Ct Eat Well: Wealth Of Fresh And Local Produce All Around Us

July and August provide us with almost every vegetable available to purchase at our local farm stands and farmers’ markets, but some of my clients tell me it can become overwhelming as to what to purchase and how to cook everything.

I usually tell them to buy everything they like and then decide on how to prepare it raw or cooked. My favorite choice is to mix a variety of vegetables all together on the grill that provide multiple functional food properties for health benefits by means of vitamins, minerals, fiber, and phytochemicals that contain antioxidants. By having a variety of color with your food you have a better chance of promoting good health and reducing your risk for cardiac disease, cancer, and diabetes.

Kathy

Venture out and shop around Connecticut to different farm stands. I happen to live by the shore and find both farm stands and farm stores all over from Niantic and Old Lyme, to Madison, Old Saybrook, Essex and Chester.

I tend to frequent two of Scott’s family farms located in Essex and in Old Saybrook, but for an extended list of farms located throughout Connecticut by county please visit the Department of Agriculture at http://www.ct.gov/doag/cwp/view.asp?a=3260&q=418062.

Not every farm and farm stand is listed here, so I also recommended stopping in at any farm you happen to drive by to see what they have to offer, and don’t be afraid to ask questions. I often ask if they carry a particular item that may not be there on the day I stopped in. No matter what farm you shop at bring your own green bags and load up a bag or two of both vegetables and fruits, you’ll not only pay a fraction of the cost of what you would pay in the grocery store, but you’ll also be sure to have the freshest nutrients while supporting our local farmers.

My favorite veggie picks at the farms include the following for a quick fix and a no mess vegetable medley, but not limited to a variety of bell peppers, yellow squash, zucchini, sweet potato, onion, and garlic with an occasional eggplant all chopped up or sliced and tossed onto a sheet of tinfoil with extra virgin olive oil sprayed onto it. Then I chop plenty of fresh herbs, add pepper and sprinkle a little more extra virgin olive oil onto the vegetables. Then tightly wrap the veggie mix up into a foil pack for grilling. The foil packet allows the vegetables to steam in their own juice combing incredible flavors together. See the recipe at the end for details.

As I often mention garlic belongs to the genus Allium that converts to allicin when chopped and cooked to promote cardiovascular health by reducing cholesterol and blood pressure, and garlic may improve blood sugar, possibly fight against cancer, and protect our immune system. The main reason for adding garlic however is for the fabulous aroma and enhanced flavor that is steamed in with the vegetables.

Onions are in the same family as garlic and are a good source of vitamin C (ascorbic acid). Vitamin C is an antioxidant that is important for healthy skin, it is essential for our nervous system, and vitamin C helps to absorb iron into our bloodstream. Onions also contain quercetin, a flavonoid phytochemical that may be beneficial for hypertension and cardiovascular health.

Red bell peppers are loaded with vitamin A, beta-carotene, and vitamin C, and they are a good source of vitamin B6 and Folate. Green bell peppers are also an excellent source of vitamin C, and they have a good amount of vitamin B6 and vitamin K. Vitamin A and beta-carotene promote a healthy immune system and both are essential for good vision.

Sweet potato contains vitamin A, vitamin C, and fiber, and is a good source of B6 and Potassium. Potassium is necessary for muscle contraction, and helps to reduce blood pressure.

Eggplant provides fiber and manganese. Manganese is involved in bone formation, and is important for our metabolism of nutrients.

Squash provides us is with excellent sources of vitamin A, vitamin C, manganese, and has a fair amount of lutein and zeazanthin. Lutein and zeazanthin help in preventing age related macular degeneration.

No matter what vegetables you plan on purchasing, remember to buy local, buy a variety, and promote Connecticut’s sustainable agriculture.

Registered Dietitian Kathy LaBella at Peak Performance, LLC is available for individual nutrition and fitness consultations.  She can be reached at 860-767-1535 or kathy@peakperformancerd.com  Her website is www.peakperformancerd.com
Find her on Facebook at https://www.facebook.com/pages/Essex-CT/Kathy-LaBella-RD-CD-N-CPT/110761625657876?sk=wall

Her recipe Grilled Vegetable Medley

4 Servings

Preheat your grill – For gas and propane use medium-high (400-500 degrees)

Heavy duty tinfoil

Extra Virgin Olive Oil – 2 tsp (preferred in spray bottle or “Misto” spray container)

Garlic – 2 cloves

Onion – 1 medium red or yellow, sliced or chopped as preference

Sweet Potato – 1 medium, sliced thin

Red Bell Pepper – 1 medium/large – sliced thin or julienne

Green Bell Pepper – 1 medium – sliced thin or julienne

Eggplant – 2 baby or ½ medium – sliced or chopped in chunks

Zucchini – 1 medium – chopped in large chunks or sliced thick

Yellow Squash – 1 medium – chopped in large chunks or sliced thick

Basil, fresh – 2 Tbls chopped

Oregano, fresh – 2 tsp

Rosemary, fresh – 1 tsp chopped

Thyme, fresh – 1 tsp

Black pepper – fresh ground ½ tsp or to taste

All herbs can be increased or decreased to taste. Use less for dry herbs.

Spray olive oil onto a 20″ to 24″ sheet of heavy duty tinfoil.

Chop garlic and onion – toss onto foil.

Thinly slice sweet potato and spread out over garlic and onion.

Slice pepper and spread out over potato, them chop or slice eggplant and squash to place on top of the other vegetables.

Chop herbs and place on the top of the vegetables, add fresh ground pepper to taste, then spray lightly with olive oil.

Either fold the foil by bringing the two edges together and folding a couple of times, or place an extra piece of foil on top to cover and then fold the two long edges together. Fold or roll the ends of the foil to seal all sides.

Place foil pack onto grill, usually onion side down for about 15 minutes, flip and cook another 12-15 minutes. Use less grilling time if you omit the potato.

When cooked, remove the packet from the flame and place onto a platter, open carefully by using an oven mitt and make small opening to let the steam out away from your body, then open the packet and serve right out of the packet onto a plate, or you may choose to display the vegetables in a bowl to serve family style. Enjoy!

Food label indicates one serving, total recipe is four servings.

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