The year 2020 has not only changed our daily activities but also our ability to travel. Nevertheless, you can travel the world with creativity and your imagination. Use your meals to create a new experience and travel the world. A different way of preparing meals can add some fun and ease stress. Imagine yourself in the Caribbean, Korea or South Africa! A bit of seasoning and a simple stir-fry can make you feel like you are there without ever leaving home.

Stir-fry cooking is quick, easy and healthy. Veggies stay crisp and keep their nutrition. Our Harvest Home markets are bursting with choices: carrots, broccoli, peppers, peas, squash and mushrooms. Adding meat is always an option. What is an adequate portion of meat serving you might ask? Around 5oz, roughly the size of a deck of cards. Go for quality over quantity; choose lean meats, low in preservatives to help lower cholesterol.

Stir-fry is also an easy way to prepare a balanced meal and all you need is a cutting board, bowl and a frying pan or wok. You can add herbs and spices like ginger, garlic, lemongrass or green onions to increase flavor. But, easy also means making sure you are using the correct technique to keep veggies crisp and prevent others from burning. Before you put the oil in the pan, make sure all of your ingredients are sliced and liquids measured so that you can add things quickly. Make sure each component is cooked properly before you turn the stove off.

Here are a nine simple ways to bump up the quality of your stir-fry*.

• 1. Prepare all the ingredients before turning on the heat

• 2. Slice meat and vegetables for maximum surface area

• 3. Use a wok or cast-iron pan

• 4. The herbs and spices should be cooked low and slow

• 5 The stir-fry needs to be cooked fast and hot.

• 6. Add ingredients according to cook time

• 7. Stir your ingredients often

• 8. Thicken the stir-fry sauce.

• 9. Always add a garnish

*Taken from: chatelaine.com-tips/how-to-make-a-stir-fry

Where Do You Want To Travel To?

RECIPE: Let Your Dinner Take You There!

Southeast Asian Recipe: Full recipe

INGREDIENTS:

- 1 pound of protein. (ground beef or hard tofu)

- 3 garlic cloves minced

- 1 tablespoon olive oil

- 1 red bell pepper, diced

- 1 zucchini or summer squash, sliced

- ½ cup sliced carrots

- ½ to 1 cup sliced mushrooms

- ½ cup brown sugar

- ½ cup soy sauce/coconut aminos (less sodium)

- 1 tablespoon sesame oil/olive oil or avocado oil

- ½ teaspoon ground ginger

- ¼ cup crushed red peppers

PREPARATION:In a large skillet, cook garlic and ground beef. Remove & set asideDrain grease from pan. Add olive oil. When hot, add veggies & sauté for 2-3 minutes. Put the protein in the panWhisk together brown sugar, sesame oil, ginger and red pepper. Pour over stir-fry and simmer for a minute or two

SOUTH OF THE BORDER: Lime & Cilantro

- 2 to 3 tablespoon lime zest

- 1/3 cup lime juice

- 1/3 cup honey

- 2 tablespoon olive oil

- ½ teaspoon salt & pepper

- ¼ teaspoon cayenne pepper (optional)

- Mix in ¾ cup cilantro before serving.

TIPS: Delicious Additions

Make it Caribbean: Add this to your basic stir-fry

- Add some pineapple and raisins to your stir-fry.

- Mix 1 teaspoon of corn starch into a cup of chicken broth until dissolved.

- Add grated ginger root, 1 teaspoon of rice wine vinegar, 1 ½ teaspoons of soy sauce/coconut aminos.

- OR Add a couple of tablespoon of sofrito to the chicken broth mixture.

- Mix broth and corn starch together before adding to stir fried veggies. It keeps the sauce from getting lumpy

- 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 left-over veggies, add them to your stir-fry. Heat them before you add, so they are not over cooked.

- Use lots of greens in your stir-fry. They are loaded with vitamins and minerals for a healthier you. Add in the last few minutes. Cook until slightly wilted

More additions for extra taste:

- Corn off the cob adds crunch and gives you fiber to aid digestion, plus B and C vitamins and magnesium.

- Nuts like walnuts, almonds or pecans add flavor and health. They contain healthy fats that lower cholesterol.

- Chick-peas or black beans added to stir-fry can give your meal a whole different flavor and texture. Both add protein and fiber. You can even skip the meat.

- Add a couple of tablespoon of sofrito to the chicken broth mixture. And use as a sauce.

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