Cooking Demonstration: Stir-Frying
Stir frying is a technique in which food is cooked by being stirred in a small amount of oil over high heat. The technique can be used to fry vegetables, meat, or anything else you choose. To make a vegetable stir-fry, start by heating cooking oil in a wok or large skillet over medium-high heat. Once the oil is shimmering, add aromatics such as minced garlic or onion and allow to cook until fragrant. Then add one vegetable at a time, starting with those that take the longest to cook. For example, vegetables such as carrots take longer to cook than vegetables such as snow peas. As with the onions and garlic, make sure to keep the vegetables moving. When the vegetables are cooked to your preferred doneness, add more seasoning or flavored sauce. Stir fry briefly to allow flavors to combine. Then plate, garnish, and serve.
Food Preparation - Smoothies
Smoothies are a delicious and convenient way to add more fruits and vegetables to your diet. They can be enjoyed on the go, and the sweetness of the fruit dominates, so they’re perfect for people who have a hard time eating their vegetables. Smoothies can be made by blending up any combination of fruits and vegetables, but it’s best to follow a few guidelines for best results. Here’s how to make a smoothie. Begin with a liquid base. You’ll need liquid to get the solids to blend. Try fresh fruit juices, yogurt or kefir, unsweetened coconut water, or a nut milk. Or just use ice for a thicker smoothie with a lighter flavor. Add your liquid ingredients to the blender first. Then choose some fruits. Mix and match to create your desired flavor profile. Chop up your fruits so that they blend well, and add just a little bit at a time. Try frozen fruit for a thicker consistency or to enjoy fruits that are not in season. Next, add greens. Dark leafy greens such as spinach and kale are good choices, as their flavors mix well with fruit. Add about a third as much vegetable as fruit, chopped or ripped into smallish pieces, and blend. To make your smoothie more filling, add some protein in the form of Greek yogurt, silken tofu, low-fat cottage cheese, or even nut butter. Chop up an avocado for some added creaminess. Blend in some ginger for its characteristic bite. Add more liquid as needed to make your smoothie reach your desired consistency. Then pour it into a glass and enjoy! It’s that simple. Here are some flavor combinations to get you started.