Extension Connection: A Simple and Delicious Way to Enjoy Seasonal Foods

Last weekend I purchased “Roasting Vegetables in a Bag” from a farmer’s market.  In the bag were kale leaves, new potatoes, kohlrabi, green beans, spring onions and young carrots.  The directions were to cut to similar size pieces, coat with a little oil (olive is a good choice and a zip-lock bag makes it easy) and seasonings – I used Spike – Mrs. Dash would work or any other seasonings, place on a cookie sheet in a 375° oven for about 15 – 20 minutes, turn vegetables and roast for another 10 or so minutes until veggies are tender and crisping.  Any vegetables would work – mix and match with what is plentiful and in season.  This is a great, easy and delicious way to prepare and then eat a wide variety of good-for-you vegetables all year long.  Zucchini, yellow squash and onions are another good combo.  It’s hard to believe that something this easy could taste this good.  To round out this meal, a plan might be to have some fish or chicken baking in another pan, when done, dinner is served – add something cold and crispy like cucumber, celery and carrot slices for balance.

If you are grilling, then you may want to roast vegetables or fruit on your grill along with your meat, chicken or fish.  They add color, texture, flavor and nutrition without adding many calories. You can use a grilling basket, grilling pan, skewars for kebabs, or tuck into aluminum foil for a roast/steam.

Here are some ideas for grilling vegetables from  www.extension.org :

Cut vegetables into large, flat pieces of even thickness throughout each slice. You can cut them into smaller pieces after cooking.

Add flavor to vegetables with olive oil (or another type of oil) and seasonings. Lay them in a single layer on a cookie sheet, brush with oil and season. Turn them over and repeat on the other side.

Use marinades to add flavor. Be aware that sugar-based marinades cause the exterior of the vegetables to blacken.

Use both moist and dry heat to cook your vegetables. Grill the vegetables until they have nice grill markings on both sides. Remove them from the grill and place into a bowl or pot. Cover tightly with plastic wrap to prevent the steam from escaping for five to 10 minutes. This will finish the cooking process of the vegetables without drying them out.

Try these ideas to add flavor, color and fiber to your menu with grilled fruit:

Sprinkle wedges of apple or pear with cinnamon and a touch of brown sugar. Grill for about five minutes per side.

Brush peeled, whole bananas with canola or sunflower oil and add to the grill just until the fruit turns golden and has grill marks, or about five minutes per side.

For a fun alternative to the summer classic s’mores, cut a 3/4-inch-deep slit down the length of an unpeeled banana. Pry the slit open and stuff with 2 tablespoons of chopped dark chocolate or your favorite candy bar. Wrap the banana in foil and grill for about five minutes on each side.

Grill peaches and nectarines for a side dish to go with steak or pork tenderloin. After cooking, the fruit can be diced and made into a salsa or relish by adding fresh herbs, chili peppers and lime juice or vinegar.

As the vegetables keep coming in this summer season, switch them up, try new seasonings and make it easy on yourself by roasting and grilling them.

To find out about Virginia Cooperative Extension programs in your area, go to www.ext.vt.edu/

For The Living Well Newsletter go to: http://sites.ext.vt.edu/livingwell/

You can contact me at [email protected].

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