Delicious summer meals start with local produce
What excellent weather we have had so far this summer. We are already seeing the resulting abundance of local produce in stores, with more to come in the next few weeks.
I have been finding creative ways to use all of the in-season fruits and vegetables to really take advantage of Nova Scotia’s short harvest season.
Buying local has many advantages. Choosing to buy produce grown in Atlantic Canada is a great way to support local farmers and the local economy. It will also save you a little money. The impact on the environment, our carbon footprint, is minimized when purchasing food that requires less transportation and storage. Fruits and vegetables are also at their peak nutritionally (and taste the best) when inseason. Look for “Near You” signage in the produce department at Atlantic Superstore highlighting produce from Atlantic Canada.
As a dietitian, I encourage customers to fill half of their plate with vegetables, preferably two kinds, including at least one orange and one dark green vegetable per day. Some days, especially through the winter, this isn’t always an easy task. But with fruits and vegetables so plentiful right now, it’s a great time to make this a lifestyle goal for the next few months.
Many dark green vegetables are currently in season, including lettuces like kale, spinach and arugula, and greens from beets, collard and dandelion. Broccoli, brussels sprouts, peas and beans also fall into this category. Many can be eaten raw in salads or with dip, but beets and collards can be bitter, so sauteing with a bit of oil and garlic really brings out their flavours. Dark green vegetables have higher levels of antioxidants, vitamins and minerals than standard iceberg and romaine lettuces, including fibre, folate, vitamin C and K, iron and calcium.
Creativity and variety really is the key to keeping things interesting with vegetables. Use the other locally available produce to add flavour, texture and boost nutrients in meals. Fruit is easily eaten by itself, but adding fresh peaches, plums or berries to a salad can really take it to the next level.
Corn, bell peppers, onions, zucchini, eggplant and tomatoes are also crisp additions to meals. Corn often gets a bad rap for being a starchy vegetable, but is very high in fibre, vitamin C, folate, magnesium and potassium. It’s also high in the antioxidants associated with reduced risk of cataracts and macular degeneration. When having corn, try also having a green vegetable, too.
I often hear customers report that they don’t eat as well in the summer because it’s barbecue and potluck season. While the grill is hot for cooking up meat and potatoes, use it as an opportunity to prepare those in-season fruits and vegetables. I can’t think of one item that I wouldn’t put on the grill, as it really brings out the flavour.
Try skewering large pieces or mixing together in a foil pan with some oil, balsamic vinegar and your favourite herbs and spices. This grilled zucchini and bean medley recipe incorporates a few in-season vegetables for a nutritious side dish. Instead of using canned corn, throw the cob on the grill to get those beautiful marks and then slice off the kernels to use in the recipe.
Grilled Zucchini and Bean Medley
Ingredients:
3 tbsp (45 ml) extra virgin olive oil
3 zucchini, sliced lengthwise
⁄4-inch thick slices
1
6 green onions
2 jalapeno peppers
4 cloves garlic
1 lemon, halved lengthwise 1 can (341 ml) PC Blue Menu Peaches & Cream Whole Kernel Corn, drained
1 can (540 ml) kidney beans, drained and rinsed
1⁄2 tsp (2 ml) crumbled light feta cheese
1⁄2 tsp (2 ml) freshly ground black pepper in 1⁄4 tsp (1 ml) salt
Directions:
1. Preheat barbecue to medium-high heat.
2. Use 1 tbsp (15 ml) of the olive oil to lightly brush zucchini slices, green onions, jalapenos and garlic cloves. Arrange on greased grill. Add lemon halves. Grill for four minutes, turning partway through, or until vegetables are tender and lemon is charred and softened. Transfer to baking sheet to cool slightly.
3. Dice zucchini and green onions. Seed and finely chop jalapenos. Finely chop garlic cloves. In large bowl, combine zucchini, green onions, jalapenos, garlic, corn, kidney beans, feta cheese, pepper, salt and remaining olive oil. Squeeze lemon over bowl to release juices and toss to combine.
Makes eight servings
Per serving: 140 calories, fat 7 g, sodium 140 mg, carbohydrate 14 g, fibre 3 g, protein 5 g
Recipe source: pc.ca
Hayley Ewing is a registered dietitian with Atlantic Superstore in Bridgewater and Liverpool. Have a nutrition question? Want to book an appointment or shop with the dietitian? Book online at www.atlanticsuperstore/dietitians, by phone at 902-521-4261 or on Facebook at Hayley Ewing, Registered Dietitian.