September: What's Up With Food & Nutrition?

Celebrate late summer crops!
Late summer is the time for crops like apples, beans, blueberries, broccoli, brussels sprouts, cabbage, carrots, cauliflower, cherries, corn, cucumbers, eggplant, flowers, grapes, herbs, peaches, pears, peas, peppers, plums, potatoes, pumpkins, raspberries, squash and tomatoes. You can also find other local foods all year long such as maple syrup, honey, eggs, meats, and dairy products at farm stores and roadside stands. Don't forget to look at your Farmers Markets to buy these products too, especially before they close for the season!
RECIPES

Watermelon Salad Recipe with Feta and Cucumber (Servings: 6)

This simple and refreshing watermelon salad is made of sweet watermelon, cucumbers, creamy salty feta, fresh mint and basil. The lime-honey dressing brings this salad together, adding tang and a little extra punch. This watermelon feta salad is best prepared and served right away, but you can make the dressing up to 3 days in advance and save it in the fridge.

Ingredients:

Honey-Lime Dressing:

• 2 tablespoons honey
• 2 tablespoons lime juice
• 1 to 2 tablespoons quality extra virgin olive oil
• pinch of salt

Watermelon Salad:

• ½ watermelon peeled, cut into cubes
• 1 English or Hot House cucumber, cubed (about 2 cupful's of cubed cucumbers)
• 5 fresh mint leaves, chopped
• 15 fresh basil leaves, chopped
• ½ cup crumbled feta cheese, more to your liking

Directions:

1. In a small bowl, whisk together the honey, lime juice, olive oil and pinch of salt. Set aside for a moment.Make the Salad: In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.
   Finish and Serve: Top the watermelon salad with the dressing and gently toss to combine. Top with the feta cheese and serve!

Recipe Source: https://www.themediterraneandish.com/watermelon-salad-with-cucumber-feta/#wprm-recipe-container-10600

Simple Summer Vegetable Salad (Servings: 6-8) 

Ingredients:

• *4 ears fresh corn
• *2-3 cucumbers
• *1 pint cherry or grape tomatoes
• *2 oz. crumbly cheese, such as feta cheese, goat cheese, or blue cheese, etc. (optional)
• 4 T. vinaigrette-type dressing
• dash of salt and pepper (to taste)

* these items are produced locally, and may be found at the Farmers’ Market or roadside stands

Directions:

1. Shuck the corn by removing the husk and as many of the strings as possible.
2. Steam corn in a pot of boiling water for 3-5 minutes and remove it to cool. Or you can leave the corn uncooked.
3. Dice the cucumbers into bit sized pieces and cut the grape tomatoes in halves.
4. Once corn is cooled, cut the kernels off the cob, cutting close to the cob.
5. Add all ingredients to a bowl and toss with vinaigrette.
6. Sprinkle cheese on top (optional) and serve chilled.

Note: Any type of preferred cheese or vinaigrette can be added. Also you can use any type of vegetable that is in season and you like!

Grape and Cucumber Salad (Servings: 6)

A unique and delicious combination of grapes and cucumber, with a homemade vinegar dressing.

Ingredients:

Salad:

• 3 cups grapes, cut in half or quarters
• 3 cups sliced cucumber
• 1⁄4 cup thinly sliced green onion

Dressing:

1. 1⁄4 cup vinegar (any type)
2. 1 teaspoon vegetable oil
3. 2 teaspoons packed brown sugar
4. 3⁄4 teaspoon salt
5. 1⁄4 teaspoon hot sauce, optional

Directions:

1. Wash hands with soap and water.
2. In a medium bowl, combine the grapes, cucumber and green onion.
3. In a small bowl or jar with a tight lid, mix or shake together the dressing ingredients and hot sauce, if desired.
4. Pour dressing over grapes and cucumbers and stir until mixed. Refrigerate until served.
5. Refrigerate leftovers within 2 hours.

Notes: For a mild flavor, use cider or rice vinegar or lemon or lime juice in the dressing.

Recipe Source: https://foodhero.org/recipes/grape-and-cucumber-s...

Creamy Corn Chowder (Servings: 4 - 6) 

(View/download recipe sheet)

Ingredients:

• 1 Tablespoon unsalted butter
• ½ large yellow onion
• ½ large carrot
• ½ celery stalk
• 3 - 4 ears of sweet corn
• 1 bay leaf
• 3 ½ low fat milk
• 1 medium potato
• 1/2 red bell pepper
• 1/2 tsp of dried thyme

Directions:

1. In a medium pot, melt the butter over medium heat. Chop the onions, celery and carrot into small pieces roughly the same size.
2. Add onions to the pot and cook for 4 to 5 minutes until soft.
3. Add the carrot and celery and cook for another 4 to 5 minutes.
4. Cut the kernels off the corn. Break the corn cobs in half and add them to the sauce pan.
5. Add milk, thyme and bay leaf.
6. Bring to a boil and reduce heat to a low simmer (warm, but no bubbles). Cover and cook for 30 minutes.
7. Cut potato and bell pepper into small pieces.
8. Remove cobs and bay leaf.
9. Add potatoes and red pepper then bring to a simmer for about 15 minutes, or until the potatoes are fork tender.
10. Add the corn kernels and bring to a boil. Then turn off the heat and let it continue to cook for about 5 minutes.

Grilled Mexican Street Corn (Elotes) (Servings: 4)

Ingredients:

• 4 ears corn on the cob
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 1 teaspoon pepper
• ½ cup Mexican crema or sour cream
• ¼ cup mayonnaise
• juice from ½ lime
• ½ cup cotija cheese, plus more for topping
• ¼ cup chopped cilantro, plus more for topping
• 1 teaspoon chili powder
• 1 teaspoon Tajín
• lime wedges, for serving

Directions:

1. Preheat the broiler to high and place a rack at the top of the oven, 3 to 4 inches under the broiler.
2. Shuck the ears of corn, removing any hairy fibers.
3. Brush the corn on all sides with vegetable oil, then sprinkle with salt and pepper. Arrange on a foil-lined sheet pan.
4. Broil for 12 to 16 minutes, rotating halfway through, until kernels are shiny and plump and tops are beginning to char on each side.
5. In the meantime, mix together the crema, mayonnaise, lime juice, cheese, cilantro, and chili powder in a small bowl.
6. Once the corn is cooked through and charred on top, remove it from the oven. Brush a generous amount of the crema mixture onto each cob, then sprinkle with cilantro and cotija. Sprinkle a pinch of Tajín on each cob and serve with lime wedges.

Recipe Source: https://www.tastingtable.com/686327/grilled-mexican-street-corn-recipe-elotes/?utm_campaign=clip

Waldorf Salad Recipe

Try out this quick, easy recipe or just grab one for a snack and see what you think.

You can make the classic recipe with mayonnaise and walnuts or this slightly healthier, nut free version with greek yogurt and pumpkin seeds.

Last updated September 1, 2023