Keep it cool with tasty summer recipes
Fruits & vegetables in summer
Many fruits and vegetables are in season during the summer and are lower in cost. Here are some fun and inexpensive ways to incorporate more fruits and vegetables into your diet.
- Each week choose a fruit or vegetable that is on sale for your family to try. Purchase 1 or 2 pieces of fruit or vegetables and have a tasting party. Try nectarines, peaches, plums, kohlrabi, or cauliflower.
- Shop at a farmer's market. Choose fruits and vegetables your family enjoys. Try new ones in small quantities.
- Visit a farm stand or local garden which sells produce. Sometimes you can pick your own strawberries, carrots, etc., for a lower price.
- Whether at the store, farmer's market, or farm stand, let children help you choose fruits and vegetbales. Let them pick, wash, peel, and prepare the food.
- Try freezing extra produce so it does not go to waste. Many cookbooks give directions for freezing or contact your local Extension office for information.
Ideas for cool summer meals
- 'Gourmet' Sandwiches: Fill whole wheat pita bread halves with lettuce, tomatoes, apple slices, hummus, avocados, meats, cheese, etc.
- Tuna Salad: Mix a can or package of tuna, chopped celery, chopped onions, black pepper, and light mayonnaise or plain yogurt.
- Taco Salad: Lettuce, beans, tomatoes, cheese, salsa, corn tortilla chips, etc.
- Zucchini 'Noodles' with Spaghetti Sauce: Shred, grate, or cut raw zucchini into long, thin strands that resemble noodles and serve with spaghetti sauce. Add white beans or cooked lentils for protein.
- Tuna & White Bean Pitas: Whole wheat pita bread halves filled with tuna, tomatoes, white beans (canned, drained and rinsed), olive oil, lemon juice, and other vegetables as desired.
Avocados are best when the skin is almost black, and the avocado feels soft. Cut the avocado in half. Remove the large pit in the middle. Use a large spoon and scoop the green flesh out of each half. Chop into bite-sized pieces.