These days, everyone seems to have high expectations for food. It must be delicious, healthy but not taste too healthy, while still being quick and easy to make. I have found a dish that fits those criteria: stir fry.

This summer I have been making stir fry frequently. Though I have been eating it often, I have been leery of writing about it. I make my stir fry with tofu, a food unappreciated by much of the U.S. population.

Since most people don’t like tofu, I decided I should avoid the topic. However, a conversation with my mom changed my mind. While on the phone with her, she told me that she made beef and asparagus stir fry for my dad and brother. Then she said if I were home she would have made it with chicken, since I don’t like beef.

This conversation reminded me about the versatility of stir fry. Just because I always make mine with tofu doesn’t mean it has to be that way.

Making the perfect stir fry is very simple as long as you have a basic understanding of each of the steps. Unlike many dishes, stir fry does not need an exact recipe to make an amazing final product. You can interchange meat/tofu, different types of vegetables and the sauces without issue as long as you include the key ingredients and add them at the proper time.

The first step of stir fry is to pick the protein option. I prefer extra firm tofu. There are many reasons to give this soy product a try. I like it because it’s really inexpensive, mild in flavor so it picks up the flavor of the sauce very nicely and it’s a nice alternative to meat.

In this way, tofu serves vegetarians and vegans well but meat-eaters can also enjoy it on occasion.

Even though I choose tofu as my protein option, you can add whatever you like. Most stir fry is made with either chicken or beef, but pork is not uncommon.

While the protein option of stir fry is important, vegetables make up the dish’s main component. You can choose your favorite vegetables, but there are several standard vegetables that must be included. Onions and garlic must always be in the stir fry because of their wonderful aromatic flavor.

I always include something green as well. Vegetables such as asparagus, broccoli, green beans or snow peas are all delicious choices. You can choose any combination of these depending on what you have in the fridge or what’s in season.

In addition to these stir-fry staples, I like to include some additional vegetables. Usually I choose from mushrooms, peppers and canned vegetables like baby corn, bamboo shoots and water chestnuts. You can include whichever veggies you like best. Just be sure to avoid including too many vegetables, as it will make your stir fry too complicated.

To start cooking your stir fry, I suggest cutting all of your vegetables into uniform bite-size strips before you start cooking the meat. The stir frying process occurs quickly, so chopping while things cook can get a little dicey. Having everything prepared will ensure that nothing gets over-cooked, which will improve your stir fry immensely. Over-cooked stir fry is a common and unfortunate mistake.

When I make stir fry, I use a combination of vegetable and sesame oil to cook the tofu or meat.

If you are using tofu, cut the tofu in one-inch squares, making sure they are uniform in size. Then, very lightly dust them with flour to help make sure the squares will brown on the outside. Turn the heat of your wok or frying pan to medium high. At this temperature, you should brown the cubes of tofu on all six sides. This will produce a nice final product with a crunchy exterior and soft interior.

If you are using meat, just cut it into uniform bite-size pieces. Then cook it in the pan on medium high heat with oil.

After the meat or tofu is done cooking, remove it from the pan and add the vegetables. While you could just dump all of the vegetables into the pan at the same time, you should avoid the temptation. Sure it would be easier, but not everything has the same cooking time, so some of the veggies will come out undercooked while others will be overcooked.

First, stir fry the onion and garlic. Then add the peppers and mushrooms, if you are using them. Next, you should add the “something green” for the last two minutes of cooking. Finally, add the meat or tofu back into the mix and continue cooking just long enough to heat it back up.

You should add sauce at the same time you put the meat in the pan. For the sauce, I like to stick with something very simple. I generally just use about one-fourth of a cup of soy sauce, fresh-minced ginger and a tablespoon of corn starch to thicken the sauce. You can also add hot sauce or chili oil.

Sometimes I like to change up the sauce, in which case I use the Internet or a cookbook to find an alternative.

I highly recommend making a large batch of stir fry and rice. You can eat one serving the first night and then use plastic containers to make your own rice bowls for subsequent lunches or dinners.

Bringing your own rice bowl for lunch will make you much happier than buying one from Panda Express because you know exactly where your food came from and how it was cooked.