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By Randall Barnes
Ok, now your summer vegetables have been growing, here are some tips about when to harvest and recipes to further enjoy your summer harvest.
Cucumbers: Check daily and harvest early (if harvesting for pickling, even earlier). Timing and length will vary with variety. The fruits should be firm and smooth. Over-ripe cucumbers can be very bitter or pithy, even before they start to turn yellow.
Tomato, Cucumber and Red Onion Salad with Mint
Preparation time: 10 minutes
Number of servings: 6
Cups of fruits and vegetables per person: 1.0
Ingredients:
2 large cucumbers, halved lengthwise, seeded and sliced
1/3 cup red wine vinegar
1 Tbsp white sugar
1 tsp salt
3 large tomatoes, seeded and coarsely chopped
2/3 cup coarsely chopped red onion
1/2 cup chopped fresh mint leaves
1 Tbsp olive oil
Directions:
In a large bowl, toss together the cucumbers, vinegar, sugar and salt. Let stand at room temperature for an hour, stirring occasionally. Add tomatoes, onion, mint and oil to cucumbers and toss to blend.
Cool Herbed Cucumber Soup
Preparation time: 4 hours, 30 minutes
Number of servings: 6
Cups of fruits and vegetables per person: 1.0
Ingredients:
Cooking spray
1 cup chopped onion
6 medium cucumbers, peeled seeded, chopped
3 Tbsp flour
4 cups low sodium vegetable stock
1 tsp dried mint
1/2 cup fat free half and half
1 tsp paprika (garnish)
6 cucumber slices, thinly sliced (garnish)
Directions:
Spray large saucepan with cooking spray; heat over medium heat and sauté onion until hot and translucent, adding cucumbers and flour, cooking 5-7 minutes. Add vegetable stock and mint to saucepan, bringing to boil. Reduce heat to simmer, covered, for 10 minutes. Cool 10 minutes and process soup in food processor blender until smooth; stir in half and half. Refrigerate until chilled, about 4 hours. Pour soup into bowls; sprinkle with paprika and top with cucumber slice.
Winter Squashes: Color is good indicator of winter squash maturity. When the squash turns the color it is supposed to be, cut from the vine. The hard skin of a winter squash protects the flesh and allows it to be stored longer than summer squash. It does not require refrigeration and can be kept in a cool, dark place for a month or more, depending on the variety.
Baked Buttercup Squash
Preparation time: 50 minutes
Number of servings: 2
Cups of fruits and vegetables per person: 0.5
Ingredients:
1 buttercup squash (approximately 2 lbs)
1 Tbsp brown sugar
1 tsp butter
Salt and pepper
Directions:
Cut squash in half and remove seeds. Place in baking dish cut side down in about
1 inch of water. Bake at 350ºF for 40 minutes or until tender. Remove from oven, and fill each cavity with brown sugar, butter, and salt and pepper to taste. Continue to bake for 10 minutes.
Variation: substitute other varieties of squash such as acorn squash or Hubbard squash.
Spicy Apple-Filled Squash
Preparation time: 45 minutes
Number of servings: 4
Cups of fruits and vegetables per person: 0.5
Ingredients:
1 acorn squash (about 1 lb)
1 golden delicious apple, peeled, cored and sliced
2 tsp reduced-fat margarine, melted
2 tsp brown sugar
1/8 tsp cinnamon
1/8 tsp nutmeg
Dash of ground cloves
Directions:
Heat oven to 350ºF. Grease a 1-quart baking dish. Halve squash and remove seeds; cut into quarters. Place quarters, skin side up, in dish and cover; bake 30 minutes. Meanwhile, in medium bowl, combine apple, margarine, brown sugar, cinnamon, nutmeg, and cloves. Turn cut sides of acorn squash up; top with apple mixture. Cover and bake 30 minutes longer or until apples are tender. Variations: Quick microwave version. Halve and seed squash; cut into quarters. Arrange quarters, cut side up, in microwave-safe baking dish. Microwave on high (100 percent) 6 to 7 minutes, rotating squash halfway through cooking time. Top squash with apple mixture, cover with vented plastic wrap and microwave on high 4 to 5 minutes or until apples are tender.
Butternut and Ginger Soup
Preparation time: 1 hour
Number of servings: 6
Cups of fruits and vegetables per person: 1.0
Ingredients:
1 tsp mild olive oil
1-1/2 cups chopped onion
3 cloves garlic, crushed
2 tsp chopped fresh ginger
1-1/2 lbs (6 cups) peeled raw butternut or other winter squash
1/2 lb (1 cup) new potatoes, peeled and chopped
1 cup unsweetened 100% apple juice
3 cups water
1/2 cup skim milk
1/2 tsp salt
Garnish:
1/2 cup chopped Granny Smith apple
2 Tbsp chopped parsley
Directions:
Heat the oil in a high-sided skillet or large saucepan on medium high. Sauté the onions 3 minutes or until tender. Add the garlic and ginger and cook 1 minute longer. Add the squash, potatoes, 100% apple juice, and water or broth. Bring to a boil. Reduce the heat and simmer 35 to 40 minutes or until very soft. Puree in a blender or processor, in batches, until smooth. Pour back into the pan and stir in the milk and salt. Reheat and serve topped with chopped apple and parsley.
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These recipes are from the website for the Centers for Disease Control and Prevention. You can get the nutritional facts and diabetic exchange information from the website for each recipe. The website is http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx
The Centers for Disease Control and Prevention (CDC) and Produce for Better Health Foundation (PBH) are leading this initiative and are in partnership with other health organizations. The goal is to achieve increased daily consumption of fruits and vegetables.
For more information on the Fruits and Veggies — More Matters health initiative, brand and logo, please visit PBH at: www.fruitsandveggiesmorematters.org. You will also find activities and tips for getting children involved as well as more recipes.
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