Vegetables sparkle in stir fries

Spring vegetable selection: You need 3 to 4 cups of veggies to feed four people. Use any combination of these: baby spinach leaves, whole snow or sugar snap peas, chopped asparagus, chopped artichoke hearts, peas, arugula leaves, chopped leeks, chopped chard, chopped fennel, chopped jicama or whatever else you see at the store that you like.

Aromatics: Select any combination of these to measure 2 tablespoons. Use minced ginger root; minced garlic; any chopped fresh herbs such as basil, parsley, oregano, thyme, etc.; grated lemon zest; and sesame, poppy or fennel seeds. You also can use 1/2 teaspoon crushed dried red pepper flakes or or jalapeno peppers with seeds removed unless you like it really spicy.

I keep this mixture of aromatics on hand to use a tablespoon or so in stir fries: In a blender or food processor fitted with the metal blade puree 1/4 cup coarse-chopped peeled ginger root, 8 garlic cloves, 3 stalks lemon grass using only the bottom 4 inches of stalk with outer leaves and bulb trimmed and 1/4 cup canola oil. Store airtight in refrigerator up to a month. Makes 1/2 cup.

Proteins: Although you don't need a protein in every Spring Stir Fry, if you choose to add one use 1/2 cup per person diced in bite-size pieces. The options include firm tofu, seitan, tempeh, ground soy based "meat" such as Boca Burgers, and wheat roast (a wheat-gluten product).

Oils to use for Spring Stir Fries: Canola, peanut, sunflower, grape seed or dark roast sesame are perfect for stir frying those veggies. If using sesame oil, be sure to use it in combination with another oil as it has a low smoke point. I recommend using it in the ratio of 3 parts canola or grape seed oil to 2 parts dark roast sesame.

Keeping starches for a week: Cook the small pasta shape of choice according to package directions until just al dente. Immediately rinse in ice water, drain and coat lightly with oil, tossing well. Cover and refrigerate up to five days. When ready to serve, dip the pasta in boiling water to reheat.

Cook brown rice according to package directions being sure all liquid is absorbed, and rice is tender. Remove from heat and let rest, covered, 10 minutes. Spread out on a baking pan with sides to cool at room temperature 1 hour. Then pack in a covered container and refrigerate up to five days.

To reheat the rice you can place it in a microwave-safe dish, add 1 tablespoon water, cover leaving a small vent for steam to escape and cook on high 4 to 6 minutes depending on amount.

Or you can preheat the oven to 350 degrees. Place the cooked rice in a baking pan. Add 1/4 cup water, cover and bake 20 minutes until heated through.

If you prefer, you can stir fry cooked rice or pasta with the veggies to reheat it as part of the dish.