by Marsha C. Panthera, RD LD

It’s hard to contain how excited I can get about seasonal foods.  All Summer and Autumn I am enchanted by all the fresh bounty in the Farmers’ Markets. So many varied fruits and vegetables that I haven’t tried before; so of course these end up in my basket. Then there is the fun of creating new recipes in the kitchen on the weekends.

This also brings back fond memories of growing up on our farm in Illinois, near Petersburg and Springfield – what is called “The Land of Lincoln.” We had a huge family garden, orchard, and even grape vines. We also had our own pastures with cattle and chickens . We would have extended family get togethers to pick produce, shuck corn, and can the surplus. It was simply how we lived in fellowship with friends and family and the land. This would be what we now call eating local or eating a traditional diet. These are all things that we can still do today .

A book that expands on creating a healthy ecology for ourselves and our communities is, “The Blue Zones Solution, Eating and Living Like the World’s Healthiest People” by Dan Buettner. Another great resource is by Sharon Palmer, “The Plant-Powered Diet” which offers a lifelong eating plan. These both feature recipes and guidelines to eat a more plant-based diet. We need to recognize first to enjoy and celebrate food and then gradually have more whole plant foods in our kitchens.

So on to the 3 recipes I made last weekend–these are 3 that use a plethora of fresh food s you can find in the Farmers’ Markets right now.

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Fresh Power Salsa

9-10 cups diced fresh tomatoes

3 cups minced yellow and red onions

3 peppers: red, green, yellow or purple, minced

1 cup minced green onions

1 full globe garlic or about 12 big cloves, minced or pressed

1 to 2 jalapeno peppers, minced

½ cup minced sweet basil

1 cup minced cilantro

3 tablespoons apple cider vinegar

2 teaspoons kosher salt

1/3 cup lime juice or juice of 1 and ½ limes

3 teaspoons ground cumin

½ teaspoon ground coriander

1 tablespoon sugar, if desired, at home we don’t add this unless you want a sweeter taste

  1. This salsa takes all of an afternoon to make; it is so worth it.
  2. First start by blanching the tomatoes in boiling water for 30 seconds; then plunge into an ice bath.
  3. Remove skins. Slice tomatoes and remove most of the core and seeds. Then we dice them by hand.
  4. Slice onions and peppers into small strips. Remove stems and seeds from jalapeno peppers and slice into pieces.   Prepare the basil and cilantro by tearing or cutting into pieces.
  5. Use an electric mini food chopper or a food processor to mince together the onions, peppers, jalapeno peppers, basil, and cilantro. Place in large bowl with the diced tomatoes.   Add the prepared fresh garlic. Add all remaining ingredients and stir well.
  6. Taste and enjoy.
  7. Use glass jars to store. Makes 3 quarts to keep in the refrigerator. This will keep for 1 week since there is no heat processing.

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Ground Cherry Sweet Chutney

With no added sugar

*4 pints fresh ground cherries, husks removed and berries washed

¼ cup of water

3 large apples such as Zestar, Honeycrisp, or Granny Smith

1 20 ounce can Pineapple tidbits, juice packed

1 and ½ cups chopped dates

1 lemon, juiced

  1. Place cherries and water in a large saucepan. On medium heat, bring them to a boil. While cooking, smash them with a mashed potato hand tool or pastry cutter to form cherries into pieces and release juices.
  2. Add the juice only from the can of pineapple and simmer for 10 to 15 minutes.
  3. Cut pineapple tidbits into smaller pieces. Remove the skins and cores from the apples and slice and then dice them.
  4. Add pineapple and apples to saucepan and stir. Cook only until apples are tender and liquid is somewhat reduced.
  5. Add the chopped dates and cook about another 5 minutes or so until mixture is nicely thick.
  6. Add lemon juice and stir.
  7. Continue cooking if necessary until mixture is of a nice thickness.
  8. Place in small jelly jars and refrigerate. Keeps well for about 3 weeks.

*If you do not have ground cherries this Autumn, you may substitute gooseberries, blueberries, cherries, peaches or plums.

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Roasted Root Vegetables

½ cup olive oil

¼ cup balsamic vinegar

3 to 5 tablespoons of fresh minced or pressed garlic

½ to 1 teaspoon of finely ground sea salt

¼ teaspoon of ground black peppers

4 small sprigs fresh rosemary (3 to 4 tablespoons of the sliced leaves)

¼ cup fresh chopped thyme

3 tablespoons fresh chopped oregano

Mix all of the above ingredients together in a small bowl.

 

1 large onion, cut into large cubes

2 pounds or purple potatoes or mixed variety of fingerling potatoes, washed and halved

2 Asian or regular sweet potatoes, peeled and chopped into large cubes

3 golden beets, peeled and chopped into large pieces OR 4 large chopped carrots

¼ to ½ cup chopped fresh chives, if desired.

  1. In a large bowl, toss all ingredients together.
  2. Place in a large container or 2 and refrigerator for 2 hours or even overnight. Be sure to use a spatula to get all the herbs from the bowl into the containers.   Stir or shake containers about twice while marinating in the refrigerator.
  3. Preheat oven to 425 degrees.
  4. Line 2 cookie sheets or baking pans with aluminum foil. Spread vegetables evenly into pans. Again be sure to use a spatula to add any remaining herbs stuck to the containers. Cover with more aluminum foil and place into oven.
  5. Bake for 20 to 25 minutes to steam the vegetables.
  6. Take trays out of the oven and turnover all the vegetables. You may additionally season with sea salt grinder and a pepper grinder if desired. I usually add a little.
  7. Bake uncovered for another 20 minutes.
  8. Remove and turn over the vegetables.
  9. If already browned to your satisfaction, you may serve them now. I like mine browned a little more for another 10 minutes or so.

Makes 6-8 large servings.

Serve with additional balsamic vinegar if desired. My family loves strong seasoning.

As a Dietitian, I see people all the time who do not know how fresh well seasoned vegetables taste. When we look at what people consume at meals, it becomes clear that a single vegetable such as broccoli or green beans is not always that appetizing.

However, when we put a variety of fresh chopped herbs, vegetables, fruits (like tomato or apple), olive oil and spices in the same dish-our actual intake of vegetables may double, triple, or more. Even mixing berries, melons, and apples, and citrus together in a mixed fruit salad boost the enjoyment of fruit. This works better than just telling someone to have an apple a day. (Although in season apples are exquisite.)

The challenge to modern day eating is having enough fruit and vegetable servings. The USDA and ADA recommend 5 to 9 servings a day. So from what happens on most days for you now, gradually add more servings. Make your cutting board one of your best friends while including more healing foods. I will share more of my personal recipes in the future.

If you are confused about nutrition and have concerns and chronic illnesses with special needs , come see me at Cashman Center in Burnsville Minnesota.