Simple Summertime Dinners

It's summertime and the livin' is easy...so the lyrics say.  With the hustle and bustle of summer activities, getting a healthy family dinner on the table sometimes is not that easy.  Beat the heat this summer and save time with these stress-free tips!

Make it Easy
Consider meals that do not take a lot of time to prepare.  Serve a protein with a vegetable and fruit for a healthy and light summer dinner. Prepare your meal outside on the grill where time can be saved on cooking and cleaning up.  Follow recipes like the Vegetable Variety Pack below.  Your children will enjoy helping you prepare meals!   Use your crock-pot or slow cooker for ease in preparing food.  This time saving device will have food ready at the end of the day with little clean up and added heat in your kitchen. 

Make it Fresh 
Hot days call for cool meals.  Use fresh fruits and vegetables in salads, sandwiches, chilled soups, and smoothies.  Visit your local farmers' market or your local grocery for fresh produce.  Invite your youngest family members to choose a new fruit or vegetable for the family to try.  This can be a fun experience for the whole family.

Make it Ahead
When grilling, roasting or using your crock-pot, prepare enough for a second meal to freeze.  This will allow you that "vacation day" from the kitchen. Try to do this as often as you can.  Almost any food can be frozen.  Label the food container with the name  of the food (example: Vegetable Variety Pack), date the container (example  June 29, 2015) and serving portion (example: serves 5).  Writing the name, date, and serving size will help you to use the food in a timely manner.

 Try this healthy veggie side dish this summer!

Vegetable Variety Pack
Serves:  5

Ingredients: 
2 small zucchini, washed and sliced
2 small yellow squash, washed and sliced
4 small potatoes, scrubbed, washed and sliced
1/2 onion, peeled and sliced
1/2 red or green bell pepper, washed, seeded and sliced
1/4 cup light Italian salad dressing

Directions:

1. Preheat oven or grill to 350 degrees.
2. Stir vegetables and dressing together in a large bowl.
3. Spread vegetables in the center of a sheet of aluminum foil.  Bring foil edges together and seal to make a packet.  Individuals packets may also be made.
4. Bake for 20-30 minutes or cook on the grill until veggies are tender.

Zucchini in Maryland: A Great Summer Veggie!

Summer in Maryland is zucchini season.  From July through September, zucchini starts showing up at the farmers' market and (if you are lucky) in your neighbor's garden!  Zucchini is close in shape and color to a cucumber.  It can be eaten raw, stir-fried, roasted, and grilled.  The mild flavor also makes zucchini a delicious seasonal treat.

What is Zucchini?
Zucchini is a summer squash.  It belongs to the same family as other summer squashes such as yellow squash, crooked neck squash, and straightneck squash.  These squashes are different from winter squashes because summer squash only grow once the dirt is warm and they don't last long in storage.

Zucchini is actually best when it is still immature.  If you wait too late or let it grow too big, the rind is not tender and edible.  Small zucchini are the most delicious choice.

Try to use your zucchini up shortly after you pick or get it.  Zucchini will only keep fresh for 5 to 14 days in cool (32-50 degrees F) temperatures.  Zucchini is a good source of vitamin C, manganese, potassium, and vitamin B6.  It is also very low in calories.

How to prepare and use:  Wash, trim ends, and cut into pieces.  Eat raw,  bake, sauté, broil or grill.

Try this Zucchini and Tomato recipe for a taste of some of summer's favorite vegetables.


Zucchini and Tomatoes
Serves 4

Ingredients:
2 Tablespoons vegetable oil
1/4 cup onion, chopped
2 tomatoes, washed and diced, or one 16-ounce can of diced tomatoes, drained
1 garlic clove, chopped
2 medium zucchini, washed and deiced
1 teaspoon sugar
Salt and pepper to taste

Directions:

1. Heat oil in a sauce pan over medium heat.
2. Add onion and garlic.  Cook until tender, about 5 to 7 minutes.
3. Add zucchini, tomatoes, sugar, and pepper
4. Cover pan and reduce heat.
5. Cook until vegetables are tender, about 20 minutes.