The more color in your food, the healthier & more nutritious it is! Mixing together a rainbow of colored fruits and veggies offers a greater variety of health benefits, because the different nutrients tend to form different colors in the fruits or vegetables. Our Harvest Home Markets are bursting with rainbows of choice: deep green kale, red radishes, golden summer squash, purple eggplants, orange carrots, red and yellow peppers, crispy green zucchinis.
Make a Rainbow Stir-fry! It's quick, easy, and healthy! A stir-fry uses little oil (meaning lower fat) and high heat.
Stir-fry 1 pound of chicken, pork or beef and two pounds of your favorite veggies, add some sauce and serve over rice, noodles, or cauliflower rice.
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 and carrots together then add softer vegetables like onions and greens.
Add seasoning and or sauce (See below)
Every rainbow has a pot of gold (all the vitamins & minerals for your body)! With all of these delicious vegetables to choose from, it's easy to make "rainbows" of taste and nutrition. Vitamins A, B, C and K, antioxidants and fiber along with minerals such as calcium, phosphorus & thiamin are all packed in each delicious dish: A rainbow of taste with nutritional gold for the body.
Be creative, have some fun, ENJOY EATING HEALTHIER.
RECIPE: Stir-Fry Sauces!
A stir-fry is a great way to clean out the fridge or use up whatever is in season. Whisk together the sauce and simmer with cooked veggies over medium heat for 3-5 minutes or until thick. Serve over rice (or cauliflower rice!) for a quick and easy meal. These sauces also make a great marinade for tofu, chicken, or protein of choice.
Peanut Sauce
2 tablespoons peanut butter (crunchy)
2 tablespoons soy sauce
2 tablespoons sweet chili sauce
¼ cup water
1 tablespoon maple syrup
Good with broccoli, red cabbage, bean sprouts.
Orange Sesame Sauce
1 tablespoon orange zest
¼ cup freshly squeezed orange juice
3 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
¼ teaspoon red pepper flakes, or to taste
2 tablespoons sesame oil
2 teaspoons cornstarch
Good with eggplant, peppers, green beans.
Honey-Sriracha Sauce
¼ cup honey
2 tablespoons soy sauce
1-3 teaspoons sriracha
1 tablespoon finely chopped ginger
1 clove minced garlic
1 teaspoon cornstarch
Good with carrots, bok choy, squash.
TIPS and TRICKS
Delicious Additions:
Nuts like cashews, almonds, or peanuts
1 tsp fresh chopped ginger
2 tsp fresh chopped garlic
Fresh herbs: green onions, cilantro
Cauliflower Rice: A Delicious Alternative! Light, fluffy, a bit chewier than rice with a nutty taste.
Low in calories
Can be used raw or slightly cooked.
Freeze batches of raw cauliflower rice for easy dinners in a hurry!
TO PREP:
Cut cauliflower into chunks and pulse in a food processor until it looks like rice
OR
Use a box grater to grate 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.
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