Homespun

July 26, 2000

Home-Grown Goodness!

Summer lures us with fresh air and sunny skies, but it's the bounty of sun-drenched vegetables that calls out to health-conscious food lovers. In this season of impromptu menus, picnics and outdoor cooking, nothing beats the simplicity of eating fresh veggies.

If ever there was a summer favorite, it's the tomato. Tomatoes are an excellent source of antioxidant vitamins A and C, and bioactive compounds lycopene and coumarin. All of which help prevent cancer.

Although fresh tomatoes are available all year, the best tasting are vine-ripened in summer. When selecting fresh tomatoes, choose those that are firm, richly-colored and heavy for their size. Store them at room temperature until fully ripe.

There is a wide variety of summer squash available, although those most likely to end up on your table are yellow crookneck squash or zucchini. Smaller and thinner-skinned squash will be more tender. The skin of ripe squash should be tender enough so you can easily pierce it with your fingernail. Squash is low in calories and is a great source of potassium. It is perishable, however, so prepare and eat soon after harvesting or purchasing. Squash has a high water content and cooks quickly, so be careful not to overcook.

Bell peppers, so named for their shape, are part of the sweet pepper family. They are bursting with the antioxidant vitamins C and A, and are also a source of folate and potassium. Peppers are available year-round in an array of colors including green, yellow, red, orange, purple and even black. Peak season is July through September, Choose crisp, relatively heavy, well-formed peppers with glossy skin. Store in the refrigerator.

Vegetables are ever so versatile. To put tomatoes, bell peppers and summer squash onto the table without a lot of fuss, try the following ideas:

For fast and healthy burritos, saute peppers, onions, and zucchini. Roll the vegetables up in flour tortillas. To make pizza that packs a good-nutrition punch, top with tri-color pepper strips. Add chopped tomatoes and sliced zucchini or squash as well. Perk up your pasta! Dice tomatoes, zucchini and peppers and add them to hot or cold pasta dishes. Toss with a little olive oil and Parmesan cheese. For quick gazpacho, get out the blender or food processor and coarsely chop tomatoes, garlic, onion, peppers, cucumbers, and zucchini. Add some water, tomato or vegetable juice to get the desired consistency, then flavor with a bit of olive oil, vinegar, salt, pepper and lemon juice. Serve this thick soup cold.

GRILLED QUESADILLAS

This recipe adapts to indoor cooking as well. Just saute the vegetables and heat the quesadillas under the broiler.

¾ cup shredded low-fat Monterey Jack cheese

¼ cup chopped fresh cilantro, divided (optional)

2 medium bell peppers (any color), seeded and cut into wedges

1 large onion, cut into wedges

1 small zucchini, sliced lengthwise into 1/8-inch thick strips

¼ cup fat free Italian salad dressing

4 flour tortillas

1 medium tomato, seeded and coarsely chopped

2 tablespoons reduced-fat sour cream

Spray grill rack with cooking spray and preheat grill set on medium heat. In a small bowl, combine cheese and 2 tablespoons cilantro. Set aside. In a shallow casserole dish, toss vegetables with salad dressing. Grill, turning often, until tender. Transfer to a plate and cover with foil to keep warm. Grill tortillas on one side until lightly browned. Arrange the vegetables evenly on the cooked sides. Sprinkle with cheese mixture and fold over, pressing with a spatula to seal. Cook, turning once, until golden. Transfer quesadillas to serving plates. Spoon tomato on top. Top with sour cream and sprinkle with remaining cilantro.

This page created by Margie Yarnell, Extension Secretary.
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