Give Stir-Fry a Try

When is the last time you made a stir-fry? A stir-fried meal can be both creative and flexible, and is a great way to use up vegetables in the refrigerator.  Frozen vegetables can also be used in stir-fries.  This is a great time of year to use fresh vegetables from the farmers’ market, since they are in season.  Plan a family visit to local farmers’ markets that remain open through the fall.  To find a local market visit the Maryland Farmers’ Market website.

Stir-frying is a cooking method that produces quick, delicious, and healthy meals. To get started, you will need a non-stick skillet with deep sides and a vegetable oil, such as canola oil.  The oil is heated to a high temperature and then ingredients are cooked quickly.  Continually toss the food in the pan with a large spatula or spoon to allow for even cooking.  The high heat and constant movement in the pan help the vegetables to stay crisp and not get soggy.

Many stir-fries include a source of protein, such as chicken chunks, thinly sliced beef or pork, or tofu.  The meat is easier to cut into strips if you freeze it for 20 minutes. It is best to cook the protein first and remove it from the pan.  Then cook the vegetables, add the sauce and protein to the pan to finish up the dish.

Vegetables that are thicker and take longer to cook, such as broccoli, carrots or celery should be added to the pan before other quick cooking vegetables, like cabbage or tomatoes. Vegetables and other ingredients should be cut into similar sized pieces to allow for even cooking.

Most stir-fry dishes are served over brown rice, but whole grain pasta or other grains like quinoa also work well. While most traditional stir-fries are Asian flavored, using soy sauce, garlic and cornstarch, consider switching up the recipe and adding cilantro and garlic for a Mexican theme. You can also make a savory stir-fry using chicken broth, rosemary and thyme. Sauces add flavor to dishes so don’t skip this step. Since this dish cooks quickly, be sure to make the sauce before you start cooking the other ingredients.   This quick cooking technique also saves time during clean up since everything is cooked in one skillet.

Experiment with your own stir-fry or try one of our traditional recipes on Eat Smart:

Cabbage Stir-Fry

Stir-Fried Vegetables with Beef, Chicken or Tofu

Garden Stir-Fry

Corn Season is Here!

 What better way to celebrate summer than with corn? You can find corn year round in the can or in the frozen section of the grocery store, but fresh corn is best during the summer months. You can usually find them in farmers’ markets and grocery stores still in their husks. Corn has many health benefits including being high in fiber, antioxidants, and B vitamins.

Shopping for Corn on the cob

• Look for husks that are fresh and green.  The husk should feel firm and heavy. Pull back the husk to look for plump kernels.
• If you find a lot of fresh corn on the cob on sale you can shuck them and freeze them for later use during the fall or winter months.

Shucking Corn on the cob

• Peeling or “shucking” the husks can be messy but if you hold the corn over a plastic bag it can make it easier to clean up.
• Hold the base of the corn firmly and peel back the outer husk. Grab the silks at top and peel those back. It may leave a few strands of silk on the cob but you can remove those after.

 
 Time to Eat!

• You can enjoy corn on the cob by boiling or grilling.Corn can also be cut off the cob and add it to  a salad and other great summer dishes. Check out some of our recipes: South of the Border Salad and Corn and Pepper Cups

Adding Just One More Fruit or Veggie

Are you always wondering how you can add more fruits and vegetables to your family meals? Well it's easy; try adding just one more fruit or veggie at a time.  Here are some simple tips to help you reach your nutrition goals:

• Enjoy seasonal fruits and vegetables.  Buy fresh fruits and vegetables when in season for best taste and lowest cost.  Check your local supermarket specials for best buys, and visit your local farmers' markets for the freshest produce.
• Shop the freezer aisle.  For taste and nutrition just like fresh produce, visit the freezer section of your grocery store.  Frozen fruits and veggies are quick and easy to use, and equally nutritious.  Add them to soups, stews, casseroles, or use them as a side dish.
• Buy them in the can. Canned fruits and veggies can be added to any meal.  Stock up when they are on sale so you will have a supply on hand. Select those veggies that are labeled "low" or "reduce sodium, or "no salt added".  For fruits, pick those labeled "in light syrup" or "packed in water". 
• Prepare ahead of time.  Have batches of cut up sweet peppers, celery, broccoli, and carrots in your refrigerator ready for snacking, to use on sandwiches, and to toss in salads.  You will enjoy the ease of having them ready!
• Save time -- use the microwave!  Steam fresh and frozen veggies in the microwave for a quick side dish. Add a small amount of water to cut up veggies and cover with plastic wrap.  Fruits can also be cooked or softened in the microwave for use as sides or as desserts.  It's fast and easy!
• Brighten your plate.  Add color to your plate with fruits and veggies that are red, dark green and orange.  They are full of vitamins and minerals that will keep your family healthy.  A good reason for adding just one more!

Vegetable of the Month: Asparagus!

Spring brings the start of the growing season in Maryland.  Over the next several months there will be plenty of fruits and vegetables to choose from that are in-season.  Now is a great time to buy spring fruits and vegetables at your local farmers' market or grocery store.  Fruits and veggies that are in-seaon now include spinach, parsnips, and radishes.  We will highlight one more yummy veggie that is in-season right now -- Asparagus!  Check out below the many ways you can eat this veggie.

Raw
Serve asparagus spears with low-fat dip or cut spears into smaller pieces and add to salads. 

Baked

1. Preheat oven to 400 degrees.
2. Place fresh asparagus in a plastic zip-top bag, drizzle with vegetable oil.  Add salt and pepper to taste.
3. Shake until asparagus is coated with oil and seasonings. 
4. Remove asparagus from zip-top bag and place on a baking sheet.
5. Bake in oven until asparagus begins to brown, about 10 minutes.

Steamed

1. Microwave asparagus in a safe bowl, or cook asparagus on the stovetop in a pan.  Add a small amount of water before cooking.
2. Cook until tender, about 5 minutes.
3. Season with salt and pepper to taste.

Grilled

1. Coat asparagus spears with vegetable oil spray.
2. Place on a pre-heated grill and cook for about 5-8 minutes until tender, turning occasionally.
3. Add your favorite herbs and spices.

*For all recipes, wash asparagus and remove tough white ends before preparing.