July: Fresh from the Market

Summer is in full swing now, which means an abundance of delicious produce! We had our second cooking demo from the "Fresh from the Market" series last night and are excited to share some mouth-watering recipes with you. For the zucchini pie, we brought fresh zucchini and oregano from our gardens, however you can find most all of the seasonal produce used in these recipes at your local farmers market, as well as any grocery store. 

We also shared two excellent handouts showing what Washington-grown vegetables, fruits, legumes, and herbs are in season and when. You can find the vegetable chart here and the fruit, legume, and herb chart here. In Washington, we are fortunate to have access to almost all produce year-round in our grocery stores, however here are a few fun reasons to eat more seasonal produce:

• It's fresh! Seasonal (local) produce doesn't have to travel far to reach you, so it's generally higher in nutrients.
• It's more flavorful! Eating produce that has ripened naturally is packed with more flavor and nutrients than out-of-season produce. 
• Variety! Have some fun and try new fruits or vegetables from the farmers market. You might find your new favorite summer fruit!
• Food safety! The shorter the distance that food has to travel to get from the farm to your plate, the less chance there is of contamination.

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Zucchini Pie

Try this lighter, seasonal take on the traditional spaghetti pie! "Zoodles" instead of noodles and tomatoes instead of sauce make this satisfying dish a delight. Zucchini, grape tomatoes, and fresh oregano are the seasonal stars of the show. No spiralizer? No problem! Try shredding your zucchini instead - enjoy! 
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Makes 8 Servings
Recipe adapted from Cooking Light Magazine

Ingredients:

• 3 pounds zucchini
• 1 1/2 teaspoons salt, divided
• 1 1/2 Tablespoons olive oil
• 1 pint grape tomatoes, halved
• 2 Tablespoons fresh oregano, chopped
• 5 garlic cloves, minced
• 7 large eggs
• 2/3 cup fat-free milk (or milk alternative)
• 1/4 cup all-purpose flour
• 1/2 teaspoon black pepper
• 2/3 cup sharp cheddar cheese, shredded
• 1/2 cup parmesan cheese, finely grated

Directions:

1. Cut zucchini into noodles using the large holes of a spiralizer or a julienne peeler. Place zucchini in a colander in the sink and toss with 1 teaspoon of salt. Let sit 20 minutes.
2. In the meantime, heat oil in a cast iron skillet over medium high heat. Add tomatoes, garlic, and oregano and cook, stirring frequently, until tomatoes are wilted, about 3-4 minutes. Transfer tomato mixture to a small bowl. 
3. Preheat oven to 375 F.
4. Place a large handful of zucchini noodles on a clean kitchen towel and squeeze until all water is removed. Repeat with remaining zucchini. Cut zucchini into pieces.
5. Whisk together eggs, milk, flour, pepper, and 1/2 teaspoon salt in a large bowl. Add tomato mixture, cheeses, and zucchini. 
6. Pour mixture into still oily cast iron skillet. Bake for 25-30 minutes or until set in the middle. 

Nutrition per 1 wedge (1/8th of skillet): 210 Calories; 12g Fat; 14g Protein; 12g Carbohydrates; 3g Fiber; 390mg Sodium

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Peach & Celery Salad

Crunchy celery pairs delightfully with sweet, juicy peaches, peppery arugula, and salty pistachios. This salad makes a beautiful, refreshing side dish and is sure to impress your guests! Have fun swapping out the peaches for other fruit and the pistachios for different nuts and seeds.
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Makes 4 Servings (about 5 cups)
Recipe from Cooking Light Magazine

Ingredients:

• 3 cups thinly diagonally sliced celery
• 3 cups sliced ripe peaches
• 3 cups baby arugula
• 1/4 cup thinly sliced fresh basil
• 2 Tablespoons olive oil
• 1 Tablespoon fresh lemon juice
• 1/8 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped roasted salted pistachios

Directions:

1. Combine celery, peaches, arugula, basil, olive oil, lemon juice, salt, and pepper in a large bowl. Toss gently to mix.
2. Sprinkle chopped pistachios over the salad.

Nutrition per 1 1/4 cups: 166 Calories; 11g Fat; 4g Protein; 16g Carbohydrates; 4g Fiber; 170mg Sodium

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Blueberry Oatmeal Snack Bars

Deliciously sweet blueberries are made into a chia jam in this mouthwatering recipe. Try mixing it up and swap out the blueberries for other fruit, such as raspberries or strawberries. And make a little extra jam to spread on your toast or dollop on top of your yogurt! These bars make a great on-the-go snack or are perfect for a "healthier" dessert option. 
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Makes 12 Servings
Recipe from www.hummusapien.com

Ingredients:

• 1 1/2 cups blueberries, fresh or frozen
• 1 1/2 Tablespoons chia seeds
• 1 Tablespoon maple syrup
• 1 cup oat flour (ground rolled oats)
• 1 1/2 cups rolled oats ("old-fashioned oats")
• 2 Tablespoons brown sugar
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 cup unsweetened applesauce
• 1/4 cup maple syrup
• 1/4 cup coconut oil, melted

Directions:

1. Preheat oven to 325 F. Grease an 8x8 baking dish.
2. Place blueberries, chia seeds, and 1 Tablespoon maple syrup in a medium saucepan. Cook over medium heat for about 10 minutes, stirring frequently. Mash blueberry mixture with a potato masher to create the jam. Set aside.
3. Combine oats, oat flour, sugar, cinnamon, salt, and baking soda in a large bowl. Add applesauce, 1/4 cup maple syrup, and coconut oil. Stir to combine. Set aside about 1/2 cup of the oat mixture and spread the rest evenly over the bottom of the prepared baking dish. 
4. Pour blueberry jam over the oat mixture and spread evenly. Crumble the remaining oat mixture over the top of the jam. 
5. Bake for 30 minutes. Cool completely before cutting into 12 bars. Keep refrigerated.

​Nutrition per 1 square: 217 Calories; 7.5g Fat; 6g Protein; 33g Carbohydrates; 5g Fiber; 104mg Sodium
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~Leah Swanson, RDN, CD