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Stir Fry

A stir fry is one of the easiest ways to add more veg to your diet. It is super quick, super simple, and super tasty! We have gathered some expert tips to help you take your family stir fry from good to great!

Why is stir fry so great?

A stir fry is a great last-minute convenience dish – grab a bag of stir fry veg, some noodles and sauce!

But it’s also great for keeping costs down, for adding plenty of veg in a tasty, simple way, and for cutting down on food waste by using up the veg in your fridge or the marked-down on-the-turn veg at the shops.

Once you learn the basic formula of a great stir fry, you can use this infinitely adaptable dish to make very easy, yummy meals feeding your family on a budget.

Use the basic recipe and tips below to take your stir fries from good to great!

How are your stir fry skills?


I’m just starting out.


I’m ready to take it to the next level.


How can I get my kids involved and interested?

Getting Started

A stir fry is a great last-minute convenience dish when you just grab a bag of stir fry veg, some noodles and sauce!

But it’s also great for keeping costs down, for adding plenty of veg to a dish in a tasty, simple way, and for cutting down on food waste by using up the veg in your fridge or the marked-down on-the-turn veg at the shops.

Here is a simple recipe for a stir fry which you can use as a base and build on over time…

Simple Stir Fry

Claire Wright



Meat/veggie alternative, tofu or prawns (about 300-400g to serve 4)

Noodles/rice (1 nest for each adult/bigger kids, 1/2 for younger kids)

Jar or packet of sauce

Sliced peppers or bag of stir-fry veg (optional)


Not made a stir fry before, or not ready to try the next steps? Start here!


  1. Cook the meat/veggie alternative according to package instructions if using (usually this is just frying in a little oil until lightly golden, cooked through and piping hot). Set aside while you fry any veg you are using quickly over a high heat in a little oil.

  2. Cook the noodles/rice according to packet instructions. Stir through the meat and/or veg and the sauce.

There is no need to go any further with this recipe until you are confident with it and feel up for the next step.

Engaging Kids

Engaging Kids

Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.

Kids in the kitchen

Kids in the kitchen

The eventual aim, if possible, is to get kids in the kitchen. Don’t worry, this doesn’t have to mean they are with you from start-to-end creating mess and rising stress levels! It can be as simple as giving them one small job (stirring, measuring, pouring, grating, chopping…) ideally involving veg. They can come in to do their little bit, and have fun with you for a few minutes. Getting them involved, making it playful and praising them plenty for their involvement, perhaps even serving it as dinner they “made”, makes it much more likely they will eat the food offered, not to mention teaching them important life skills. Find ideas, safety tips, videos and even a free chart in our Kids in the Kitchen section here.



While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.



Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.



The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.


I Want To Improve My Stir Fry

If you are feeling confident with your favourite stir fry recipe, but you’re wondering if there are some small tweaks you could make for the better, this is for you.

We’ve outlined some simple stages for continually improving on a basic stir fry to get you from good to great. Find where you feel your current recipe sits and see if the next step is something you could aim for. You don’t have to go any further, but if you choose to, make sure you are feeling confident with this new stage before you try the next one.

And remember, the MOST important thing is that the family enjoys the meal! These changes and swaps can take as long as is needed if your family isn’t ready for big changes all in one go. Small simple improvements over time may not even be noticed.

Better Sauce

Making meals go further

Add veg

Batch cooking

engaging kids

Play is essential!

Think of children helping in the kitchen as a role play game filled with fun for maximum effect. One of the best ways to develop a love of veg in kids is to get them involved in the prep of the veg. Not only is cooking an essential life skill for kids to learn, but it’s a great, fun way to get them engaging with healthy foods!

Cooking with kids

Arts & crafts

Games & puzzles



DO you have a question you’d like one of our experts to help you with?
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