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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