A Taste of Sustainable Nutrition with I-Koach Fitness

Feb 15, 2024

 by Ioannis Katrantzis

A Taste of Sustainable Nutrition with I-Koach Fitness

Hey there, Edwardsville! Following our conversation about the importance of sustainable nutrition and building better habits, we at I-Koach Fitness wanted to share a recipe that perfectly encapsulates this approach. Enter our Rainbow Vegetable Stir-Fry: a dish that’s as pleasing to the eye as it is to the palate and your body.

Rainbow Vegetable Stir-Fry Recipe

This recipe is all about simplicity, nutrition, and using a variety of colors to bring a wide range of nutrients to your plate. It’s quick to prepare, making it ideal for busy weeknights when you’re tempted to reach for less healthy options.


  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 orange bell pepper, thinly sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 1 carrot, julienned
  • 1 zucchini, sliced into half-moons
  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon sesame oil
  • Optional: protein of choice (tofu, chicken, shrimp)
  • Optional for garnish: sesame seeds, sliced green onions


  1. Heat the olive oil in a large pan or wok over medium-high heat. Add the garlic and sauté for about 30 seconds, until fragrant.
  2. Add all the vegetables to the pan. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp.
  3. If adding protein, ensure it’s cooked through before adding the vegetables or cook separately and add at this stage.
  4. Pour the soy sauce and sesame oil over the vegetables, stirring well to combine. Cook for an additional 2 minutes.
  5. Serve hot, garnished with sesame seeds and green onions if desired.

Why This Recipe Works

Our Rainbow Vegetable Stir-Fry is not just a meal; it’s a celebration of vibrant, whole foods that are packed with nutrients. Each color in your stir-fry represents a different set of vitamins and minerals, ensuring you’re nourishing your body with a wide range of nutrients. Plus, it’s adaptable – you can swap in any vegetables you have on hand, making it a great way to reduce waste and use what’s in season.

Sustainable Eating with I-Koach Fitness

At I-Koach Fitness in Edwardsville, IL, we’re dedicated to helping you find joy and simplicity in healthy eating. This Rainbow Vegetable Stir-Fry is just a start. It’s dishes like these that can help you develop better eating habits, one delicious meal at a time. Sustainable nutrition is about making informed, mindful choices that benefit your body and the planet, and it’s easier than you might think.

Ready to dive deeper into nutritious, sustainable eating? Join us at I-Koach Fitness. Let’s make every meal an opportunity to nourish and delight. Together, we can transform your approach to nutrition, focusing on whole, vibrant foods that fuel both your workouts and your life.

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