|
Versatile Vegetables
By Patrice Powers-Barker, Ohio State University Extension,
Lucas County
Guest Column
It’s summertime and plants are ripening. What are the
easiest ways you can enjoy a rainbow of vegetables? The
following highlights are on a few local products that are
currently or soon to be available in gardens, farm stand and
farmers markets. The benefits to us are peak freshness and
low cost as they are in season.
Dark, leafy greens
Dark, leafy greens like collards, kale, mustard greens, etc.
are very versatile because they can be harvested now as
smaller, more tender leaves or they can keep growing until
fall when the weather turns cold. Many people prefer the
sweetness of collard greens or kale after the first frost of
the year, but we don’t have to wait until October to enjoy
some.
Selection: Choose
bunches of green leaves with no yellowing or withering.
Stems should look freshly cut not dried out, browned, or
split.
Storage of dark, leafy greens: Gently
wrap green leaves in damp paper towels and store loosely in
plastic bags. Keep moist and cool in the lower part of the
refrigerator in the high-humidity bin. Store for up to five
(5) days.
Nutrition Benefits of dark, leafy greens: Fat
free, cholesterol free, very low sodium, low in calories,
excellent source of vitamin A, vitamin C and folate; good
source of calcium, potassium and fiber.
Enjoy
a smoothie!
A refreshing way to
“eat” dark leafy greens in the summer is to add them to a
smoothie. The Produce for Better Health Foundation suggests
combining the following ingredients in the blender to puree
for a Strawberry, Pineapple, Greens Smoothie: ¾ cup
frozen strawberries, 1 cup packed greens (such as baby kale
or spinach), 1 banana, 1 cup ice, 2 cans (8 oz each)
pineapple chunks in juice, drained and 1 cup of milk (your
choice, low fat milk, almond milk or low-fat yogurt).
Optional ingredients: 4 fresh mint leaves.
Summer Squash and Zucchini
Zucchini is a type of summer squash, so the following
information is good for green zucchini or yellow summer
squash.
Selection:
For
all summer squash varieties, choose glossy, small- to
medium-sized squash, heavy for size. The skin should be firm
and free of cuts and bruises.
Storage: Refrigerate
summer squash for use within 3-5 days.
Nutrition Benefits of summer squash:
Fat free; saturated fat free; sodium free; cholesterol free;
low calorie; high in vitamin C.
North Dakota State University gives directions for quick and
easy “Vegetable Ribbons”: The recipe calls for one
medium zucchini and one large carrot. After washing the
vegetables and cutting off the ends, use a vegetable peeler
to shave the vegetables into ribbons by moving the peeler
back and forth. Heat 1 teaspoon of oil in a large skillet
(or lightly coat pan with cooking spray).
Add the vegetable ribbons, stir, cover with a tight-fitting
lid and cook for two to three minutes, or until vegetables
are tender but not overcooked. Remove from heat, add pepper
and salt, if desired, and serve immediately.
Green Beans
Selection:
Choose fresh, well colored beans that snap easily when bent.
Storage:
Refrigerate green beans in plastic bag, use within 1 week.
Nutrition Benefits:
green beans are
fat free; sodium free; cholesterol free; low calorie; good
source of fiber; good source of vitamin C.
Stir fry: Green beans make a tasty
addition to stir fry vegetables. Add the cut pieces of green
beans to the pan when other vegetables with similar cooking
times are added, such as broccoli and cauliflower. Stir fry
until tender crisp.
Growing your own?
Are you new to vegetable gardening and looking to learn
more? The good news is that even though these plants are
already growing in gardens, we have another opportunity to
plant vegetable seeds for a fall vegetable garden. Starting
in July and through August we can plant seeds for squash,
beans, greens of all varieties and root vegetables like
beets, radishes and turnips to harvest in the fall. OSU
Extension Lucas County joins The
Ebeid Institute, Urban Agriculture Alliance of Lucas County
and The Arts Commission for a monthly vegetable garden
call-in show. For more information, please visit this
website
go.osu.edu/gardencall
or call the Master Gardener Horticulture Hotline for details
419-578-6783.
|
