Surprise, mixing various colorful fruits and veggies does not only make meals look like a rainbow but each color has a unique nutrient. The more color in your food, the healthier. Eating healthy just got easier, more interesting, and delicious. Our Harvest Home Farmers’ Markets are bursting with rainbows of color: Deep green kale, bright red radishes, golden summer squash, purple eggplant, orange carrots, crispy yellow peppers and more.
Stir-fry are quick and easy, uses little oil to keep the fat down and high heat for tender-crisp vegetables. way to get a mouth-watering meal on the table.
Do a quick stir-fry of one pound of chicken, pork, or beef and two pounds of your favorite vegetables, add sauce, and serve over rice (brown rice is best: a slightly nutty taste with extra nutrition) or cauliflower rice or noodles. Or just skip the meat
Make the rice or noodles ahead of time. They take the longest to cook
Chop up meat and veggies in small pieces and set in separate bowls by the stove
Heat a tablespoon of oil in a large frying pan or wok until extremely hot
Stir fry the meal and set aside.
Cook dense vegetables like broccoli, carrots, and peppers together then add softer vegetables like summer squash, onions and lastly the greens.
Add seasoning and or sauce (See recipes below)
Like every other rainbow there is a pot of gold. With all these delicious vegetables to choose from, it is easy to make food taste great while providing nutritional gold for the body. Benefit from vitamins A, B, C and K, antioxidants, and fiber along with minerals such as calcium, phosphorus, and thiamin, all packed in one meal.
Enjoy a Healthy Lifestyle
Recipes: Sauces for Stir Fry
Use with whatever veggies you want. Suggestions are just to get you started
Peanut sauce
2 Tablespoons peanut butter (crunchy would be nice)
2 Tablespoons soy sauce (light or dark are both great)
2 Tablespoons sweet chili sauce
¼ cup water
1 Tablespoons maple syrup
Good with broccoli, carrots, cabbage, peppers and squash
Citrusy Sauce
1 tablespoon orange zest
1/4 cup freshly squeezed orange juice
3 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
•1 tablespoon hon
2 tablespoons olive oil
2 teaspoons cornstarch
Good with egg plant , peppers, carrots, broccoli
Honey-Sriracha
1/4 cup honey
2 tablespoons soy sauce
1-3 teaspoons Sriracha
1 tablespoon ginger finely chopped
1 clove garlic minced
1 teaspoon cornstarch
Good with carrots, bok choy, peppers, squash, cabbage
Tips and Tricks
Delicious additions to Stir-Fry dishes
Nuts like cashews or almonds
Chopped fresh ginger: 1 to 1 ½ teaspoons
2 finely chopped cloves of garlic
Chopped green onions
Handful or two of corn either cooked or raw
Cauliflower Rice: Use it instead of rice in stir-fry dishes. Light, fluffy, a bit chewier than rice with a nutty taste. VERY low in calories. Only 25 calories per cup. Does not absorb sauces like rice. Can be used raw or slightly cooked. Freeze it raw for up to 3 months.
To Make:
Cut cauliflower into chunks and pulse in a food processor until it looks like rice OR Grate cauliflower. Not the core, just the florets and stems
To cook:
Heat 1-2 Tablespoons of olive oil in a large pan.
Add grated cauliflower and stir. Cook for 3-5 minutes until cauliflower is slightly tender.
CAUTION: Don’t cook too much or it will become mushy.
Remember those summer tomatoes Delicious on the side with Stir fry
