Farm Fresh Summertime Recipes
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Farm Fresh Summertime Recipes
Farm Fresh
Summertime
Recipes
This cookbook was made possible through the partnerships of the
Connecticut Food Policy Council (www.foodpc.state.ct.us)
The Connecticut Food Policy Council was established in 1997, to
coordinate the efforts of state agencies that affect the food system and to
ensure access to healthy food for all the people of our state.
Food Policy refers to government actions that influence the availability,
affordability, quality and safety of our food supply. Food Policy addresses
concerns such as farmland preservation, access to healthy food, urban
agriculture, emergency food supply, transportation, markets for locally-
grown food, food and nutrition education, child nutrition and inner-city
supermarkets.
Support for this cookbook was provided by:
The Connecticut Department of Agriculture
The Connecticut Department of Education
The Connecticut Department of Public Health
The Connecticut Department of Social Services
The University of Connecticut, Cooperative Extension System
Federal partners include
United States Department of Agriculture, Food and Nutrition Service,
Food Stamp Nutrition Education
United States Department of Agriculture, Cooperative State Research,
Education and Extension System (CSREES), Expanded Food and Nutrition
Education Program (EFNEP)Connecticut Grown – fresh and CONNECTICUT CROP AVAILABILITY CALANDER
healthy! Crop April May June July Aug. Sept. Oct. Nov. Dec.
Apples
Beans
Beets
Summer is the time for local fresh vegetables. Blueberries
Broccoli
Good for you and good tasting, locally grown vegetables add color, flavor Cabbage
and nutrition to your summer meals. Cantaloupe
Carrots
Eating vegetables can help lower your risk for problems like heart disease,
diabetes and cancer. Eating vegetables might also help you control your Cauliflower
weight – if you don’t add too much butter, margarine, salad dressing or Cherries
other fats when you eat them! Cucumbers
Eggplant
If you have children, help them learn to like vegetables so they can grow Garlic
up healthier and able to enjoy many different foods. This cookbook Greens
will give you ideas for choosing and using vegetables that grow in Herbs
Connecticut.
Kohirabi
The United States Department of Agriculture, in its MyPyramid food Leeks
guide, has suggestions for how much of what kinds of foods you need Lettuce
eat each day for better health. (See www.MyPyramid.gov for more Mushrooms (year-round)
information.) Nectarines
Onions
Recommendations for vegetables: Peaches
Pears
• Young children, 1 cup
Peppers
• Older girls, 2 to 2½ cups
• Older boys, 2½ to 3 cups Plums
• Women, 19 to 50 years, 2½ cups Pototoes
• Men, 19 to 50 years, 3 cups Rasberries
• Older women, 2 cups Spinach
• Older men, 2½ cups Strawberries
Summer Squash
(Note: 2 cups of raw leafy greens in a salad count as only one cup of vegetables.)
Sweet Corn
Tomatoes
Try to eat dark green and orange vegetables several times a week. These
contain more vitamins and minerals needed for health. Greenhouse Tomatoes
Turnips
The chart on the next page shows you the months that fruits and Watermelon
vegetables are in season in Connecticut. Winter Squash
Choosing fresh vegetables Storing fresh vegetables
Storing vegetables the right way will keep them as fresh as possible for as
Each kind of vegetable is a little different, but you long as possible.
can usually tell the quality of a vegetable by how
it looks. Unless the vegetables have dirt on them, you don’t need to wash them
before storing them. If you do need to wash them first, make sure they
are dry before you put them in plastic bags to go into the refrigerator.
Choose vegetables that have …
Always wash vegetables before you fix them for meals and snacks.
• Good color (no brown or black spots, no yellow leaves, no mold)
• Good texture (firm to the touch, no soft spots, no wrinkled skin, no • Store most fresh vegetables in the refrigerator in a plastic bag. They
wilted leaves) should keep well for up to a week.
• Good size (no giant zucchini, cucumbers or eggplant) • Tomatoes will keep at room temperature for several days. They will
keep in the refrigerator only about two days. After that, they lose
Vegetables don’t need to be perfect. They can still be safe to eat even flavor.
when they don’t look their best. Sometimes you can remove small, • Store green tomatoes at room temperature on the counter or table.
discolored areas with a knife. Always remove black or brown spots or Do not put them in the sun.
soft spots on veggies, and at least ½ inch of the vegetable all around
the spot and around green areas on potatoes.
• Greens such as lettuce and
Remember, the better the vegetable looks, usually the fresher and more spinach (celery, too) – remove
nutritious it is. and throw away any discolored
leaves. Then wrap the greens in
a damp paper towel and store in
the refrigerator. You can place
them in plastic if you wish. If
you wash them first, make sure
they are dry before you store
them in the refrigerator.
• Keep potatoes and winter squash in a dry, cool, dark place where air
can get at them. Do not store in a plastic bag.
• Store onions at room temperature or cooler if possible, in an open
container with good air circulation.
Cleaning fresh vegetables Using fresh vegetables
Wash all vegetables carefully with cool water Some vegetables are delicious raw, with a dip,
before using them. This helps get rid of in salads, on a sandwich or just plain.
the dirt, surface bacteria, insects and small
amounts of pesticides or fertilizers that may
still be on the food.
Scrub hard vegetables with a brush to get the
dirt off. Some are better cooked – steamed, boiled,
stir-fry, roasted, or cooked with other foods
Peel onions, eggplant, and winter squash like some of the recipes in this book. When
before using. You can cook winter squash in you cook vegetables, do not let them sit in
the skin and then scoop out the insides after water before cooking. This can cause loss
it is cooked. You can peel cucumbers and of vitamins.
carrots if the skin is tough or thick.
For most vegetables, use a small amount of water and bring to a slow
When you peel vegetables, try to take off boil. Add the cleaned vegetables. Use a steamer to avoid overcooking
the least amount of skin possible. Be sure and keep more vitamins in the food.
to take off about ½ inch of the vegetable
around dark, soft spots or the green color on
potatoes. For soft vegetables like tomatoes,
you may need to throw them away if they
have bad spots. Cook only until they are just tender … gently
cooked but still firm and a little crunchy.
Wash the leaves of lettuce and greens in cold water. Fill a large bowl with Cook potatoes, winter squash and beets until
water and give the leaves a bath! Rinse with cold running water and drain soft enough to slice with a knife.
in a colander.
When you cut or chop vegetables, use a sharp knife and a clean cutting board.
Use your microwave oven to cook
vegetables. Cook only a small amount at
a time, in about two Tablespoons
of water in a covered microwaveable
container. Cook on high for about
one minute, check for doneness, and
continue cooking until done…usually
only two or three minutes.
Salads
Salads in summer make perfect sense.
No cooking!
Choose your favorites – Beans, broccoli,
cabbage, carrots, cauliflower, cucumbers,
lettuce, onions, peppers, snow peas,
spinach, sugar snap peas, summer
squash, tomatoes or zucchini.
Just wash well with running water.
Remove any bad spots, peel if needed,
tear lettuce and cut other vegetables
into bite size pieces. Place in a large
bowl. Mix together with a large spoon
and fork or salad tongs. Put into
individual bowls. Add your favorite
dressing and enjoy.
Salads go great with sandwiches, cheese
and crackers, soups, casseroles or cooked
chicken, meat or fish. If you add cooked
or canned dried beans, cheese, cooked
eggs, meat, chicken or fish, you have a
complete meal in a bowl!
You will find some recipes in this booklet
to make your own salad dressing.
Remember that salad dressing can add
calories, sugar, fat and salt. So if you
need to be careful for your health or
your weight, go easy on the amount of
salad dressing you use. Read labels on
bottled salad dressings to know what
you are eating.Easy Gourmet Salad Easy Tomato Salad
Dressings Makes about 4 servings
Make your own salad dressings with fresh ingredients. Each Tablespoon Ingredients Directions
of oil has about 100 calories. Use these dressings on tossed green salad 2 large or 4 smaller ripe tomatoes • Wash tomatoes with running
or any favorite salad! ¼ cup chopped onion, green water.
onion or chives • Cut out stem ends.
French Vinaigrette Fresh basil or parsley to taste (use • Slice tomatoes using a sharp
dried if you do not have fresh) knife.
1–2 teaspoons Dijon mustard ½ teaspoon minced garlic or
½ cup wine vinegar ½ teaspoon garlic powder French vinaigrette (see recipe) • Prepare and slice onions or
¼ cup olive, canola, corn or other To taste: salt, pepper, other herbs chives.
vegetable oil such as basil, oregano, thyme or • Chop fresh herbs.
2 Tablespoons water rosemary • Layer tomatoes, onions and
herbs in a shallow bowl.
• Place the teaspoon with the mustard in a small bowl. • Pour on salad dressing.
• Pour vinegar over mustard and stir together until the mustard • Serve plain or on fresh washed
dissolves. Add oil, water, garlic and seasonings. Stir well. lettuce leaves.
• Store in a covered container in the refrigerator.
Other Ideas
Creamy Parmesan Dressing • Tomato and Bean Salad
1 teaspoon prepared mustard ⅓ cup nonfat plain yogurt Add gently cooked green beans or cooked or canned white or black
1 Tablespoon vinegar 1 Tablespoon grated Parmesan beans to tomato and onion mix.
⅓ cup nonfat sour cream cheese • Tomato and Cucumber Salad
⅓ cup mayonnaise ¼ teaspoon ground pepper Add a layer of cleaned, peeled, thinly sliced cucumbers.
• In a small bowl, mix everything together until smooth and creamy. Tomato salad goes great with pasta dishes or beans and rice.
• Add dried herbs such as oregano, dill, basil, tarragon or thyme
for flavor.
• Chill before serving.
Low-fat Russian Dressing
3 Tablespoons tomato catsup or ⅓ cup nonfat plain yogurt or low fat
tomato paste sour cream
2 Tablespoons sweet pickle relish 1 teaspoon lemon juice or vinegar
½ cup low-fat mayonnaise
• In a small bowl, mix everything together until smooth and creamy.
• Chill before serving.
10Fiesta Rice Salad Chinese Chicken Salad
Serves 4, 1 ¼ cup each Makes 8, ½ cup servings
Ingredients Directions Ingredients Directions
1 cup cooked brown rice • Wash and chop vegetables and 1 package of oriental flavored • Rinse coleslaw and drain, set
1 carrot, shredded mix with cooked rice. Ramen noodles aside.
1 cup broccoli, chopped fine • In a small bowl, add vinegar, 1 bag of plain coleslaw or • Break up noodles. Set aside.
1 small red onion, chopped oil, dill, salt and pepper. (Or use cabbage salad mix (16 oz) • In a small bowl make dressing
1 cup chopped tomato your favorite dressing.) Pour ¼ cup minced scallions with sugar, vinegar, olive oil
1 sweet bell pepper (green, over rice mixture. ½ cup chopped red or green and flavor packet. Stir well.
red or yellow), seeded • Add beans and toss well. Serve pepper • In a large bowl, add peppers,
and chopped cold and enjoy! 2 chicken breasts, cooked and scallions, unsalted peanuts
1 (15 oz) can kidney beans, or chilled, cut into cubes and other vegetables if you
other beans, drained and rinsed ½ cup unsalted dry roasted like. Add cooked chicken and
2 Tablespoons fresh herbs peanuts coleslaw.
chopped fine Dressing • Pour on the dressing and
2-3 Tablespoons vinegar 1 teaspoon sugar (if you like) combine.
(red wine, white or cider) 1 Tablespoon olive oil • Serve cold.
1 Tablespoon vegetable oil ¼ cup rice or white vinegar
Salt and pepper to taste 1 Ramen noodle flavor packet
Other Ideas Nutrition Facts Try adding one of these to your salad: Nutrition Facts
Serving Size 1 1/4 cup Serving Size 1/2 cup
Use your favorite vegetables- zucchini, summer Servings Per Container 4 Servings Per Container 8
squash, corn, greens, kohlrabi, cabbage or • 1 6-ounce can sliced water chestnuts, Amount Per Serving
Amount Per Serving
string beans. Use frozen or canned when fresh Calories 220 Calories from fat 40 drained Calories 130 Calories from fat 60
is unavailable. Grate, chop, cut into small thin % Daily Value* • ½ cup shredded carrots, diced celery or % Daily Value*
strips for different shapes.
Total Fat 4g 7% chopped broccoli Total Fat 7g 11%
Saturated Fat 0g Saturated Fat 1g 5%
0%
• ½ cup thinly sliced raw zucchini or
Cholesterol 0mg 0% Cholesterol 20mg 6%
Be creative! Try different vinegars -- cider, red or Sodium 190mg 8%
cucumber Sodium 80mg 3%
white wine, balsamic, rice or white – or flavored Total Carbohydrate 38g 13% • 1 cup of washed red or green seedless Total Carbohydrate 8g 3%
vinegars. Use low calorie salad dressing and Dietary Fiber 10g 41% grapes Dietary Fiber 2g 6%
Sugars 8g Sugars 2g
leave out the vinegar and oil. Try a squeeze of Protien 10g Protien 10g
lemon or lime juice in place of vinegar!
Vitamin A 90% • Vitamin C 120% Vitamin A 6% • Vitamin C 25%
Calcium 8% • Iron 15% Calcium 2% • Iron 4%
Try different fresh herbs- cilantro, dill, basil,
chives, tarragon, oregano, rosemary or mint to
name a few. Or use dried herbs – but use less.
Menu Idea
Fiesta Rice Salad, Toasted Cheese & Tomato Sandwich, 100% juice &
seltzer drink, Fresh melon for dessert
11 12Spinach Black Bean Salad Tuna Veggie Antipasto
Serves 3, 1 cup each Serves 6, 1 cup each
Ingredients Directions Ingredients Directions
2 Tablespoons vinegar • In a large bowl, combine Start with your favorite • Wash and trim vegetables.
1 Tablespoon vegetable oil vinegar, oil, mustard, garlic, raw veggies, ¾ cup total Chop into bite size pieces.
1 Tablespoon mustard (Dijon or oregano, basil and nutmeg. vegetables per person Place in a large bowl.
other) • Wash, drain and chop spinach. 6-8oz tuna, drained and flaked • Combine vinegar, dill (or other
1 clove garlic or 1 teaspoon garlic • Add spinach, black beans, 1 can (15oz) white beans or herbs), garlic and oil. Pour
powder tomatoes and onions to favorite beans over vegetables.
½ teaspoon each dried oregano + vinegar and oil. Toss well and 2 Tablespoons grated Parmesan • Drain and rinse beans. Break
basil serve. cheese up tuna into smaller chunks.
⅛ teaspoon nutmeg (optional) ¼ cup vinegar or juice of 2 • Combine vegetables, beans
2 cups spinach, washed lemons and tuna; toss gently.
1½ cup black beans, rinsed 1 Tablespoon vegetable oil • Marinate salad overnight to
2 tomatoes, chopped 1 Tablespoon fresh or ½ combine flavors.
1 small red onion, chopped teaspoon dried dill • Chill and serve as a light
1 teaspoon chopped garlic summer lunch or as a picnic
side dish.
Other Ideas Nutrition Facts
Serving Size 1 cup
• Top your salad with other
vegetables (mushrooms, peppers,
Servings Per Container 3
Other Ideas Nutrition Facts
Amount Per Serving Serving Size 1 cup
cucumbers, zucchini, yellow squash, Calories 190 Calories from fat 50
• Use salad to fill a pita for a crunchy Servings Per Container 6
red onions etc.) % Daily Value* sandwich. Amount Per Serving
• Add cooked chicken, egg or tuna Total Fat 6g 9% • Serve on fresh, washed leafy lettuce. Calories 140 Calories from fat 25
for more protein.
Saturated Fat 1g 5% • Add cooked rice or pasta. % Daily Value*
Cholesterol 0mg 0% Total Fat 3g
• Add cubes of cheddar, Swiss or Sodium 160mg
• Try balsamic vinegar or ½ cup of 4%
7% Saturated Fat 0.5g 3%
smoked Gouda cheese. Total Carbohydrate 27g 9%
your favorite salad dressing. Cholesterol 15mg 4%
• Fruit makes a great addition- try Dietary Fiber 10g 38% • Be creative and try different herbs Sodium 180mg 7%
dried cranberries, cherries, raisins or Sugars 5g and veggie combinations! Total Carbohydrate 15g 5%
Protien 10g Dietary Fiber 4g 15%
apricots or fresh berries in season. Sugars 2g
Vitamin A 45% • Vitamin C 30%
Calcium 8% • Iron 20% Protien 15g
Vitamin A 70% • Vitamin C 30%
Calcium 8% • Iron 15%
13 14Main Dishes
You can build your meals around
vegetables instead of meats for better
health. The healthier “New American Plate”
is filled mostly with vegetables, grains and
smaller amounts of meat or fish.
The main dish recipes in this
cookbook feature lots of vegetables
fixed in tasty ways you and your
family will like.
The New American Plate is a registered
trademark of the American Institute for
Cancer Research, 1759 R Street, Washington,
DC 20009. http://www.aicr.org/Veggie Quesadillas Squash Salsa
Makes 4 servings, ½ quesadilla each Makes about 6 cups
Ingredients Directions Ingredients Directions
4 10 inch whole wheat tortillas • Wash and chop vegetables. 1 can black beans (rinsed) • Combine all ingredients except
1 baby zucchini, diced small • Heat medium skillet to 6 tomatoes, seeded and diced cheese. Let sit for 30 minutes.
1½ cup broccoli, chopped medium high and spray ½ green pepper, seeded and Spoon over tortilla chips,
1 red bell pepper, seeded + diced with cooking spray. Sauté diced cooked rice or noodles.
vegetables for 4-5 minutes,
1 small yellow onion, chopped 1 medium red onion, minced • Top with grated part-skim
stirring frequently. Remove
½ cup carrots, shredded 2 tablespoons red wine vinegar mozzarella cheese. Serve hot
from pan.
½ cup low-fat cheddar cheese, • Spray pan with cooking 1 large summer squash, peeled, or cold!
shredded or grated spray. Place tortilla in the pan. seeds removed, diced
½ cup part skim mozzarella, Sprinkle on half the vegetables 1 teaspoon Adobo seasoning
shredded or grated and half of the cheese. (Layer (a combination of garlic,
1 Tablespoon fresh basil, cheese, vegetables and coriander, salt and cumin)
chopped or ½ teaspoon dry cheese). 2 Tablespoons lemon or lime
basil • Place the other tortilla on top. juice, optional
Cooking spray Cook for 4-6 minutes or until Topping
the cheese starts to melt and 4 Tablespoons, part-skim
bottom tortilla starts to brown. mozzarella cheese
• Carefully flip quesadilla. Cook
Fresh cilantro or dried parsley,
for 4 minutes until cheese is
warm and bubbly and tortilla optional
browns. If you do not want
to flip it, put a cover on the
pan and cook until the cheese Other Ideas Nutrition Facts
melts. • Out of season idea – Use 1 can Serving Size 1/2 cup
Servings Per Container 12
• Remove from pan. Place on diced tomatoes in place of fresh
cutting board and cut into
Amount Per Serving
tomatoes. Calories 60 Calories from fat 5
triangles. Enjoy! • Quick Salsa – Combine black beans, % Daily Value*
Total Fat 1g
chopped summer squash, and a jar 1%
Nutrition Facts of your favorite salsa!
Saturated Fat 0g 0%
Other Ideas Serving Size 1/2 Quesadilla
Servings Per Container 4 • Hot Salsa – Add chopped, fresh
Cholesterol 0mg 0%
Sodium 210mg 9%
• Try a variety of vegetables: eggplant, Amount Per Serving hot peppers or canned jalapeño Total Carbohydrate 11g 4%
tomatoes, mushrooms, green beans, Calories 170 Calories from fat 35 peppers. Remember to wash your Dietary Fiber 4g 15%
cauliflower, garlic, corn or spinach Sugars 1g
% Daily Value*
hands well after handling hot
• Season with fresh herbs- parsley, Total Fat 4g 6% Protien 4g
Saturated Fat 2g peppers!
basil, cilantro, oregano or dill 11%
Vitamin A 8% • Vitamin C 30%
Cholesterol 10mg 4%
• Sprinkle dry herbs- Italian seasoning, Sodium 340mg 14%
Calcium 4% • Iron 6%
chili powder, cumin or your favorite. Total Carbohydrate 28g 9%
• Top with your favorite spicy salsa. Dietary Fiber 4g 17%
Sugars 4g Menu Idea
Protien 11g Summer squash Salsa over cold cooked rice, Chicken Quesadilla,
Vitamin A 130% • Vitamin C 140% Frozen yogurt with berries
Calcium 20% • Iron 8%
17 18Grilled Vegetable Packets Crunchy Vegetable Wraps
Serves 5, 3/4 cup each Serves 4, ½ Tortilla each
Ingredients Directions Ingredients Directions
2 small zucchinis, sliced • Heat grill to Medium heat or 4 Tablespoons whipped cream • In a small bowl, stir ranch
2 small yellow squash, sliced 350°. cheese seasoning into cream cheese,
4 small red potatoes, scrubbed • Wash vegetables and slice. 2 flour tortillas chill.
well and sliced • Toss in a large bowl. Add ½ teaspoon of Ranch seasoning • Wash and chop vegetables.
dressing and toss until all mix • Steam broccoli in microwave
½ red onion, sliced
vegetables are coated.
½ red or green bell pepper, ¼ cup broccoli, washed and for 1 minute with 1 tablespoon
• Tear 2 large squares of
seeded and sliced chopped of water.
aluminum foil and place half of
¼ cup light Italian salad dressing the vegetable mixture on each ¼ cup carrots, peeled and grated • Spread cream cheese onto
or French vinaigrette piece. Place an equal piece of ¼ cup zucchini, washed + cut flour tortilla, staying one inch
Salt and pepper to taste foil over the top of vegetable into small strips from edge. Sprinkle vegetables
mixture and fold up bottom ¼ cup yellow summer squash, evenly over cream cheese. Roll
piece with top sheet to form a washed and cut into small tortilla tightly.
packet. strips • Chill for 1-2 hours before
• Place on heated grill for 20-30 ½ tomato, diced serving (the wrap will hold it’
minutes or until the potatoes 2 Tablespoon green pepper, shape better.) With a sharp
are tender. If you don’t have seeded and diced knife slice into circles and
a grill, bake Veggie Packets in 2 Tablespoons chives, chopped serve.
the oven at 400° for 20 - 30
fine
minutes.
• Before you open the packets,
poke holes in the foil with a
fork. Be very careful opening Other Ideas Nutrition Facts
the foil as the steam will be • Be creative. Try different vegetables, Serving Size 1/2 Tortilla
Servings Per Container 4
very hot and could burn you! herbs and spices.
• Empty vegetables onto serving Examples- green beans, lettuce,
Amount Per Serving
Calories 160 Calories from fat 60
plate or serve from foil packets.
radishes, corn; dill, oregano, basil, % Daily Value*
Total Fat 7g 10%
Nutrition Facts mint; curry or chili powder.
Other Ideas Serving Size 3/4 cup • You can substitute pre-made flavored
Saturated Fat 3g
Cholesterol 10mg
15%
4%
• Try different vegetables- Tomatoes, Servings Per Container 5
cream cheeses- chive, herb or Sodium 210mg 9%
green beans, sweet potatoes, Amount Per Serving
vegetable. Total Carbohydrate 23g 8%
Calories 130 Calories from fat 15
mushrooms, broccoli, carrots, corn or • Try a sweet cream cheese and add Dietary Fiber 2g 8%
% Daily Value*
your favorites. Total Fat 1.5g 2% fruit to your wrap for a different twist.
Sugars 2g
Protien 4g
• In place of dressing try cooking spray Saturated Fat 0g 0% • This wrap is great with soup or salad
Vitamin A 45% Vitamin C 20%
to coat foil (butter or vegetable oil can Cholesterol 0mg 0% or served as a cool summer appetizer!
•
Calcium 6% • Iron 8%
be used). Sodium 105mg 4%
Total Carbohydrate 27g 9%
• Use herbs or spices in place of Dietary Fiber 4g 16%
dressing- Chili power, Italian or oriental Sugars 5g
seasoning, basil, oregano, curry Protien 4g
powder- be creative! Vitamin A 20% • Vitamin C 80%
Calcium 4% • Iron 8%
19 20Summer Squash Stir-fry Stuffed Summer Squash
Serves 4, ½ cup each Serves 4, ½ stuffed squash each
Ingredients Directions Directions
1 Tablespoon olive oil or other • In a skillet (the larger, the • Wash and cut squash in half, lengthwise. Remove the large seeds.
vegetable oil better), heat oil on medium • Steam the squash, skin side down, in a small amount of water in a fry
1 small onion, chopped high heat. pan or skillet until slightly tender (but not mushy).
2 cups summer squash, washed • Add onion and stir-fry until • Scoop out a good amount of the pulp, place in a bowl and mix with
and cut into chunks onion is clear and begins to one of the stuffings, below.
1 cup carrots, thinly sliced brown. • Place the squash shells in a baking dish. Stuff the squash with a
Seasonings to taste – garlic • Add carrots and stir until mixture of your choice.
powder, pepper, cumin, thyme, carrots are tender crisp. Add • Top with shredded cheese. Bake at 350˚F for about 30 minutes.
basil or oregano squash and cook for about 2
(Fresh basil is wonderful with minutes. Lower heat.
this.) • Add seasonings of choice. Rice + Turkey Stuffing Italian Stuffing
Cook for 2 more minutes.
Serve as a side dish. 1 pound cooked ground turkey 3 cups cooked brown rice
2 cups cooked brown rice 1 cup diced tomatoes
1 can low sodium condensed 1 cup white beans, drained +
Other Ideas Nutrition Facts cream of mushroom soup rinsed
• Try other cut up vegetables to Serving Size 1/2 cup 1 cup squash pulp 1 Tablespoon fresh basil
Servings Per Container 4
stir fry with the onion – green or 2 Tablespoons shredded cheddar 1 cup squash pulp
red peppers, mushrooms, celery,
Amount Per Serving
Calories 60 Calories from fat 30
cheese 4 Tablespoons Parmesan cheese
eggplant, green beans or peas. % Daily Value*
• Add cut up fresh tomatoes, corn or Total Fat 3.5g 5%
broccoli with the summer squash. Saturated Fat 0g 0% Nutrition Facts Nutrition Facts
Cholesterol 0mg 0% Serving Size 1/2 squash Serving Size 1/2 cup
Cook until tender crisp. Sodium 15mg
Servings Per Container 4 Servings Per Container 4
1%
• Cook ground beef with the onions. Total Carbohydrate 7g 2%
Amount Per Serving Amount Per Serving
Add other vegetables. Add tomato Dietary Fiber 2g 8%
Calories 380 Calories from fat 140 Calories 280 Calories from fat 30
sauce. Serve over pasta. Sugars 4g
Total Fat 15g
% Daily Value*
Total Fat 3g
% Daily Value*
24% 5%
Protien 1g
Saturated Fat 4.5g 23% Saturated Fat 1g 6%
Vitamin A 180% • Vitamin C 15% Cholesterol 100mg Cholesterol 5mg
33% 1%
Calcium 2% • Iron 2% Sodium 150mg Sodium 85mg
6% 4%
Total Carbohydrate 36g 12% Total Carbohydrate 52g 17%
Dietary Fiber 7g 27% Dietary Fiber 7g 29%
Sugars 6g Sugars 4g
Protien 26g Protien 11g
Vitamin A 8% • Vitamin C 50% Vitamin A 10% • Vitamin C 50%
Calcium 10% • Iron 15% Calcium 15% • Iron 15%
Menu Idea
Summer squash Stir-Fry , Grilled chicken, Potato salad
21 22Stuffed Summer Squash Spicy Carrots and Squash
Serves 4, ½ stuffed squash each Serves 4, ½ cup each
Cornbread Stuffing Nutrition Facts Ingredients Directions
Serving Size 1/2 squash 2 cup carrots, cut in 2 inch sticks • Wash, peel and cut carrots.
Servings Per Container 4
2 cups cornbread stuffing from a mix, 1½ cups squash, cut in 2 inch • Wash and cut up squash.
dry Amount Per Serving
Calories 410 Calories from fat 150
sticks • Combine carrots and broth
1 cup diced cooked chicken or ham % Daily Value*
1 teaspoon vinegar in saucepan. Cover and cook
¼ cup raisins Total Fat 16g 25% 2 Tablespoons broth, chicken or over medium heat about 5
¼ cup almonds or other nuts Saturated Fat 3g 14% vegetable, fat free minutes.
2 cups squash pulp Cholesterol 50mg 16%
1 teaspoon brown sugar • Add squash and cook 5 more
Sodium 500mg 21%
Total Carbohydrate 43g 14%
1½ teaspoons spicy or Dijon minutes or until vegetables are
Dietary Fiber 10g 40% mustard just tender. Add more broth,
Sugars 14g if necessary, to keep from
Protien 26g burning.
Vitamin A 15% • Vitamin C 60% • Stir vinegar, brown sugar
Calcium 10% • Iron 15% and mustard into vegetables.
Cook for a few minutes over
medium heat until most of the
Other stuffing ideas liquid cooks off.
• Chili, cooked rice and squash pulp.
• Cooked rice with vegetables, squash pulp
and a touch of sesame oil and soy sauce. Other Ideas Nutrition Facts
• Leftover cooked rice or other pilaf from a Stir-fry thinly sliced onion and green or Serving Size 1/2 cup
Servings Per Container 4
mix, plus squash pulp. red sweet pepper with carrot sticks, in a
• Cooked macaroni and cheese. small amount of vegetable oil. Add broth
Amount Per Serving
Calories 45 Calories from fat 0
• Tuna mixed with squash pulp, diced and squash strips. Cook until tender % Daily Value*
green pepper and a little cottage cheese. crisp. Stir in a mixture of 1 Tablespoon Total Fat 0g 0%
• Cooked scrambled eggs, squash pulp, Worcestershire sauce and 1 teaspoon Saturated Fat 0g 0%
Cholesterol 0mg 0%
cooked bacon, bread crumbs and lemon juice. Cook for a few minutes until Sodium 75mg 3%
Parmesan cheese. most of the liquid cooks off. Total Carbohydrate 9g 3%
• Add other chopped fresh veggies to the Dietary Fiber 3g 11%
stuffing – green peppers, onions, carrots, Sugars 6g
broccoli or spinach. Protien 1g
Vitamin A 340% • Vitamin C 20%
Calcium 2% • Iron 4%
Menu Idea Menu Idea
Stuffed squash, Steamed green beans, Sliced tomatoes or Spicy Carrots and Squash, Broiled Salmon, Cooked rice, Tossed
cucumbers, Whole grain bread. green salad
23 24Squash Squares Baked Summer Squash
Serves 8, 1 square each Serves 8, 1 cup each
Ingredients Directions Ingredients Directions
4 eggs -- beaten slightly • Mix thoroughly and pour 3 cups summer squash, sliced • Preheat oven to 350º.
¼ cup oil into greased 9x13” baking 1 can cream of mushroom soup • Mix soup, cheddar cheese,
1 cup biscuit mix dish. Bake 25 minutes or until (low sodium) sour cream, carrot, onion,
3 cups thinly sliced squash (use bubbly and brown in a 350° ½ cup grated cheddar cheese kidney beans and squash
zucchini or yellow squash) oven. Serve in squares while ½ cup light sour cream together.
¼ cup chopped onion warm. 1 large carrot, grated • Mix stuffing mix and melted
2 Tablespoons chopped parsley 1 medium onion, chopped fine butter or margarine (or oil
(or 1 teaspoon dried parsley) 1 can kidney beans, drained and water). Place half of the
⅓ cup grated cheddar cheese Small package seasoned stuffing prepared stuffing mix in a 9
1 cup grated carrots mix x 13 inch pan. Pour in squash
¼ cup margarine or butter, mixture, then add the rest of
melted (or ¼ cup oil and ¼ cup the stuffing mix.
Options water) • Sprinkle with grated Parmesan
Nutrition Facts 2 Tablespoons grated Parmesan cheese and paprika.
• To freeze- Cool, and cut into squares. Serving Size 1 Square
Freeze squares on a cookie sheet. When Servings Per Container 8 cheese (optional) • Bake for 40 minutes.
they are frozen, put into freezer bags. Amount Per Serving
Calories 130 Calories from fat 60
When ready to use, take out of the % Daily Value*
freezer bag, place in microwaveable Total Fat 6g 10% Other Ideas Nutrition Facts
covered container. Reheat in microwave Saturated Fat 2.5g 12% • Try your favorite low sodium cream Serving Size 1 cup
Cholesterol 110mg Servings Per Container 8
at medium setting. 37%
soup- Celery, broccoli, cheese or
Sodium 300mg 13%
• Try 8 egg whites in place of whole egg Total Carbohydrate 13g 4%
chicken
Amount Per Serving
Calories 310 Calories from fat 120
for less cholesterol and fat. Dietary Fiber 2g 7% • Low-fat plain yogurt can be used in % Daily Value*
• Add other thinly chopped fresh Sugars 1g place of sour cream Total Fat 13g 20%
veggies to the mix – green or red sweet Protien 6g
• Add washed, cut up spinach or other Saturated Fat 5g 25%
Cholesterol 20mg
peppers, spinach, broccoli. Vitamin A 40% • Vitamin C 10% chopped veggies to mixture. 6%
Calcium 8% Iron 8% Sodium 490mg 21%
•
Total Carbohydrate 37g 12%
Dietary Fiber 8g 32%
Sugars 7g
Protien 11g
Vitamin A 60% • Vitamin C 15%
Calcium 15% • Iron 8%
Menu Idea Menu Idea
Squash Squares, Steamed broccoli, Easy Tomato Salad Baked squash, Tossed green salad, Fruit salad
25 26Aunt Barbara’s Chocolate Squash Cake Summer Squash, Italian Style
Serves 12, 1 slice each Serves 4, ½ cup each
Ingredients Directions Ingredients Directions
1 package dark chocolate • Preheat oven to 350°F. Grease 2 tablespoons oil • Using a large, ovenproof frying
cakemix and flour a 10” tube or bundt 1 large summer squash, thinly pan, heat 1 tablespoon of oil
1 teaspoon ground cinnamon pan. sliced to medium high.
3 eggs • In a large bowl, combine cake 1 Tablespoon water • Arrange squash in pan, add
1¼ cups water mix and cinnamon. Add eggs, salt and pepper to taste water and season lightly with
½ cup vegetable oil water and oil. Blend until 1 teaspoon fresh sweet basil salt, pepper and basil.
1 cup squash, shredded or finely combined, then beat with an 6 Tablespoons grated Romano • Cover and cook over medium
chopped electric mixer for 2 minutes on or Parmesan Cheese heat for 5 minutes, or until
¼ cup chopped walnuts medium speed. Fold in squash. tender crisp.
(optional) Add nuts if you like. • Sprinkle with cheese and
• Pour into prepared pan. Bake drizzle with remaining oil.
for 50 minutes to 1 hour, until Place under a preheated
cake springs back when lightly broiler and broil until cheese
touched. melts and browns slightly.
Other Ideas Nutrition Facts Other Ideas Nutrition Facts
• Use a greased 9 x 13 inch pan. Bake Serving Size 1 slice Add cut up fresh tomatoes, green peppers, Serving Size 1/2 cup
Servings Per Container 12 Servings Per Container 4
for 45 minutes. green beans, eggplant, onions or other
• To lighten cake try 6 egg whites in vegetables in season.
Amount Per Serving Amount Per Serving
Calories 300 Calories from fat 170 Calories 40 Calories from fat 15
place of whole egg % Daily Value* % Daily Value*
• Replace ½ oil with ½ cup applesauce Total Fat 19g 29% Total Fat 2g 3%
Saturated Fat 3g 15% Saturated Fat 1g 5%
Cholesterol 55mg 18% Cholesterol 5mg 2%
Sodium 380mg 16% Sodium 85mg 4%
Total Carbohydrate 33g 11% Total Carbohydrate 4g 1%
Dietary Fiber 1g 6% Dietary Fiber 2g 7%
Sugars 22g Sugars 2g
Protien 5g Protien 3g
Vitamin A 2% • Vitamin C 2% Vitamin A 4% • Vitamin C 20%
Calcium 8% • Iron 15% Calcium 10% • Iron 4%
Menu Idea Menu Idea
Grilled chicken, Easy tomato salad, Steamed green beans, Spaghetti and Tomato Sauce, Italian style squash, Green salad,
Chocolate squash cake Whole wheat roll
27 28Uncooked Tomato Sauce Fresh Tomato Sauce
Serves 6, 1½ cups each Serves 6, 1½ cups each
Ingredients Directions Ingredients Directions
6 to 8 large tomatoes, cut into • Chop tomatoes and mix with 8 to 10 ripe tomatoes • Wash the ripe tomatoes. Cut
chunks all the remaining ingredients 1 Tablespoon vegetable oil out stem ends. Chop into small
1 Tablespoon minced garlic in a large bowl. ½ cup chopped onion pieces and set aside in a large
½ medium onion, finely chopped • Let the mixture stand at room ½ cup chopped green pepper bowl.
½ green pepper, finely chopped temperature for about 20 ¼ cup thinly sliced or shredded • In a large pan, heat the oil
3 Tablespoons chopped fresh minutes. Toss with hot cooked carrots over medium high heat. Add
basil pasta or rice and top with ½ teaspoon dried oregano onion, green pepper, carrots
½ teaspoon dried oregano grated Romano or Parmesan 1 teaspoon dried basil and garlic. Stir-fry until tender,
1 Tablespoon olive oil cheese. 2 teaspoons minced garlic or ½ about three minutes.
Salt and black pepper to taste teaspoon garlic powder • Add seasonings and tomatoes.
6 cups cooked pasta Black pepper to taste Bring to a gentle boil.
6 Tablespoons grated Parmesan 6 cups cooked pasta • Lower heat and simmer gently,
cheese 6 Tablespoons grated Parmesan uncovered, until tomatoes turn
cheese to a sauce, about 40 minutes.
Serve over freshly cooked
Other Ideas pasta.
Nutrition Facts
• Add a can of white or black beans, Serving Size 1 1/2 cup
Servings Per Container 6
drained, for extra protein before
tossing with pasta or rice.
Amount Per Serving
Calories 360 Calories from fat 50 Nutrition Facts
• Add cooked chicken or other meat % Daily Value* Serving Size 1 1/2 cups
Servings Per Container 6
just before serving. Total Fat 6g 9%
Saturated Fat 1.5g 8% Amount Per Serving
Cholesterol 5mg Calories 310 Calories from fat 50
1%
% Daily Value*
Sodium 115mg 5%
Total Fat 6g 9%
Total Carbohydrate 65g 22%
Saturated Fat 1.5g 7%
Dietary Fiber 5g 21%
Cholesterol 5mg 1%
Sugars 9g
Sodium 120mg 5%
Protien 13g
Total Carbohydrate 55g 18%
Vitamin A 30% • Vitamin C 80%
Dietary Fiber 5g 21%
Calcium 10% • Iron 20%
Sugars 10g
Protien 11g
Vitamin A 60% • Vitamin C 100%
Calcium 10% • Iron 20%
29 30Tomato, Basil & Bean Pasta Salad Easy Eggplant Stir Fry
Serves 12, ½ cup each Makes 4 servings
Ingredients Directions Ingredients Nutrition Facts
1 pound package of bow tie or • Cook pasta according to 2 eggplant, peeled and cubed Serving Size 1.25 cups
ziti pasta package directions. Drain and 1 zucchini, thinly sliced Servings Per Container 4
2 Tablespoons vegetable oil cool. 1 cup green bell pepper, cut in strips Amount Per Serving
2 onions, sliced Calories 200 Calories from fat 15
¼ cup vinegar • In a small mixing bowl, whisk
3 tablespoons low fat Italian salad dressing % Daily Value*
2 teaspoons Dijon-style mustard together vegetable oil, vinegar, Total Fat 1.5g 2%
2 cups cherry tomatoes
¼ teaspoon pepper Dijon-style mustard and Saturated Fat 0g 0%
1 cup chopped fresh basil leaves pepper to make vinaigrette. Cholesterol 0mg 0%
Directions Sodium 170mg 7%
3 large tomatoes, coarsely • In a large mixing bowl, • Place eggplant, zucchini, green bell pepper, Total Carbohydrate 43g 14%
chopped (about 3 cups) combine pasta, beans, basil onions and salad dressing into a skillet. Dietary Fiber 7g 26%
1 cup cooked or canned and tomatoes. Pour vinaigrette • Stir lightly to combine and cook over low Sugars 11g
(drained) beans such as over top and toss together. heat until tender. Protien 5g
kidney, garbanzo or black Cover and chill at least 1 hour. • Stir in cherry tomatoes and cook for 3-5 Vitamin A 15% • Vitamin C 90%
beans. • If desired, add nuts and cheese minutes Calcium 6% • Iron 8%
1 cup mozzarella or provolone just before serving, tossing • Serve over cooked brown rice.
cheese, cubed or shredded again to combine. (1/2 cup included in Nutrition Facts.)
(optional)
½ cup chopped walnuts
(optional) Impossible Tomato-Zucchini Pie
Serves 6, 1 cup each
Other ideas Nutrition Facts Ingredients Nutrition Facts
• Add other fresh chopped Serving Size 1/2 cup 2 cups chopped zucchini Serving Size 1 cup
vegetables such as cucumbers,
Servings Per Container 12 1 cup chopped tomato Servings Per Container 6
½ cup chopped onion Amount Per Serving
peppers, small summer squash,
Amount Per Serving
Calories 250 Calories from fat 70 ⅓ cup grated Parmesan cheese Calories 170 Calories from fat 60
carrots, broccoli or cauliflower. % Daily Value*
1 ½ cups low fat milk % Daily Value*
• Use your favorite salad dressing Total Fat 8g 12%
¾ cup biscuit mix
Total Fat 7g 11%
Saturated Fat 2.5g
instead of making your own. Saturated Fat 1.5g 8%
3 eggs
13%
Cholesterol 5mg 2% Cholesterol 110mg 37%
• Use cooked rice or cooked, cut Sodium 150mg Herbs, salt and pepper to taste. Sodium 340mg 14%
6%
up potatoes in place of pasta. Total Carbohydrate 35g 12% Total Carbohydrate 18g 6%
Dietary Fiber 3g 13% Directions Dietary Fiber 1g 6%
Sugars 3g • Heat oven to 400° F. Grease the bottom Sugars 7g
Protien 10g
Protien 11g
of a large quiche dish or pie plate.
Vitamin A 8% • Vitamin C 15% • Sprinkle zucchini, tomato, onion and Vitamin A 15% • Vitamin C 25%
Calcium 10% • Iron 10% cheese in plate. Calcium 20% • Iron 8%
• Beat eggs, milk, biscuit mix and herbs
until smooth, 15 seconds in blender on high or 1 minute with hand
beater. Pour into plate over the vegetables.
• Bake until knife inserted in center comes out clean, about 30 minutes.
Cool 5 minutes.
31 32Recipe Notes 33
The Food Stamp Program provides nutrition assistance to people with low
income. It can help you buy nutritious foods for a better diet. To find out more,
contact your local office.
FSNE
Food Stamp Nutrition Education
http://web.uconn.edu/brainfood/FSNE/
EFNEP
Expanded Food and Nutrition Education Program
http://www.canr.uconn.edu/nusci/outrch/EFNEP.html
NUSC
Department of Nutritional Sciences
http://www.canr.uconn.edu/nusci/outrch/outrch.html
In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating
on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of
discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or
call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.
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