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Fall In Love with Vegetables
By Patrice Powers-Barker, Ohio State University Extension,
Lucas County
The Truth Contributor
Fall is around the corner. Just like the days are still warm
but school has started, we get to still enjoy local summer
vegetables as the fall vegetables start to take their
place. It’s a good time of year to enjoy fresh vegetables.
While there is nothing wrong with stocking the shelves with
canned vegetables or filling the freezer with frozen
vegetables, often people prefer the taste of fresh produce
compared to canned, dried or frozen. Because so many of the
fresh varieties of vegetables are in season, being harvested
right now, they are at the peak of their flavor. They are
often available at the stores and farmers markets for a
lower price when they are in season compared to when they
are out of season. Whether you are trying something new for
the first time or thinking, “I haven’t had that in a while”
be sure to add some more vegetables to your plate this
month.
Fresh produce can be affordable. Look for sales or seasonal
specials at the store. Look for farm stands or visit a
local farmers’ market. Some fresh produce lasts longer than
others. If the produce is very ripe, make sure you use it
earlier in the week. Save produce that will store longer
for meals later in the week.
Often cucumbers, peppers, eggplant and lettuce do not last
quite as long as other vegetables. Make sure to eat those
first! Other vegetables like cabbage, carrots, potatoes and
onions will store for a while under the proper conditions. A
very ripe, mature tomato will not last as long as a green
tomato or one that is just starting to turn from green to
red or yellow.
Where should vegetables be stored? The majority of fresh
vegetables should be stored in the refrigerator. A few
examples are beans, green onions, leafy vegetables like
lettuce and greens, beets, cauliflower and sweet corn.
Other vegetables can be stored at room temperature like dry
onions, sweet potatoes and winter squash like pumpkins. All
of those vegetables can be stored in a dry, dark place like
the pantry. Tomatoes can sit at room temperature on the
counter.
Add some extra vegetables to current meals. Add more
vegetables to soups, stir fries or salads. Try shredded
vegetables like carrots or zucchini in baked goods or meat
loaf. Add vegetables to the breakfast table by chopping some
for an omelet or just eat some raw, sliced vegetables in the
morning.
Recipes do not have to be complicated. My friend just shared
some delicious baked veggies. She thinly sliced fresh
vegetables like summer squash, tomatoes and potatoes. She
put them in a baking pan, poured in some Italian dressing
and baked them. Towards the end she turned up the oven to
broil. If you don’t want to heat up the oven, make a
similar recipe in a foil packet on the grill.
To cook vegetables directly on the grill, brush them with
some olive oil and sprinkle with herbs. Place the vegetables
on a medium hot grill and turn them often until tender. For
most vegetables, it will take 10 minutes or less to cook.
For food safety, remember to keep fresh produce and cooked
meat separate from raw meat. To make grilling vegetables
easy, make sure they are not cut fairly even but large. If
they are too small they will fall between the slats of the
grill. Try to grill some summer squash, peppers, onions or
sweet corn.
If time is an issue, use the microwave. Corn on the cob can
be microwaved in or out of the husk. Depending on the
microwave, cook the corn for approximately four to five
minutes per ear. A head of cabbage can be microwaved in
large wedges. Cut it into pieces, put in a deep bowl with a
cover and add a little water. Microwave on high for about
six minutes.
Other vegetables like broccoli and carrots can be microwaved
in a similar way to the cabbage. Cut the vegetables in
smaller pieces, placed in a covered microwave-safe bowl and
add a little water before cooking. Bake a potato in the
microwave. Scrub the potato and pierce with a fork. Cook on
high for about four minutes per potato.
Have too many vegetables to eat fresh from the garden or
market? This is also a good time of year to preserve some
fresh produce to enjoy when the weather turns cold. Are you
interested in learning about canning, freezing and drying
food? On Wednesday September 10 OSU Extension, Lucas County
will be offering a free community program on “Basic Home
Food Preservation” from 7:00-8:00pm at the Point Place
Library, 2727 – 117th Street, Toledo, OH 41611.
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