Market Fresh Stir-Fry

Most Americans gets plenty of protein in their everyday diets, but often fall short when it comes to whole grains and vegetables.  One of the best ways to ‘live fresh’ in the kitchen is to eat local and in-season and shopping a farmer’s market or farm stand is the surest way to accomplish both of these.  (To find a farmer’s market near you, check with your local Chamber of Commerce or find them online). And the easiest way to get them all into one meal is through a healthful stir-fry.

For this Market Fresh Stir-Fry, Sara set out to create a “rainbow” in her pan.  She does that by shopping for a variety of fresh, organic vegetables.  But not only green vegetables, but red, purple, yellow and white, too.  This ensures a plate full of brightly colored, disease-fighting phytochemicals. 

INGREDIENTS:
(Organic vegetables should be used whenever possible)
3 onions - chopped
3 cloves garlic - chopped
4 carrots - sliced
1 pkg mushrooms – quartered
3 zucchini – sliced
1 yellow pepper – chopped
Tofu or chicken
Soy sauce
Ginger root – freshly grated over the pan
Salt & pepper
Whole grain rice, cooked according to directions on the package.

INSTRUCTIONS:
Heat olive oil in a large pan or wok.  Add onions and garlic.  Sautee until tender.  Add remaining vegetables and stir to cook evenly until slightly softened but still brightly colored. 

Season throughout the cooking process with soy sauce and fresh grated ginger.  Use salt and pepper to taste. Add cooked strips of organic chicken breast or tofu. 

To add tofu, stir it in during the last few minutes of cooking.  The tofu does not need to cook for long, just to absorb the flavors of the stir-fry. 

Serve over a bed of whole grain rice. Be creative with your vegetable selection.  You could include kale or cabbage, leeks or any other vegetable that catches your eye.