You may have heard of the phrase “Eating The Rainbow” recently and wondered what the heck that was all about! (I know I did.) Well, in a nutshell, “Eating A Rainbow” simply means eating a wide variety of colorful fruits and vegetables on a daily basistogive your body the nutrients it needs. In addition to fiber, vitamins and minerals…brightly colored veggies and fruits contain high levels of phytochemicals—natural plant substances that are believed to help fend off heart disease, cancer and the effects of aging.
Produce with the most intense color has the highest level of phytochemicals. Rich red tomatoes and brilliant oranges, for instance, have more of these protective substances than pale iceberg lettuce. But EACHcolor provides various health benefits and no one color is necessarily superior to the others, so it makes sense to try to include as many different colors in our diets as possible.
This stirfry recipe is the perfect way to start “eating the rainbow!” Not only does it look great, but it tastes great too! And it’s fairly easy to prepare, all it takes is a bit of slicing. It’s also a great way to take advantage of all the fresh produce that can be found in abundance at your local farmer’s market this time of year!
“Eat The Rainbow” Stirfry
Ingredients:
- 3 Tbsp. frozen orange juice concentrate
- 2 Tbsp. hoisin sauce
- 1 Tbsp. soy sauce
- ½ tsp. sriracha hot sauce
- 2 tsp. toasted sesame oil
- ½ lb. green beans, cut in half
- 1 cup sliced red cabbage
- 1 15oz can baby corn, drained and rinsed
- 1 small red bell pepper, sliced
- 1 cup frozen shelled edamame
- 1 8oz can sliced water chestnuts, drained
- 4 green onions, sliced
Instructions:
To start, whisk the orange juice concentrate, hoisin sauce, soy sauce, and sriracha together in a small bowl and set it aside.
(Side note: Please don’t be intimidated by the amount of ingredients in this sauce! Once you have all of these in your kitchen, you will be able to make a TON of different asian dishes, and they’ll last a good while!)
Next, heat the sesame oil in a large skillet or wok over high heat. Once the pan is hot, add the halved green beans and cook for 3 minutes. Then add about 3 tablespoons of water and cook for an additional 3 minutes, to help steam the beans.
Then add the cabbage, bell pepper, edamame, baby corn, and water chestnuts, and let them cook together for about 4 minutes.Finally, stir in the sauce and the green onions, and let them cook with the veggies for about another minute.
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This stirfry is great on its own for a light lunch or as a side dish, or you could serve it over brown rice to make a full meal out of it.
According to a study by theNational Health and Nutrition Examination, 80% of Americans don’t eat enough brightly hued fruits and vegetables. Break free from the majority and “eat the rainbow” (and I don’t mean SKITTLES!)
Start exploringthe rainbow of choices available at your local farmers’ market or produce department and you will be rewarded witha bounty of vitamins and minerals as well as delicious meals!
RAINBOW STIRFRY
Jill Nystul
You may have heard of the phrase “Eating The Rainbow” recently and wondered what the heck that was all about! (I know I did.) Well, in a nutshell, “Eating A Rainbow” simply means eating a wide variety of colorful fruits and vegetables on a daily basis to give your body the nutrients it needs. In addition to fiber, vitamins and minerals…brightly colored veggies and fruits contain high levels of phytochemicals—natural plant substances that are believed to help fend off heart disease, cancer and the effects of aging.
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Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Main Course
Cuisine American
Servings 3
Calories 378 kcal
Ingredients
- 3 Tbsp. orange juice concentrate frozen
- 2 Tbsp. hoisin sauce
- 1 Tbsp. soy sauce
- ½ tsp. sriracha hot sauce
- 2 tsp. toasted sesame oil
- ½ lb. green beans cut in half
- 1 cup Red cabbage sliced
- 1 15 oz Baby corn drained and rinsed
- 1 Red bell pepper sliced
- 1 cup Shelled edamame frozen
- 1 8 oz water chestnuts Drained and sliced
- 4 green onions sliced
Instructions
Whisk the orange juice concentrate, hoisin sauce, soy sauce, and sriracha together in a small bowl and set it aside.
Heat the sesame oil in a large skillet or wok over high heat. Once the pan is hot, add the halved green beans and cook for 3 minutes.
Then add about 3 tablespoons of water and cook for an additional 3 minutes, to help steam the beans.
Then add the cabbage, bell pepper, edamame, baby corn, and water chestnuts, and let them cook together for about 4 minutes.
Finally, stir in the sauce and the green onions, and let them cook with the veggies for about another minute.
Notes
Side note: Please don’t be intimidated by the amount of ingredients in this sauce! Once you have all of these in your kitchen, you will be able to make a TON of different asian dishes, and they’ll last a good while!
Nutrition
Calories: 378kcalCarbohydrates: 68gProtein: 15gFat: 9gSaturated Fat: 1gSodium: 484mgPotassium: 1126mgFiber: 12gSugar: 24gVitamin A: 2710IUVitamin C: 113.4mgCalcium: 98mgIron: 4.2mg
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