ON HOT, HUMID DAYS - EAT BETTER, COOK LESS

On these sticky hot summer days, the last thing you feel like doing is standing over a hot stove and cook a meal. With all the fresh veggies from a Harvest Home market near you, there’s a fast way to make a healthy, satisfying meal. Stir-frying is a quick and easy way to prepare a healthy meal. Plus it gives you lots of room to be a creative cook. The secret is lots of fresh vegetables, chopped in small pieces for faster cooking.

The basic Stir Fry recipe: 4 cups of your favorite veggies: summer squash, carrots, peppers, peas, leafy greens, mushrooms, onions, broccoli, green beans, and corn cut into bite size pieces

  • 1 Tablespoon garlic or ginger, chopped (for flavoring)

  • 2 Tablespoons of fresh or 2 teaspoons of dried herbs

  • Sauce to taste: See recipes below

To prepare:

  • Cut up all the ingredients and place them next to the stove in small bowls.

  • Heat a wok or frying pan with 2 tablespoon olive oil.

Start cooking: CAREFULLY

  • Add ingredients:

  • Note: If you use meat, cook it first, browning both sides until thoroughly cooked. Remove meat and set aside. Add back after the veggies are cooked.

  • Add denser vegetables like carrots, peppers, peas, and broccoli first and cook for about 2 minutes. Keep stirring.

  • Add the softer veggies, like onions, squash, mushrooms, corn and leafy greens. Cook another minute or two. For crisp, crunchy veggies cook for a minute. For softer veggies cook longer.

  • Add flavorings like garlic or ginger and cook for another minute

  • Add the herbs and cook till you can smell them, a minute or less.

  • Add the sauce you want and stir to coat everything.

That's it. Quick and Delicious with a side of brown rice.

EAT BETTER, COOK LESS

RECIPE: Stir-fry Sauces from Around the World

Stir-fry cooking is used all around the world. The difference is in the sauce.

A TASTE OF CHINA:

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

  • Add 2 tablespoons low sodium soy sauce, 1 teaspoon sugar and 1 teaspoon of rice wine vinegar

MAKE IT CARIBBEAN:

  • 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, and 1 1/2 teaspoons of soy sauce.

OR

  • Add a couple of tablespoon of sofrito to the chicken broth/corn starch mixture.

TRY CHAKALAKA FROM SOUTH AFRICA: For Hot, Spicy Taste

  • Add some green peppers and tomatoes

  • Mix 1/4 cup of water with 1 teaspoon of chili powder and curry for each.

TIPS: Delicious Additions

  • Mix broth and corn starch together 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, and 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.

MORE ADDITIONS FOR EXTRA TASTE:

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

  • Nuts like walnuts, almonds or pecans add flavor and contain healthy fats that help lower cholesterol.

  • Chick-peas or black beans added to stir-fry can give your meal a whole different flavor and texture. Both these items add extra protein and fiber.