10 Great Tasting Sumer Vegetables

There is so much to love about the Summer especially the food that it brings. When you think of summer foods, you think of freshness and bright colors that match the wonderful weather. That is why we thought of sharing with you some great tasting summer vegetables and recipes for them.

1) Sweet Corn
Sweet corn is definitely one of the top vegetables of summer. Corn loses its natural sweetness with every minute after it's been picked, so freshness is key for the best corn-on-the-cob (or corn off the cob!) experience. Look for fresh, bright, moist cut ends and plump, full kernels with you buy sweet corn.
Once you get corn home, you can store it loosely wrapped in plastic in the fridge until you're ready to cook it – but be warned: the sooner you use it, the sweeter it will be.
Boiled or steamed corn on the cob might be the most popular way to cook sweet corn, but I'm a big fan of throwing it on the grill, too.

Getting the kernels off the cob is easy enough, and opens you up to all kinds of delicious salad, soup, and baked goods. Check out these 10 Great Sweet Corn Recipes to get started.

2) Cucumbers

Cool as a cucumber is no exaggeration. Cucumbers can be up to 20 degrees cooler inside than the ambient air. Cucumbers are available at grocery stores all the year round, but are at their best during their natural season of summer and early all.

You can learn more in All About Cucumbers, and see the difference between different varieties in this Guide to Types of Cucumbers. Then get cooking, whether Corn, Cucumber, Tomato Salad is your thing, or you tend more towards a chilled Cucumber Martini. See all Local Foods Cucumber Recipes.

3) Eggplant

As with almost all fruits and vegetables, look for eggplants that feel heavy for their size. You want smooth, tight, shiny skin – avoid any eggplants with soft spots or wrinkled bits.

The sometimes bitter undertone of eggplant is easy to whisk away with a quick soak in salt water (fancy people call it "brining") - see How to Brine Eggplant for all the details.

Once brined (or not), try Grilled Eggplant, Crispy Eggplant Sticks, or Eggplant Pasta Casserole.

All Local Foods Eggplant Recipes.


4) Peas

Sweet peas, garden peas, pod peas, English peas – I don't care what you call them. The fresh, plump, sweet peas that you pop out of their pods, which my family can eat pound after pound right from the pod before it ever occurs to us to cook them are one of the great eating pleasures of local eating.

When you are done eating them raw, barely warming them with steam and serving them with melted butter is a nice way to go. I like to cook fresh peas with pearl couscous for a light summer dish, pureed a pot of minted pea soup (served chilled, if the weather dictates), or sweet pea crostini. Or try one of these other garden pea recipes.


5) Green Beans

Green beans, pole beans, haricot verts, wax beans, Romano beans. Whatever bean you're buying, be sure to look for firm, smooth specimens. These fresh summer beans are most commonly steamed, buttered, and served. If that's your bag try this Easy Way to Steam Green Beans. Feeling more adventurous? I have a few ideas: Braised Green Beans, Buttermilk Fried Green Beans, Roasted Green Beans, and Green Beans With Chile Mint Dressing are all great places to branch out with your green bean cookery.
See all Local Foods Green Bean Recipes for more ideas.
6) Okra
Okra has gotten a bad rap from many corners. "Slimy" is how some people describe it.But when these lovely little grassy pods are dry-cooked (sauteed or fried) or combined with something acidic, like tomatoes, that effect it mitigated and their seedy yet soft texture shines through.

Look for bright, firm okra pods – the less browning the better (some is all but unavoidable unless you grow it yourself).

Bring it home and try it fried, as a spicy saute, pickled, or cooked with tomatoes.

See all Local Foods Okra Recipes for more inspiration.
7) Sweet Peppers
here are many, many types of sweet peppers, and most are delicious roasted or grilled. They can also be used in pastas and salads.Even the less popular (but more common) green bell pepper can shine when treated with a bit of respect, as in this Spicy Bell Pepper Slaw or Fresh Green Pepper Relish.

Get more ideas at Local Foods Sweet Peppers Recipes.

8) Beans

Shelling beans (a.k.a. soup beans), as opposed to pole beans like green beans and wax beans, can be dried and stored for later use. Fresh shelling beans are one of the great treats of local eating. Shell them and cook them in soups or simply braised as a side dish - they have an extra creamy texture and wonderful clean but earthy flavor.

Try Braised Shelling Beans or Shelling Beans and Greens, or, just toss them in a soup likeChard, Barley, Bean Soup or Minestrone.

Learn more with All About Shelling Beans.

9) Tomatoes

Tomatoes are the poster vegetable - the cause célèbre, if you will - of seasonal and local eating. Finding tomatoes that taste like tomatoes may be the biggest single draw to farmers markets around the country.

I always look for dry-farmed, vine-ripened, locally grown tomatoes. Sometimes the best available tomatoes are heirloom varieties, but many hybrid varieties have a lot to recommend them. I buy by taste, not provenance.

Truly ripe tomatoes are best left simple, salted or put in a Caprese Salad (or, for a bit of a twist, this Caprese Pasta!). These 10 Quick Tomato Recipes will also help use up a bounty whether you've grown or bought them.

Still overrun? Try freezing tomatoes, making tomato paste, or canning tomatoes to extend the harvest.

See All Local Foods Tomato Recipes for more ideas.

10) Zucchini

Famously prolific, zucchini and other summer squash overwhelm many home gardeners and farmers markets. Look for smaller squash for a more tender texture, and choose zucchini with firm, unblemished skin.Once home, try Zucchini Pasta, Zucchini Fritters, Zucchini Salad, or even Zucchini Pickles. For more ideas, check out All the Local Foods Zucchini Recipes (while you're at it, you might want to learn All About Zucchini Blossoms, too).



These are great summer vegetables that you can eat and share with others while you are enjoying the summer. A big thank you to About.com for their information and helpful recipe links.If you would like to contact us with any questions or feedback, you can reach us by email.


Thank you for visiting !
Joseph A. Jones & The WellLife Team 

Healthy Summer Foods and Recipes

Doesn't that look good ? Summer food always looks good and surprisingly many summer foods are good for you. So, we looked for real flavorful summer foods that are good for you and found some great recipes from  food network.com that you can use this summer. Here is the recipes including the one in the picture.

Sausage and Peppers Skewers

Ingredients
1 cup couscous
2 bell peppers (red and yellow), cut into chunks
1 (12-ounce) package chicken sausage (preferably garlic-flavored), cut into 1-inch pieces
1 large red onion, cut into chunks
1 cup cherry tomatoes
3 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper
1/4 cup fresh parsley
1/4 cup fresh cilantro
4 scallions, roughly chopped
1 tablespoon white wine vinegar

Directions
Soak eight 8-inch skewers in water, at least 15 minutes. Preheat a grill or grill pan to medium high. Prepare the couscous as the label directs.

Meanwhile, toss the bell peppers, sausage, onion and tomatoes in a bowl with 1 tablespoon olive oil; season with salt and pepper. Thread onto the skewers, alternating the sausage and vegetables. Grill, turning, until the vegetables are slightly softened and the sausage begins to brown, 6 to 7 minutes.

Meanwhile, puree the parsley, cilantro and scallions in a blender with the remaining 2 tablespoons olive oil, the vinegar and 2 tablespoons water. Season with salt and pepper. Brush the skewers with some of the pesto and continue to cook, turning, until the tomatoes are tender and the sausage is charred, 6 to 7 more minutes.

Toss the couscous with half of the remaining pesto and season with salt and pepper. Serve with the skewers and the remaining pesto, for dipping.

Per serving: Calories 396; Fat 13 g (Saturated 2 g); Cholesterol 56 mg; Sodium 356 mg; Carbohydrate 45 g; Fiber 5 g; Protein 24 g

Grilled Steak and Papaya Salad

Ingredients
4 cloves garlic, chopped
1 Thai bird chile, chopped
2 tablespoons soy sauce
1 tablespoon fresh lime juice
2 to 3 tablespoons honey
1/4 cup peanut oil
1 1/2 pounds beef tenderloin
Salt and freshly ground pepper

Directions
Place garlic, chile, soy sauce, lime juice, honey, and oil in a mini food processor and process until smooth. Place beef in a small baking dish, pour the marinade over, and turn to coat. Cover and marinate in the refrigerator for 1 hour.

Preheat the grill to medium-high. Remove the beef from the marinade and season it with salt and pepper. Grill meat until charred and cooked to medium-rare doneness, about 10 to 12 minutes. Remove from grill and let rest 10 minutes before slicing into 1/4-inch thick slices.

Papaya Dressing:
1 shallot, peeled and finely chopped
2 Thai bird chiles, finely chopped
1 tablespoon chopped fresh mint
1/2 cup rice wine vinegar
2 teaspoons sugar
2 tablespoons fish sauce
8 large red romaine lettuce leaves, cut into strips
1 bunch watercress
1 large green papaya, peeled and thinly shredded
2 carrots, peeled and thinly shredded
1/4 cup chopped roasted peanuts, for garnish
Chopped cilantro, for garnish

In a small bowl, whisk together the shallot, chiles, mint, vinegar, sugar, and fish sauce. Set aside. In another bowl, toss the lettuce leaves and watercress together and then arrange the mixture on a platter.

Combine the papaya and carrots in a medium bowl. Evenly distribute the papaya mixture over the lettuce. Drizzle with a few tablespoons of the dressing. Arrange the steak on top and drizzle steak with some more dressing. Garnish with chopped peanuts and cilantro.

Strawberry Shortcake

Ingredients
Shortcakes:
1 1/2 cups all-purpose flour
3 tablespoons sugar
1 1/2 teaspoons baking powder
1/2 teaspoon salt
3 tablespoons cold (salted) butter, cut into small pieces
1/2 cup plus 1 tablespoon low-fat buttermilk
1 large egg, slightly beaten
1 tablespoon grated lemon zest
1 tablespoon sliced almonds

Filling
4 cups strawberries, hulled and sliced
2 to 3 tablespoons sugar (depending on the ripeness of the berries)
2 teaspoons grated orange zest
1 tablespoon orange juice
2 tablespoons 0 percent or 2 percent fat Greek Yogurt per serving, for garnish
Confectioners' sugar for dusting (optional)

Directions

Preheat the oven to 400 degrees F. Spray a large baking sheet with cooking spray.

Shortcakes: Combine the flour, sugar, baking powder, and salt in a large bowl. Add the butter and work it into the flour mixture with your fingers until it resembles coarse meal.

Whisk together 1/2 cup buttermilk, the egg, and lemon zest in a small bowl. Add to the flour mixture and lightly mix with your hands just until the dough just comes together. Do not over mix. Turn the dough out onto a lightly floured work surface. With lightly floured hands, gently pat the dough into a 7-inch round about 1/2-inch thick. Cut into 8 equal sized wedges. Space the shortcakes evenly on the prepared baking sheet. Brush the tops with the remaining 1 tablespoon buttermilk and sprinkle with the almonds. Bake until golden brown, about 12 to 15 minutes.

Filling: Combine the strawberries, sugar, zest, and juice in a large bowl. Let stand until the sugar is dissolved and the mixture is syrupy, about 15 minutes.

Split the shortcakes. Place the bottom halves of the shortcakes on plates and top evenly with the strawberry mixture and the yogurt. Cover with tops of the shortcakes. Dust with confectioners' sugar, if using.Copyright 2009 Television Food Network, G.P. All rights reserved

Nutritonal analysis per serving: 1 shortcake with 1/2 cup filling and 1 tablespoon topping.Calories 215; Total Fat 6 g; (Sat Fat 3 g, Mono Fat 2 g, Poly Fat 0.5g) ; Protein 6 g; Carb 35 g; Fiber 2 g; Cholesterol 39 mg; Sodium 270 mg

Citrus Trout Almondine

Directions
Drizzle 2 sheets of foil with olive oil; sprinkle each with 1/4 cup sliced almonds and 3/4 teaspoon crushed coriander seeds. Brush four 6-ounce trout fillets with more olive oil; season with saltand pepper. Place each fillet, skin-side down, on top of the nuts. Top with a few orange slices (leave the peel on), then add another fillet, skin-side up, to form a trout sandwich. Sprinkle with more almonds and coriander seeds. Fold up the foil sheets and grill over high heat until the fish is just cooked through and the almonds are toasted, 8 to 10 minutes. Carefully loosen the almond crust from the bottom of the foil with a spatula.

Grilled Vegetable Panini

Ingredients
1/4 cup olive oil
2 small Japanese eggplants or 1 medium to large regular eggplant, cut crosswise into 1/2-inch-thick slices
2 zucchini, cut crosswise into 1/2-inch-thick slices
1 small red onion, cut into 1/2-inch-thick slices
Salt and freshly ground black pepper
2 baguettes (each about 2 feet long)
1/2 cup Basil Pesto, recipe follows
8 ounces fresh water-packed mozzarella cheese, drained, sliced
2 tomatoes, sliced
1/2 cup roasted red peppers
8 large basil leaves, optional

Directions
Heat a grill pan over medium-high heat. Drizzle the oil over the eggplant, zucchini, and onion slices, then sprinkle with salt and pepper. Working in batches, grill the eggplant, zucchini, and onions until they are tender and grill marks appear, about 4 minutes per side. Cool completely.

Cut each baguette into 6 pieces. Working with one baguette piece at a time, slice in half and spread both sides with the pesto. Working with the bottom slice of the baguette, stack 2 slices of eggplant, 2 slices zucchini, 1 slice onion, 1 slice tomato, 1 slice mozzarella, and 1 slice of roasted pepper. Sprinkle with salt and pepper. Place top half of baguette on top and continue with remaining baguette. (The sandwiches can be made 4 hours ahead. Wrap well with plastic wrap and refrigerate.)

Basil Pesto:
2 cups fresh basil leaves
1/4 cup toasted pine nuts
2 garlic cloves, peeled
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup (about) extra-virgin olive oil
1/2 cup grated Parmesan

In a blender, pulse the basil, pine nuts, garlic, 1/2 teaspoon of salt, and 1/4 teaspoon of pepper until finely chopped. With the blender still running, gradually add enough oil to form a smooth and thick consistency. Transfer the pesto to a medium bowl and stir in 1/2 cup of cheese. Season the pesto with more salt and pepper, to taste. (The pesto can be made 2 days ahead. Cover and refrigerate.)
Yield: 1 cup Prep Time: 10 minutes

Food Network did a great job in assembling the recipes from different chefs. Hope you enjoy the recipes over the next few summer months.If you would like to contact us with any questions or feedback, you can reach us by email. 

Thank you for visiting !

Joseph A. Jones & The WellLife Team