Surprise! Mixing lots of colorful fruits and veggies makes meals a “rainbow” of taste and health. The more color in your food, the healthier and more nutritious it is. Eating healthy just got easier, more interesting, and delicious. Our Harvest Home Farmers’ Markets are bursting with rainbows of color: Deep green kale, red radishes, golden summer squash, purple eggplant, orange carrots, red and yellow peppers, crispy green zucchini, and more.
Stir-fry a "rainbow": a fast, easy, and healthier way to prepare a mouth-watering meal. Stir-fry requires minimal oil (reducing fat) and high heat (for tender-crisp veggies).
Just Stir-fry 1 pound of chicken, pork, or beef and two pounds of your favorite veggies, add some 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 very 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 rainbow, there’s a pot of gold filled with vitamins and minerals for your body. With all these delicious vegetables to choose from, it’s easy to create a rainbow of flavors and nutrition. Each delicious dish is packed with vitamins, antioxidants, fiber, and minerals.
Enjoy Eating Healthier.
Tastes from Around the World
RECIPE: Stir-fry sauces
Stir-fry cooking is used around the world. The difference is in the sauce. Choose from
A Taste of China :
Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved.
Add 2 Tablespoons low sodium soy sauce, 1 teaspoon sugar & 1 teaspoon of rice wine vinegar
Make it Caribbean:
Add some pineapple & raisins to your stir-fry
Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved
Add grated ginger root, 1 teaspoon of rice wine vinegar, and 1 ½ teaspoon of soy sauce.
OR
Add a couple of tablespoons of sofrito to the chicken broth/cornstarch mixture.
Add some green peppers & tomatoes
Mix ¼ cup of water with 1 teaspoon each of chili powder and curry.
Tips: Delicious Additions
Mix broth and cornstarch before adding to stir-fried veggies. It keeps the sauce from lumping
Serve over brown rice for a healthier and tastier meal. Brown rice has more fiber and nutrition, PLUS it adds a slightly nutty flavor and a bit of crunch.
If you have leftover veggies, add them to your stir-fry. Heat them before you add, them so they are not overcooked.
Use lots of greens in your stir-fry. They are loaded with vitamins & minerals for a healthier you.
More additions for extra taste:
Corn off the cob adds crunch and gives you fiber to aid digestion, plus B & C vitamins and magnesium
Nuts like walnuts, almonds, or pecans add flavor and health. They contain healthy fats that help lower cholesterol.
Chick-paste or black beans added to stir-fry can give your meal a whole different flavor and texture. Both add protein & fiber.
Oil: use peanut or canola rather than olive oil.
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