Delicious and Health Vegetables are Key for Summer Menus

The weather is warm, the entertaining factor is high, and perhaps you're looking for some light and delicious foods to serve at your next get-together. Vegetable dishes can be the ticket this time of year.

The warm weather season is one in which many vegetables are in season and at peak flavor. This could make menu creation as easy as picking a few treats from the garden or at your grocery store produce section. Avocadoes, zucchini, tomatoes, eggplant, and a host of other vegetables and fruits can be part of meal creation. The key is looking for the freshest varieties that are at their peak. Consider these tips:

Avocadoes

Nutrition: Potassium, vitamin C, vitamin B6, folate, riboflavin, and more

Selection/Storage: Color should be uniform without blemishes. Fruit should yield when gently pressed. Store at room temperature.

Green Beans

Nutrition: A very good source of fiber

Selection/Storage: Choose beans that are bright in color without soft spots. Store at room temperature or in the refrigerator.

Beets

Nutrition: Excellent source of folate, potassium and vitamin C

Selection/Storage: Small to medium size beets offer the best flavor. Look for beets with the greens still on, which signals freshness. Beets keep for a week in the refrigerator.

Corn

Nutrition: Source of fiber and vitamin C

Selection/Storage: Choose moist, green husks and silks. Look for plump, glossy kernels without spaces between them. You can store them for a day or two in the husks.

Cucumber

Nutrition: High water content provides hydration during warm weather

Selection/Storage: Look for dark green cucumbers that are firm to the touch. Store in the refrigerator for up to five days.

Eggplant

Nutrition: A good source of fiber.

Selection/Storage: Choose ones that have a smooth, taut skin with a fresh looking green cap at the end. Eggplants should feel heavy. Avoid overgrown eggplants. Store in a cool room or in the refrigerator. They will bitter as they age.

Okra

Nutrition: Good source of vitamin C and folate.

Selection/Storage: Select short, less than 3 inch long pods with a velvety feel. Store refrigerated for up to four days.

Sweet Bell Peppers

Nutrition: Feature a lot of vitamin C, as well as vitamins A and B6

Selection/Storage: Look for deep colored peppers with firm skin and no bruises. Can keep refrigerated for three days or more.

Summer Squash (and Zucchini)

Nutrition: Good source of vitamin C

Selection/Storage: Look for small squash with thin, glossy skin. Store refrigerated for a few days.

Tomatoes

Nutrition: A source of vitamins A and C and potassium

Selection: Choose plump, firm tomatoes that are blemish-free. Store at room temperature, if possible.

Grilled Italian Vegetable Sandwiches

Now that you know how to select seasonal vegetables, serve them in a unique and refreshing way. Serves 4-6.

1 loaf crusty baguette or Italian bread (or your favorite bread variety)

1 eggplant, skinned and sliced into relatively thin strips

2 zucchini or summer squash, sliced medium thickness

Bruschetta mixture

2 small tomatoes

1 small yellow or red onion

1 fresh mozzarella (or packaged if fresh is unavailable)

Olive oil

Few leaves of fresh basil

Red wine or balsamic vinegar

Salt, pepper, and Italian seasonings to taste

Wash and slice the vegetables. Brush the eggplant and squash slices lightly with olive oil and grill (or pan sear) until they have softened, but are not falling apart. An easy way to grill the smaller squash is to place it in an aluminum foil packet to prevent slices from falling through the slats. Remove from the grill and allow to cool.

For the bruschetta: Peel and chop half of the onion (or more if you desire a potent onion flavor). Chop the two tomatoes. Place the onions and tomato into a bowl and drizzle with 3 to 4 teaspoons of olive oil and a splash of the vinegar. Season to taste with the salt, pepper, Italian spices and fresh basil. Cover and allow to chill in the refrigerator until the flavors meld.

When ready to prepare the sandwiches, slice the bread lengthwise. Cut the mozzarella into thin slices. Place a layer of the cooled eggplant and squash on the bottom half of the bread. Top with the mozzarella and then garnish with the bruschetta mixture. Cover with the top of the bread and then cut into portions for guests. For a different take on the recipe, serve the sandwiches warm with the bread toasted and the cheese melted.