Quick, Easy and Healthy Cooking Using a Wok

The stir-fry cooking method using a wok originated in East Asia thousands of years ago. It is used for stir frying, but can also be used many other ways, such as in steaming, deep frying, braising, stewing, smoking, or making soup. Every kitchen in South East Asia stocks several different sizes, and a wide variety of recipes have been passed on from generation to generation.

Shortage of fuel was the reason the wok was created and the fact that metal working cultures started evolving around the same time.

This versatile round-bottomed cooking vessel makes it possible to move the food around fast without using much oil, which makes it much healthier than European or American cooking methods. The secret of a good stir-fry is to cut the ingredients in bite size pieces, and veggies on the bias. On the bias means cut at an obliquely edge, which gives it more cooking surface.

When you stir-fry meat, you have to heat the oil, add the meat and stir it around for a few minutes before adding the rest of the ingredients. In a lot of fish recipes, you see that I add the hard veggies first, then the soft veggies and then the fish. So what are hard veggies: carrot, broccoli, turnip, cauliflower, greens, cabbage, sprouts, onion etc Soft veggies are: hot peppers, bell peppers, Napa cabbage, spinach, arugala, cucumber You get the drift. By separating the vegetable in these two groups, you prevent the hard veggies to be too hard and the soft vegetables to be mush. Plus, by using this cooking method, you do not destroy the fiber and nutritional benefits of the ingredients.

Caribbean Tilapia Stir-Fry
Tilapia is a very popular fish, often raised on farms. There are Tilapia farms in California, Arizona, but also in Costa Rica, the Philippines, Egypt, Honduras, China. Due to the well organized farming, the price of tilapia is very economical. Check the freezer isle for Sea Best tilapia, wrapped individually and the cost is ±$ 3.25 per pound. This recipe cost ± 2.00 per person. Serves 4.

Shopping/to do list:

2 pounds tilapia, cut into bite size
1 Tablespoon each GGS: ginger, garlic, scallion, finely chopped
2 cups orange segments
2 Tablespoons pistachio nuts, coarsely chopped
1/3 cup white rum (optional)
1 Tablespoon hot sauce
1 teaspoon salt
Serve over rice of choice


1 – Cut ingredients into desired sizes.
2 – Add a little oil or cooking spray of your choice to the pan. Heat pan to 375° F/ medium high heat.
3 – Add tilapia and GGS. Stir around for 2 minutes.
4 – Add orange segments, pistachio nuts, rum, Tabasco, and salt to taste. Stir around for an additional minute.

Serve over rice of choice.