Sautéing & Stir Frying with MEC – 5 Healthy Recipes

Sautéing & Stir Frying is a lot better and healthier when done with MEC pots and pans. One of the biggest issues with doing this kind of cooking with conventional pots is — the food sticks to the bottom, burns and is lost while cooking. Some might think the non-stick pans are good options but they have even more serious issues — the coatings that make them non-stick are full of chemicals and toxins that contaminate food and render unhealthy.

How is Sautéing & Stir Frying Different with MEC?

When cooking such recipes in MEC, the material being naturally non-stick after seasoning (used for cooking a few times) and 100% non-toxic, the food doesn’t stick and there are no contaminants. Also, less water is needed because of gentle heat from pure-clay. Thus steam is not gushing out of the pot while cooking (steam is water-soluble nutrients) and MEC’s excellent steam management makes sure the steam stays within the pot and settles right back into the food instead of escaping through the vents like in metal cookware. Not only this, the gentle heat keeps the natural color of food intact which means essential nutrients called flavonoids are retained. As a result, sautéing & stir frying, when done in MEC, keeps food free from contaminants and rich in nutrients so your body is nourished with healthy and delicious food every time.

Here are 5 recipes that you might want to try out in your MEC pots and pans:

1. Banana, Cumin and Ginger stir fry – A Simple Healthy Side Dish


(Serves 3)

3 ripe bananas peeled and sliced 1/2 inch thick approx. 3 cups of sliced banana; 1 tablespoon oil; 1/2 teaspoon cumin seeds; 1/8 teaspoon asafetida; 1 green chili minced, adjust to taste; Pinch of turmeric; 1 teaspoon finely chopped ginger; 1/2 teaspoon salt adjust to taste; 1/2 teaspoon mango powder; Approx. 2 tablespoons chopped cilantro; 2 tablespoon water


Add oil to MEC pan, cover and let it warm up for just a few minutes (2-3 minutes). Add cumin seeds, asafetida, green chili, and turmeric, stir for a few seconds. Add bananas, ginger, mango powder, and water; stir gently and cook only for a minute or two, don’t overcook otherwise banana will become mushy and watery. Turn off the heat and add salt and cilantro mix gently and serve.

2. Potatoes and Green Peas Stir-Fry – Make This Popular Dish Even Healthier with Pure Clay


(Serves 3-4)

3 medium potatoes; 3/4 cup green peas; 2 tablespoons oil; 1 teaspoon cumin seeds; 1/8 teaspoon asafetida; 1 teaspoon ginger paste; 1 minced green chili; 2 tablespoons coriander; 1 teaspoon fennel seed powder; 1/4 teaspoon turmeric; 1 teaspoon paprika; some salt – adjust to taste; 1 teaspoon mango powder; 2 medium tomatoes sliced; About 2 tablespoons chopped cilantro


Peel the potatoes cut them in bite-size pieces. In a small bowl mix ginger, green chili, coriander, fennel seed, turmeric, and paprika with ¼ cup of water. Put some oil in MEC pan, cover and let it warm up for just a few minutes (2-3 minutes). Add the cumin seeds, asafetida, and the spice mix. Cook until spices start leaving the oil this should take about one minute. Next, add green peas and half a cup of water and let it cook until they are tender. Add potatoes and salt mix it well. Boil about 1-1/4 cups of water, lower the heat to medium and let it cook for about five minutes. Add mango powder, chopped cilantro, and slices of tomatoes, mix it gently after gravy comes to boil, turn off the heat and cover the pot. Tomatoes will cook with the steam. It’s ready to serve.

3. Bell Peppers and Paneer in Tomatoes Stir-Fry


(Serves 4)

1/2 pound paneer; 1 medium red bell pepper; 1 medium green bell pepper; 3 tablespoons oil; 3 medium tomatoes; About 1/4 inch piece of ginger; 1 green chili; Pinch of asafetida; 1 teaspoon cumin seeds; 1 and 1/2 tablespoons coriander powder; 1/2 teaspoon turmeric; 1/2 teaspoon cayenne pepper; 2 tablespoons chopped fenugreek leaves or dry fenugreek leaves; 3/4 teaspoon salt, adjust to taste


Cut paneer and bell peppers into ½ inch cubes. Blend the tomatoes, ginger, and green chili to make a puree. Heat the oil in MEC pan on medium heat and stir-fry paneer for about 2 minutes – take them out before paneer starts changing color. Next stir-fry bell pepper until they are tender. Do not overcook the bell pepper. Take them out and drain on a paper towel. Add some oil, cover, and heat for about 2 minutes and add asafetida, cumin seed, tomato puree, coriander powder, turmeric, fenugreek leaves and cayenne pepper. Cook for about 4 minutes on medium heat. Tomato mixture will reduce to about half in volume. Add about 2 spoons of water and the salt. Wait till gravy comes to boil add paneer and bell pepper and let it simmer for about five minutes on low medium heat. Now it is ready to serve.

4. Potatoes with Broccoli Stir-Fry


(Serves 4)

Broccoli – 1 large head; Potato – 100 grams; Garlic – 2 Cloves; Crushed Red Chilli Flakes – 1 tbsp or Green chillies – 2 nos; Oil – 1 tsp; Water – 1 tbsp (optional); Salt – to taste


Cut Broccoli into small florets. Peel the skin and cut Potato into batons. Slit Green Chillies lengthwise. Add Garlic to hot oil in MEC pan, stir for 30 seconds. This process gives the oil a garlicky flavor. Add Potato and Broccoli and sauté on medium flame for 3-4 mins till you get the aroma of the Broccoli coming through and the veggies are coated with Oil. Add the remaining ingredients, cook with the lid open as you will see water leaving the veggies on the medium flame for 10 mins. Serve with Roti (Indian Flat Bread), Steamed Rice or sandwiched between buttered bread slices.

5. Sautéd Cabbage with Mustard


(Serves 4)

2 tablespoons apple cider vinegar; 3 tablespoons apple cider; 1 tablespoon mustard; 1 tablespoon olive oil; 1/2 teaspoon caraway seeds; 3 cups cabbage


Make a mustard sauce by combining vinegar, mustard, olive oil, apple cider and caraway seeds. Chop cabbage into bite-size chunks. Heat over medium heat in MEC pot.  Add cabbage and sauté 8 to 10 minutes, stirring several times. Pour mustard sauce over cabbage and stir.  Reduce to low heat, cover lid and simmer for 5 minutes to combine flavors.

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