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New Beginnings For End-Of-Summer Produce!
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Cherry Tomatoes Stuffed With Herbed Cheese
First grown in the middle f the Kalahari Desert, watermelons were a life-giving source of water. Grateful travelers carried the wonderful vegetable from Africa throughout the Mediterranean region, to India and China. Slaves brought melons with them in their forced exodus from Africa to the new World. During the U.S. Civil War, the confederate troops boiled watermelon to extract its sugar and molasses. Today, Americans eat an average of 13 pounds of watermelon every year. Russians make beer from watermelon juice, while Asians roast melon seeds for snacks. The world record for watermelon seed spitting is 66 feet 11 inches, set by Jack Dietz of Chicago, who has won the national watermelon-seed-spitting contest many times. The world record for the largest watermelon is 255 pounds, grown by a gardener in oklahoma. Watermelon Selection,
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It's not really summer if you don't
have more tomatoes and zucchini than you know what to do with. But you can never get too
much of a good thing. Both zucchini and tomatoes are high in versatility and nutrition, whether raw or cooked. Zucchini can be simply steamed or broiled with a bit of olive oil, grated Parmesan cheese and an herb like oregano or basil. It's also one of the best vegetables to throw on the grill. Small zucchini and garden-grown summer tomatoes make nice additions to a green salad, and a slice of tomato is a welcomed addition to any sandwich. Grated zucchini is often added to baked goods like muffins and breads for added moisture. The color of zucchini can vary from dark to light green, and the off-white flesh has a light, delicate flavor. Baby zucchini can be as small as a finger, while the mature vegetable commonly sold at the market is four to eight inches long and two to three inches thick. The smaller the zucchini, the more tender. Choose vegetables with a bright color and unblemished skin. Some gardens produce giant zucchini that are astonishing to look at but really too big to use as is. If your zucchini is enormous, using a stuffing is the best technique. Parboil it until tender, scoop out and discard the seeds and pithy interior, and fill the shell with diced vegetables, Spanish rice, or other favorite stuffing. Zucchini is a source of lutein, a cousin to beta-carotene that may protect against certain cancers, vision loss in the elderly, heart attack and stroke. The most concentrated sources of the easily-absorbed lutein are dark green, leafy vegetables like spinach, kale, collard greens and chard. Zucchini is a less concentrated but still excellent source, and studies show that this level is protective. Tomatoes are a major source of lycopene, a powerful antioxidant. Some studies suggest that people who eat foods high in lycopene may have a lower risk of prostate and other cancers as well as a lower risk of other chronic diseases. The American Institute for Cancer Research emphasizes that eating vegetables in abundance plays an important part in lowering cancer risk. (Ed. Note: You may be as surprised as I was to learn that watermelon is another good source of lycopene, so we've included some watermelon recipes to add to your end-of-summer pleasure!) If your vegetable garden is overwhelmed with zucchini and tomatoes and you've run out of friends, relatives and neighbors with whom to share the bounty, you may welcome new ideas. AICR Ed. Note: Although summer squashes and tomatoes are featured in this article, we're going to take this opportunity to include some of our favorite vegetable recipes from past issues of Cinnamon Hearts, along with some new ones from our favorite cookbooks. You can find more summer fruits and vegetables in this month's BBQ feature, Grilling With A Twist.
ZUCCHINI AND TOMATOES Canola or olive oil cooking spray Spray a large, non-stick skillet with oil and heat over medium heat until hot. Add zucchini and onion and sauté, stirring frequently. Add water if vegetables start to stick to the pan. When zucchini and onion are partially tender, add tomatoes and garlic powder, reduce heat to low and cook, stirring frequently, for 3 minutes or until zucchini has reached desired tenderness. Add salt and pepper to taste and serve over hot pasta. Makes 2 Servings. Per serving: 212 calories, 1 g Total Fat (less than 1 g Sat Fat), 46 g Carb; 14 mg Sodium; 9 g Protein; 6 g Dietary Fiber. Exchanges: 3 Starch; 1 Veg.
SAUTÉED PEPPERS
& TOMATOES 1 medium-large onion, chopped Sauté onion in oil for 5 minutes. Add peppers & seasoning blend and sauté about 8 minutes more. Add tomatoes and basil; cover & simmer until peppers are tender, about 3 to 5 minutes. Makes 4 Servings. Per Serving: 121 Cal; 7 g Total Fat; 14g Carb; 00 mg Cholesterol; 354 mg Sodium; 3g Protein. Exchanges: 1 Veg; 1 Fat.
CHERRY TOMATOES STUFFED
WITH 8 oz farmer’s cheese, dry-curd cottage cheese, low-fat Combine cheese, parsley, thyme, tarragon, oregano, lemon juice, red wine vinegar, salt, and pepper in a food processor, or mix by hand in a bowl. Cut the tomatoes in half and with a demitasse spoon or small melon baller, scoop out the seeds. Fill each half with a spoonful of the cheese mixture. Garnish with a basil sprig and a drop of balsamic vinegar. Yield: 40 Appetizers. Per Serving (2 Appetizers): 34 Cal; 2 g Total Fat; 1 g Carb; 8 mg Cholesterol; 79 mg Sodium. Exchanges: 1/2 Veg; 1/2 Lean Meat.
MIXED GARDEN CASSEROLE 1/4 cup brown sugar, firmly packed Combine brown sugar, seasoned salt & pepper; set aside. Place rice in bottom of a lightly spray-coated or nonstick 13- x 9-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine. Cover tightly and bake at 350ºF for 1-1/2 hours, or until rice and vegetables are tender. Yield 10 Servings. Per Serving: 105 Cal; 2 g Total Fat; 19 g Carb; 6 mg Cholesterol; 543mg Sodium. Exchanges: 1 Starch; 1 Veg.
ZUCCHINI HERB FLAN 2 tsp olive oil Preheat oven to 300ºF. Spray a 9-inch square baking pan with vegetable spray. In a large non-stick skillet over medium heat, add oil, zucchini, onion, and garlic. Sauté for 12 minutes or until tender. Add vinegar and cook for 2 minutes, stirring frequently. Remove from heat and let cool slightly. Stir in herbs and seasonings. In a large bowl, whisk eggs, flour and cheese. Stir in zucchini mixture and transfer to prepared baking dish. Bake for 30 to 35 minutes, until set. Makes 4 Servings. Per Serving: 172 Cal; 6 g Total Fat; 17 g Carb; 5 mg Cholesterol; 212 mg Sodium; 13 g Protein; 3 g Dietary Fiber. Exchanges: 1/2 Starch; 1-1/2 Meat; 1-1/2 Veg; 1 Fat.
JOANNA’S GREEN
BEANS 1 Tbsp fat reduced margarine In a large skillet, melt butter; add 2 tablespoons of oil and heat gently. Add onion and red pepper and sauté slowly over medium low heat until peppers are tender-crisp and onion is translucent and tender. Remove half of this mixture and reserve. Continue to sauté the remainder of the vegetables in the skillet over low heat for 4 to 5 more minutes, until onions are very soft and beginning to caramelize. Add the chicken broth and lemon juice; put mixture into food processor or blender, and process until creamy. Steam green beans until tender and drain. Combine the green beans, the reserved sautéed pepper and onion, and the onion/pepper purée. Salt to taste. Heat through and serve. Makes 4 Servings. Per Serving: 135 Cal; 9 g Total Fat; 14 g Carb; 00 mg Cholesterol; 71 mg Sodium; 3 g Protein; 5 g Dietary Fiber. Exchanges: 2-1/2 Veg; 2 Fat.
PASTA-VEGETABLE SALAD 2 Tbsp cider vinegar Combine vinegar and tomato sauce in a large serving bowl; stir to mix well. Stir in the sugar, oil, garlic, marjoram, basil and salt (if desired). Set aside. Cook the pasta according to package directions. Transfer to a colander and rinse under cold, running water. Drain. Meanwhile, add the tomatoes, zucchini, pepper and broccoli to the bowl with the dressing. Stir to mix well. Stir in pasta. Serve immediately or cover and refrigerate 1 hour or up to 36 hours before serving. Stir before serving. Makes 16 (1/2 cup) Servings. Per Serving: 44 Cal; 2 g Total Fat; 6 g Carb; 00mg Cholesterol; 14 mg Sodium; 1 g Fiber; 1 g Protein. Exchanges: 1/2 Starch.
FRESH TOMATO PUDDING 14 very ripe medium tomatoes Blanch tomatoes by dropping them in boiling water for 1 minute. Remove skins and seeds, and purée using a blender or food processor. Make bread crumbs in a blender or food processor and pour the crumbs into a foil-lined 9-inch baking dish, prepared with vegetable cooking spray. In a heavy, nonreactive saucepan, heat the tomato purée until it boils. Add salt, sugar and herbs and mix well. Boil gently for 3 minutes. Pour melted butter or margarine over crumbs in foil-lined baking dish. Pour tomato mixture over all and mix well. Cool. Cover. Chill and freeze. When pudding is frozen, remove it from the dish; wrap, label and return to freezer. When ready to thaw, return the casserole to its dish, removing foil. Place the dish on a cookie sheet on the bottom oven rack; cover loosely with foil and bake 2-1/2 to 3 hours in a 325ºF oven until it cooks down to pudding con-sistency. Uncover during the last hour of cooking. Yield: 5 cups; 10 (1/2 cup) Servings. Per Serving: 150 Cal; 6 g Total Fat; 24 g Carb; 3 g Fiber; 12 mg Cholesterol; 213 mg Sodium. Exchanges: 1 Starch; 1Veg; 1 Fat.
SPEEDY YELLOW SQUASH
SOUP 2 Tbsp butter In a medium saucepan, melt butter over medium heat. Add onion and sage; cook about 3 minutes to soften. Reserving 1/4 of one apple for garnish, peel, core and finely chop remaining apple. Add to onion mixture with broth and water. Heat to simmering. Cook mixture, covered, 12 minutes. In two batches, puree soup mixture until smooth. Return to pan & stir in milk; reheat over low heat. (For a thinner soup, add a little more water or broth). Ladle soup into serving bowls and garnish each with thin slices of reserved apple. Makes 8 Servings. Per Serving: 74 Cal; 4 g Total Fat; 8 g Carb; 1 g Fiber; 10 mg Cholesterol; 263 g Sodium. Exchanges: 1/2 Veg; 1/2 Fruit; 1 Fat.
ZUCCHINI
& CHEDDAR PUFFS 1 cup water Combine water and margarine in a medium saucepan; bring to a boil. Reduce heat; add flour and garlic salt, stirring vigorously over low heat until mixture leaves sides of pan and forms a smooth ball, about 1 minute. Remove from heat. Add egg substitute to flour mixture, beating with a wooden spoon until smooth. Stir in zucchini and cheese. Drop by heaping Tablespoonfuls onto a baking sheet coated with cooking spray. Bake in preheat 400°F oven for 22 to 24 minutes, or until puffed and golden. Yield: 24 Appetizers. Per Appetizer: 32 Cal; 1 g Total Fat (Trace Sat Fat); 4 g Carb; 1 mg Cholesterol; 116 mg Sodium; 2 g Protein. Exchanges: 1 Vegetable.
WATERMELON FROTH 1 envelope Knox® Unflavored Gelatin Sprinkle gelatin over 1/4 cup skim milk in a small saucepan; let stand 1 minute. Over low heat, stir until gelatin completely dissolves, about 3 minutes, and set aside. Blend watermelon, 3/4 cup skim milk, frozen yogurt and powdered sugar in electric blender at high speed until smooth. Add gelatin mixture. Add ice cubes, blend at high speed until smooth and frothy. Serve immediately. Makes 4 Servings. Per Serving: 141 Cal; 2 g Total Fat; 28 g Carb; 6 mg Cholesterol; 76 mg Sodium; 5 g Protein; 160 mg Calcium. Exchanges: 1 Starch; 1/2 Milk; 1/2 Fruit.
WATERMELON GAZPACHO 7-1/2 lbs watermelon, preferably seedless (about 9 cups, Cut the hard green skin and white underflesh off the watermelon. Cut the melon into 1-inch cubes, removing any seeds (you should have about 9 cups). Then, in a food processor or blender, purée the melon. Transfer the purée to a large bowl. Put the bread into the processor or blender, and blend until crumbs form. Stir into the watermelon purée the bread crumbs, the green and red pepper, the jalapeno (if you’re using it), onion, garlic, cucumber, parsley, vinegar, and olive oil. Add salt, pepper and cayenne. Chill the soup before serving. It will keep for 2 days in the refrigerator, but it is best the day it is made. Makes 6 Servings. Per Serving: 164 Cal; 6 g Total Fat; 27 g Carb; 00 mg Cholesterol; 444 mg Sodium. Exchanges: 1/2 Bread; 1 Veg; 1 Fruit; 1 Fat.
WATERMELON SALAD 6 cups diced cold seedless watermelon *You may substitute shredded part-skim mozzarella here On a large platter, arrange the watermelon pieces. Scatter the cucumber, onion, and mint over the watermelon. Sprinkle with the feta cheese and drizzle with lime juice. Serve at once, garnished with mint leaves. Makes 6 Servings. Per Serving: 74 Cal; 2 g Total Fat (1 g SatFat); 14 g Carb; 3 mg Cholesterol; 28 mg Sodium; 223 mg potassium; 3 g protein; 1 g Fiber. Joslin (Exchange) Choices: 1 Carbohydrate (fruit).
WATERMELON COOLER 2 cups watermelon balls Divide watermelon balls and blueberries among 4 tall glasses. Add 1/2 cup sherbet to each glass. Fill glasses with gingerale. Makes 4 (1-cup) Servings. Per Serving: 180 Cal; 3 g Total Fat (1 g Sat Fat); 40 g Carb; 7 mg Cholesterol; 70 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 2 Starch; 1 Fruit.
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