic powder. 

1 tbsp. raw ginger: Replace with 1/8 teaspoon ground ginger. 

• 1 medium onion: Replace with 1 tablespoon onion powder. 

Greens: Depending on how greens are being cooked in a recipe, these are the more common substitutes. 

• Tender: chard, lettuce, spinach, tatsoi 
• Bitter: arugula, endive, frisee, radicchio, radish greens, watercress 
• Sturdy: kale, mustard greens, turnip greens, escarole 

Potatoes: Choose firm vegetables like parsnips, turnips, butternut squash, or sweet potatoes. 

Tomatoes: 1 1/3 cups diced fresh tomatoes can be replaced with 1 cup of canned tomatoes.  

Meats & Seafood 

Chicken: If substituting bone-in, skin-on thighs for chicken breasts, increase the cook time until meat reaches an internal temperature of 165 degrees. Decrease cook time if replacing chicken thighs with chicken breasts. 

Fish: Substitute lean fish for other lean fish (cod, halibut, sole, tilapia), and fattier fish for other fatty fish (salmon, swordfish, tuna, char). Do not substitute lean fish for fatty fish, and vice versa. 

Can’t find an ingredient substitution you were looking for? Please comment below or contact us and we’ll get it added to the guide! 

The post Ingredient Substitution Guide appeared first on Cook for Your Life.

One large egg contains six grams of protein with less than 100 calories and provides a number of vitamins and minerals including riboflavin, vitamin B12, phosphorus, selenium, and choline.

Eggs are also a rich source of lutein and zeaxanthin, classified as carotenoids and known antioxidants, that have been shown to protect against CVD disease and may help protect against the development of breast cancer.

Chef Tips

The way to test an egg’s freshness is to break it open and observe the shape and consistency of its yolk and whites. If the whites are firm and domed around the yolk then it is fresher; the whites are flat and runny, then it’s older.

Egg yolks can range in color from pale yellow to deep orange. The deeper the color, the more varied the hen’s diet was (and potentially a tastier egg).

Hard-boiled eggs are a delicious, easy snack, and can add a protein boost to salads. If you are in treatment and like your eggs fried or poached, it’s a good idea to cook them longer to harden the yolk. They will still be great with a piece of whole-grain toast.

The easiest way to eat more eggs is to live by the phrase, “Put an Egg on It.” The list of recipes is endless!

For tips on basic egg cookery, watch Ann’s videos on how to make the perfect poached, scrambled, and hard-boiled eggs.

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It’s hard to grasp just how much has changed in such a short time. To say it’s stressful would be an understatement. In many ways, I feel lucky that my cancer diagnoses have already taught me how from one day to the next our lives can change on a dime. I also realize how lucky I am that I know where I can find comfort in difficult times: my kitchen.

I find the act of cooking really helps me chill out when life can seem out of control when it’s going to hell in the proverbial handbasket. Sound familiar? This habit of cooking to bust stress started years earlier when I worked in the fashion industry. Glamorous as it may seem from the outside, it’s a tough business. I had a top-level design director job at a huge multinational designer clothing company where the work environment was super stressful — in fact, it was toxic!

On Sundays, I’d settle in to bake for the week ahead, simple things like muffins and tea breads. I didn’t actually need them, but cooking requires you to be present. So for a few hours, I would lose myself in the simple manual tasks of baking them. As I worked, my professional anxieties simply vanished. And as I pulled what I’d made out of the oven, the sense of pleasure and achievement eclipsed that horrible sense of being stymied at work earlier in the day. I felt wonderful.

I have cooked my way through three cancer diagnoses and now out of nowhere comes the coronavirus and, like me, more of us are being forced to stay at home. I’m no stranger to working all day and having to get food on the table in a hurry, so being home seemed like a holiday at first, but after a few days of ordering in and binge-watching, I realized I wanted — no, needed — to cook. I felt drawn more and more to my kitchen. Not just to feel soothed and grounded, but to make lemonade in a time of lemons, to cook for the fun and pleasure of it again now that I had the time.

With this newfound freedom, I plan to:

• Lose myself in vegetable prep as I finally get around to new recipes I’ve been meaning to make or test
• Use those exotic looking beans I’d bought
• Indulge in baking bread instead of going to the store for it
• Find new ways to cook with greens
• Make classic British comfort foods

In short, to have fun and lose myself in cooking.

There is meditative pleasure in the actual labor of cooking, and relaxation in its repetitive actions. It is wonderful to stay present and work mindfully in an activity that results in instant gratification, and the pleasure of being able to eat what you’ve made and to nourish those you love. Although you may start out doing it for your own well-being, when you cook to ease your stress, you ultimately create tasty, nutritious food that feeds others too.

The post Cooking for Comfort appeared first on Cook for Your Life.

Starchy versus non-starchy vegetable classification is broadly based on the parts of a plant that are consumed. Separating vegetables into these two categories also highlights differences in nutrient content and how each contributes to a healthy diet.

Non-starchy vegetables are generally thought of in three categories:

• Green, leafy vegetables — spinach, kale, chard, and lettuces
• Brassica vegetables – broccoli, cauliflower, bok choy, cabbage, etc.
• Allium vegetables — onions, garlic, and leeks

Starchy vegetables, on the other hand, have a higher starch (or sugar) content and are considered dietary staples similar to rice or other grains. Starchy vegetables include some tubers and roots, such as potatoes and sweet potatoes (yams), cassava, sago yams, and taro. Although botanically they are classified as fruit, plantains are also classified as starchy vegetables.

While starchy vegetables are concentrated sources of starch, they are less starchy than grains. Other root vegetables like carrots, beets, parsnips, turnips, and rutabagas are classified as non-starchy vegetables.

Together, starchy and non-starchy vegetables provide excellent sources of fiber, vitamins, and nutrients. In addition to all these great nutrients, vegetables also contain phytonutrients that provide potential additional health benefits such as reducing chronic inflammation — a known driver of cancer progression.

If a person is at risk for or has diabetes, a high intake of starchy vegetables has the potential to raise blood glucose levels. This can be offset by consuming this group of vegetables in their whole food form and leaving the skins on the vegetables to increase the overall fiber content in these foods.

Non-starchy vegetables don’t increase blood glucose in the same way that starchy vegetables do and are often suggested as good choices for people who are actively managing their blood sugar levels.

While there are differences between non-starchy and starchy vegetables, all vegetables consumed in their whole form are good choices for a cancer-protective diet. We recommend people aim for 3 cups of non-starchy vegetables per day and vary the types of non-starchy vegetables to include the rainbow of color to ensure you are getting the spectrum of phytonutrients along with vitamins and minerals.

We recommend including starchy vegetables as you would a grain and vary the types of starchy vegetables, grains, and legumes you consume daily. A general recommendation is to aim for ½ to 1 cup of starchy vegetables or grains per day.

Veggie Sides to Pump Up the Fiber

These filling sides will help break you out of your meat-and-potatoes only mindset.

Browse Recipes

The post The Who’s Who of Starchy & Non-Starchy Veggies appeared first on Cook for Your Life.

Like all plants in the brassica family, collard greens contain indole-3-carbinol, and sulfur compounds, which have been shown to help protect against some types of cancers.

Collards are traditionally slow-cooked with ham hocks for flavor, but we think they taste great with less cooking, and with garlic and herbs instead of ham. Collard greens are available year-round, but taste best in winter after being nipped by the first frost. For freshness and extra nutritional value, purchase collard greens that are grown locally if you can.

Chef Tips

At the market, look for bunches of collards with small, bluish-green leaves rather than giant ones. The leaves should be crisp, without any wilting or yellow patches,. The woody stems of collards are inedible, so before cooking, strip the green leaves off and discard the stems.

The trick to maintaining the nutritional value of greens is to not overcook them. Sprinkle the greens with salt and steam them until water clings to their leaves and they are just tender. Drain and squeeze out the excess water. Roll up the leaves and chop into 1-inch thick slices. They will then be ready to sauté or freeze.

Collard greens prepared this way can be added to a number of dishes. For collards with a kick, try our Sautéed Collard Greens with a hit of jalapeno or miso lime sauce.

For a tasty, vitamin-packed supper, try our Greens & White Bean soup with a slice of hearty whole-grain bread.

The post Collard Greens appeared first on Cook for Your Life.

Chef Tips

There are three types of kale: curly (most common), purple-tinged Russian kale, and the dark green slender-leaved Lacinato kale (also known as dinosaur or Tuscan). Look for strong stems and dark-colored tops when shopping for kale. Check the leaves for wilting or discoloration. Do not wash the leaves until you are ready to cook them. Store in a sealed plastic bag in one of the crisper drawers of your fridge and it should keep for about five days.

When cooking your kale, there is no need to massage it first. Heat 1 to 2 tablespoons olive oil in a pan, saute some sliced garlic, add the kale, and stir-fry for 2-3 minutes. Add a squeeze of lemon at the end to enhance the flavor and the absorption of vitamin C from the kale.

Try cooking kale in our Sauteed Kale with Sweet Potatoes. 

To enjoy your kale uncooked, like in a salad or slaw,  it is best to prepare the kale by massaging it. This will help breakdown the toughness of the leaves and remove any bitterness you might encounter. Start by rinsing the leaves well in cold water. Cut or strip the leaves away from the hard stems. Discard the stems. To massage your kale, place it in a large bowl and pour over a few glugs of olive oil plus a pinch or two of salt, then gently rub into the leaves so that they are all thoroughly coated. Let rest for about 5-10 minutes. The massaged kale is now ready for the next steps in your recipe.

We suggest trying our Kale Caesar Salad With Chickpea Croutons— it’s delicious!

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Good for the heart, blood, and digestive tract, one cup of cooked lentils contains 36% of the recommended daily value of complete protein. That same cup also delivers 37% of daily iron, essential for helping to carry fresh oxygen to cells and maintain strong bones during treatment. That cup again offers 90% of the daily recommended portion of folate, a naturally occurring B vitamin that helps to support red blood cell health.

According to the American Institute for Cancer Research, laboratory studies suggest folate also helps reproduce and repair DNA. Diets deficient in the nutrient can yield damage that may lead to cancer.

Lentils come in an autumnal rainbow of brown, green, yellow, orange, black, and white varieties. Size, flavor, cooking time, and consistency will vary among seeds of different hues, but the legumes’ nutritional value is colorblind. Choose the variety that suits the recipe you are going to make.

Chef Tips

Lentils are a cheap pantry staple and a go-to standby. While they do come in pre-cooked and canned varieties, I recommend always keeping dry lentils and beans on hand for their versatility and nutritional value. Lentils are a favorite option of mine, as they don’t need soaking and cook quickly.

Quick-cooking lentils are a great addition to many soups and stews. Try our Brown Lentil and Rice Soup with carrots. This classic recipe is quick and easy to prepare, provides complete protein, and is delicious year-round.

Lentils are also the perfect side dish to chicken or fish, simply sautéed with olive oil, fresh herbs, and salt to taste. For a comfort food staple try our Lentil Shepherd’s Pie.

Once cooked, leftover lentils can be stored in the fridge for up to one week or frozen for future use.

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Curry powders are an ancient and traditional part of Indian cuisine, used almost universally to flavor meat, vegetables, and fish. The curry powder familiar to Western cuisine, available in most supermarkets, is a blend composed primarily of powerful antioxidant and antibacterial spices, turmeric, coriander, and cumin. Not only do these spices give curry its distinctive flavor and orange color, but also its cancer-fighting properties.

Turmeric is a source of the healthy phytochemical, curcumin. Animal and laboratory studies have suggested that curcumin can successfully slow the growth of and even diminish cancer cells. However, these effects have not yet been proven in human tests. Cumin, rich in iron and antioxidants, is no slouch either, and coriander has well known antibacterial properties. Each has the ability to help lower “bad cholesterol.” Also being studied is cumin’s possible ability to protect against stomach ulcers and even Alzheimers.

Aside from turmeric, coriander, and cumin, most curry powders also contain fenugreek, celery seed, and cayenne pepper. These round out curry’s robust taste and increase its anti-inflammatory and anti-cancer properties. Curry powder can be found in various grades of heat, from mild to very hot, with the hottest varieties containing the most cayenne. Madras curry powders are always at the hot end of the scale.

Chef Tips

Store-bought curry powder has a shelf life of six months, after that, it loses both nutrients and flavor. The cancer fighting properties of the spices in curry powder are best released by cooking, so use curry powder in your marinades, soups, and stews. In stews and curries, add the powder to sautéed onions and vegetables when they are just soft, then cook together for a minute before adding stock, water or other liquids.

Recipe Tips

You can use curry powder to flavor literally anything: meat, fish, vegetables, stews, soup, sauces, marinades, and, of course, curries. All curry powders vary slightly in flavor, but they can vary a lot in spiciness. Some patients crave spicy food during chemo, so the spiciest curry powders really suit them. Not everyone is the same, however, so we suggest testing a few brands to find out which you like the best. When you’ve found a favorite, use it for Cook for Your Life’s Quick Cauliflower Curry. For a quick and easy cabbage dish, try our Thai Style Tempeh Curry. To learn more about traditional Indian cuisine and to see how individual spices are used, check out our Healing Foods article, Spice of Life. It may inspire you to make your own curry blend at home.

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Fats & Oils

These are the oils that you’ll use the most for any recipe. Be sure to store olive oil in a cool dark place and try to use it within a year of purchasing.

• Extra virgin olive oil
• Canola or grapeseed oil
• Unsalted butter (use sparingly)

Dried Herbs & Spices

Most of these herbs and spices are featured in many of our savory recipes. With these basic flavorings, you can enjoy a variety of flavor profiles to keep your meals exciting and delicious. We’re also adding basic baking items used in simple muffins, cakes, and pancakes. If you’re eating dried herbs and spices for their medicinal properties, be sure to buy smaller quantities and replace them often; they have higher amounts of anti-inflammatory and anti-fungal properties when they are fresher.

• Herbs: bay leaves, rosemary, oregano
• Spices: cumin, cinnamon cayenne, ginger, turmeric, mild curry powder whole nutmeg whole black peppercorns, fine sea salt, and/or kosher salt
• Baking: baking soda and baking powder

Nut & Nut Products, Seeds, Dried Fruits

Nuts are great as snacks and for adding healthy fats and protein to salads and breakfast grains. Keep all nuts, seeds, and nut products in the fridge where they will keep indefinitely.

• Sliced almonds and whole walnuts
• Tahini (sesame seed paste), sugar-free peanut butter, coconut milk
• Unsulfured raisins and cranberries

Grains & Flours

This is a short list. As you get cooking, it will lengthen. If you find you like risotto, you may want to add white Arborio rice to your list. Store whole-grain flours in the fridge.

• Rolled or steel-cut oats
• Long grain brown rice
• Quinoa
• Whole-wheat pastry flour
• Whole wheat pasta
• White rice (for when you need something easy on the stomach)
• Couscous
• Polenta

Legumes

There are SO many varieties of these to choose from. Stick to these to start out with and you’ll be golden. None of the dried legumes here need soaking. Soy products like miso, tofu, and tempeh are important to a vegetarian diet; otherwise, they can be bought as needed.

• Canned: cannellini beans, black beans chickpeas
• Dried: red split lentils, French green lentils, split peas, black-eyed peas
• Soy products: miso, tofu, tempeh

Frozen & Canned Foods

We’ve already mentioned canned legumes, and canned tomatoes are always a better alternative to hothouse-grown, fresh tomatoes when making a pasta sauce. Frozen fruits and veggies are a great standby. Frozen on the farm, they often have a better nutritional value than the same fruits and veggies bought out of season, plus they will keep in the freezer for months. Frozen green peas and lima beans add protein and a dash of color to pasta and soups, while spinach saves time. Fruits can brighten up a winter meal in compotes, crumbles, or delicious gelato.

• Veggies: small garden peas, baby lima beans or edamame beans, leaf spinach
• Fruits: blueberries, raspberries, mango chunks or pulp, peaches
• Canned: whole peeled tomatoes, diced tomatoes

Fresh Basics

These are some fresh items to keep replenished in your pantry at all times. You will always find a use for them. You can always blend parsley into a pesto with a little olive oil and freeze it:

• Carrots
• Onions
• Celery
• Garlic
• Flat-leaf (Italian) parsley
• Eggs
• Ginger
• Lemons

The post A Quick Guide to Setting Up Your Pantry appeared first on Cook for Your Life.

By Alyssa Adler

Chia seeds can be considered a super food because they are extremely versatile and nutritious! Originally from Central America, and derived from a plant in the mint family, chia seeds were an important part of the Aztec diet. Chia seeds are small black and brown seeds that look like a mix between a poppy seed and a flax seed. Interestingly, abundant amounts of fiber, omega-3 fatty acids and antioxidants can be found in just a tablespoon of chia seeds.

These seeds are unique because they absorb water to form a gel consistency. These gel-forming seeds contain tons of insoluble fiber, which help keep you regular and increase fullness. According to NIH, a tablespoon serving of chia seeds provides 19% of the daily-recommended fiber and up to 9% of daily calcium, iron and magnesium. Calcium and iron are important for bone health while magnesium is a contributor to many bodily reactions such as protein synthesis and muscle and nerve functions.

Chia seeds are also rich in omega-3 and omega-6 fatty acids. These essential fatty acids are beneficial for heart health, inflammation, blood pressure and blood sugar (NIH). Conversely, chia seeds can thin the blood if eaten on a regular basis, so it may have effects on certain medicines such as aspirin and Coumadin. In addition, chia seeds should be avoided prior to surgery to avoid any blood thinning complications.

Ann’s Tips

Chia seeds can be found all year round at some grocery stores in the natural or organic sections. When in doubt, they can always be found online in small or large packages. Available milled or whole, chia seeds can be kept at room temperature for about 2 years. In order to increase the shelf life, put these seeds in a mason jar and store in the refrigerator for up to 4 years.

Recipe Tips

Chia seeds are used in many foods such as salads, soups, yogurt, beverages and baked goods. The absorbent properties of chia seeds create a smooth, desirable consistency while adding the beneficial nutrients to certain foods. A trending use of chia seeds is to make chia pudding. The chia seeds absorb the liquid and allow for a pudding-like consistency. Check out Cook for Your Life’s Chia pudding recipes! Chia seeds are an all-in-one super food, providing the ultimate texture with fullness, satisfaction, and nutrients!

Alyssa Adler is a Boston University Graduate from Long Island, New York. She was CFYL’s 2016 summer web intern after graduating with a bachelor’s degree in Nutrition Sciences with a concentration in Dietetics. She has since gone on to earn her Masters degree, and is now a Clinical Nutritionist at Mt. Sinai’s St. Luke’s hospital here in New York City.  Alyssa has a food blog called Red Delicious and Nutritious which focuses on healthy eating and living and how decadent foods can be made wholesome and delicious. A woman after our own heart!

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The whole-wheat label denotes foods made with the entire wheat grain, including the bran, germ, and endosperm. These three elements combined bring many nutrients such as iron, zinc, manganese, folate, magnesium, copper, thiamin, niacin, vitamin B6, phosphorus, vitamin E, selenium, lignans and phenolic compounds (think phytonutrients), plus vitamin E, and many B vitamins. Whole grains are also a good source of protein, and most importantly, fiber.

When we process grains, we are typically removing the bran and germ which contain many of the nutrients and fiber that make whole grains so desirable and beneficial in our diets. In the processing of grains, the endosperm is typically the only part remaining which is intended to provide the energy source for the plant to grow. This energy source is called starch which is a simple carbohydrate or more commonly known as a simple sugar.

Refined grains are missing one or more of their three key parts (bran, germ, or endosperm). We also think of refined grains as being classically labeled “white” grains such as white bread, white pasta, etc.

On the other hand, enriched grains will add back fewer than a half dozen of the many missing nutrients and does so in proportions different than they originally existed.

Researchers have linked low consumption of whole grains as a risk factor that could lead to chronic disease globally.  Above refined wheat, perhaps the most important quality that whole-wheat offers is the fiber — plus the totality of nutrients that whole grains contain verses their enriched or refined counterparts. Fiber, also a carbohydrate, cannot be digested or absorbed but still offers many health benefits. Fiber slows down our digestion so that we don’t get a blood sugar spike after a meal, it helps to lower LDL cholesterol, it feeds our gut bacteria and aids in getting rid of toxic waste. Studies have shown that diets rich in whole grains may decrease the risk of colorectal cancer.

There are many ways to shift to consuming more whole grains rather than refined grains in your diet. Our recommendation is to do it slowly over time and start with a mixture of whole grains and refined grains. For example, preparing half white rice and half brown rice and mixing them together.

When baking, try half whole wheat flour and half white flour, and slowly over time, you will find that your tastes shift, and you begin to enjoy the rich nutty flavors of whole wheat flours. Another way to increase whole grains is to try new grains, such as quinoa, farro, and wheat berry. There is still room for refined grains in your life. Sometimes we want white rice with a stir fry. When consuming refined grains, aim for reducing your portion of them so you don’t have to totally eliminate them. An example is to eat 1/3 of a cup of white rice in lieu of ¾ cup white rice and double your veggie portion.

Our goal is to inspire you to explore new whole grain options and consume them more often.

Chef Tips

When buying whole-wheat products, it is important to read the ingredients. Whole-wheat should be high on the list. Some breads marketed as whole-wheat are actually made from refined flour mixed with a small amount of whole grain, plus molasses or high-fructose corn syrup to make them brown.  The Whole-Grain Council will place its stamp of approval on a product that contains at least 51% whole grains or 8g of whole grains per serving. Although some vitamins and minerals are typically added back to the refined-wheat product, the fiber cannot be added back.

Whole grains such as wheat berries, also called Pharaoh’s Wheat, are rich in antioxidants and can be turned into wonderful summer salads with diced vegetables or spinach. Mix whole-wheat couscous and bulgur with vegetables and fresh herbs for a quick side dish. For pasta dishes, enjoy whole-wheat penne or spaghetti with our Basic Quick Tomato Sauce and freshly grated Parmesan cheese.

When baking, try substituting all-purpose white flour with whole-wheat pastry flour, or use a 50/50 mix of white and whole-wheat flour if you can’t find whole-wheat pastry flour. Try our Oatmeal & Date Cookies – ready to eat in 30 minutes and dairy-free as well!

The post Whole Wheat appeared first on Cook for Your Life.

Like all plants in the brassica family, cabbage contains indole-3-carbinol, and sulfur compounds, which have been shown to help protect against some types of cancers.

Depending on the type of diet you’re on during treatment, raw cabbage is not recommended for some as it can be more difficult to digest.

Chef Tips

Buy cabbage that is firm and heavy. Avoid cabbage with cracks or wilting leaves. The length of time you can keep a cabbage in the refrigerator depends on its type. Generally, green and red cabbage will keep for two weeks. Make sure to store the whole head in a plastic bag in the fridge. If you’ve already cut the cabbage, use it within a few days.

Raw and shredded cabbage can be added to salads as a nutrition-packed replacement for iceberg lettuce. Leaving shredded cabbage in a salad dressing for a bit will help tenderize it and add taste.

Raw cabbage is a mainstay for many delicious coleslaw recipes. It’s also a fantastic vegetable for flavor-packed stir fries, or a crunchy addition to any juicy burger.

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