A few weeks ago, Claire gave us some helpful tips on how to make good choices at our local farmer’s markets. With summer finally upon us, the markets are in full bloom, so here are a few ways to pick the best vegetables, get the most out of their nutrients, and to add some variety to your summer dishes and recipes.
Pick a zucchini with slightly prickly, but shiny skin and free from cuts or bruises. A zucchini should be kept in your refrigerator and not washed until you are ready to use it. Zucchini is low in calories, and high in vitamin C.
- A simple and tasty way to enjoy this vegetable is by lightly brushing slices of zucchini with olive oil and garlic power, and placing on your grill for 3-4 minutes on each side.
Green peppers are a good source of fiber, Vitamin C and potassium. While at the market, keep your eye out for shiny, unblemished, wrinkle-free skins. Peppers should be firm when you buy them. Peppers stand up well to grilling, baking, and sautéing.
Need a quick and easy summer dish?
- Cook a box of couscous and stir in:
- 1 diced bell pepper,
- 1 can of chickpeas,
- 2 tablespoons extra-virgin olive oil,
- 2 tablespoons red wine vinegar,
- and salt and pepper to taste.
Sugar Snap Peas
Sugar snap peas are rich in Vitamin C and K. Choose peas with a bright green color and that are free of blemishes. Peas will still be sweet if you can use them soon after they are purchased from the market.
For a light a refreshing summer salad, try this recipe:
- 1 pound trimmed snap peas
- 1 T lemon juice
- 1 t lemon zest
- 3 T olive oil
- 1 t minced shallot
- 1 T chopped mint leaves
- Boil snap peas until just tender, approximately 2 minutes.
- Transfer peas to a bowl of ice water to cool quickly.
- Whisk all other ingredients together. Drain snap peas and toss with ingredients.
- Serve and enjoy!