Cooking in the Summer Heat: Eat Better, Cook Less

On these sticky hot summer days, the last thing you probably feel like doing is standing over a hot stove and making a meal. With all the fresh veggies in a Harvest Home markets near you, there’s a fast way to make a satisfying meal: Stir-fry! Quick, easy & healthy. PLUS it gives you lots of room to be a creative. The secret is lots of fresh veggies chopped in small pieces for faster cooking!  You can even skip the meat!

Here’s the basic recipe:

  • 4 cups of veggies you like: summer squash, carrots, peppers, peas, leafy greens, mushrooms cut into bite size pieces

  • 1 Tablespoon aromatics like garlic, ginger or shallots

  • 2 Tablespoons of fresh herbs (or 2 teaspoons dried)

  • Sauce to taste: See recipes below


  • Get Ready: Cut up all the ingredients and place them next to the stove in small bowls.  Heat a wok or frying pan until a drop of water evaporates immediately and “sizzles”

  • Start cooking: CAREFULLY add 2 Tablespoon olive oil

Add ingredients:


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

  •  Add carrots, peppers, peas first and cook for about 2-4 minutes.  Keep stirring. Add onions & leafy greens.  Cook another 2-3 minutes.  Add flavorings like garlic or ginger and cook for 1 minute.

  • Add the herbs and cook for another 30 seconds.

  • Add the sauce you want and stir to coat. 

Serve with brown rice or quinoa!  

Click HERE for more recipe info!


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Stir-fry sauces from around the world:

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

A Taste of China :

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

  • Add 2 Tablespoons low sodium soy sauce, 1 teaspoon sugar & 1 teaspoon of rice wine vinegar


Make it Caribbean:

  • Add some pineapple & 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, 1 ½ teaspoons of soy sauce.


Add  a couple of tablespoon of sofrito to the chicken broth mixture.

Try Chakalaka from South Africa: If you like HOT

  • Add some green peppers & tomatoes

  • Mix ¼ cup of water with 1 teaspoon each of chili powder and curry.


Tips: Delicious Additions

  • Mix broth and cornstarch together BEFORE adding to your stir fry.  

More additions for extra taste:


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

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

  • Chickpeas or black beans added to stir-fry can give your meal a whole different flavor and texture.  Both add protein & fiber.


    • Serve over brown rice for a healthier and tastier meal.  Brown rice has fiber and nutrition, PLUS it adds a slightly nutty flavor.

    • If you have left-over veggies, add them!

    • Use lots of greens in your stir-fry.  They are loaded with vitamins & minerals for a healthier you.  



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