Recipes for your end-of-summer harvest

Nutrition educators and clients alike get into a food rut when it comes to vegetables. But at this time of year, many people are still yielding a bounty of cucumbers, tomatoes, kale, basil, and other great vegetables from their summer gardens.

Below are some zesty recipes to use up those crops, while getting a hearty dose of protein, fiber, healthy fats, and overall veggie goodness.

With temps still in the 80s, these cool and refreshing recipes will hit the spot!

Marinated cucumber with chickpeas, feta and mint

Ingredients:

1 cucumber, diced small

1 can low sodium chickpeas, drained and rinsed

2 Tbsp fresh mint (or to taste), minced

¼ cup low fat feta

2 Tbsp olive oil

Juice from 1 lemon

Lemon zest

Salt and pepper to taste

Directions:

1. Combine cucumber, chickpeas, mint, and feta or sunflower seeds into a bowl.  

2. Mix olive oil and lemon juice and pour over vegetables.  

3. Salt and pepper to taste. Grate lemon peel and add the zest to the salad.  

4. Toss and chill before serving. 

Yields 4 servings.

Nutrition Information (per serving): With Feta - Calories: 174; Total Fat 8g; Saturated Fat 1g; Sodium 264 mg; Total Carb 21g; Dietary Fiber 7g; Protein 7g

Kale and quinoa with chickpeas and sunflower seeds

Ingredients:

1/2 cup uncooked red quinoa

1 bunch of kale, stems removed torn, cut into thin strips

3-4 garlic cloves, minced

2 Tbsp olive oil

Juice of 1 lemon

1 can low sodium chickpeas, drained and rinsed

¼ cup roasted sunflower seeds

Lemon zest

Salt and pepper to taste

Directions:

1. Cook quinoa according to package directions. Set aside.  

2. Heat oil in pan over medium heat. Saute garlic, careful not to brown it.  

3. Squeeze the juice from 1/2 the lemon into the pan, then add the kale and cook until tender (kale will greatly reduce in volume). Save the lemon to zest later.  

4. Once the kale is tender, add the cooked quinoa, chickpeas, and sunflower seeds. Combine ingredients and take off the heat.   

5. Grate the lemon peel and add the zest, salt and pepper to the pan. Squeeze the remaining lemon over the mixture.   

6. Toss and serve warm, or refrigerate and serve chilled. 

Yields 4 servings.

Nutrition Information (per serving): Calories: 314; Total Fat 13g; Saturated Fat 2g; Sodium 239mg; Total Carb 40g; Dietary Fiber 11g; Protein 13g

Caprese side salad with fresh mozzarella pearls

Ingredients:

1 10 oz package grape tomatoes

1 cup loosely packed basil leaves

8 oz fresh mozzarella pearls (or use fresh mozzarella diced into bite-sized pieces)

2 Tbsp olive oil

1 Tbsp balsamic vinegar

1 tsp honey

Salt and pepper to taste

Directions

1. Slice each grape tomato in half and add to serving bowl.  

2. Slice basil into very thin strips.  

3. Combine tomatoes, basil and fresh mozzarella in serving bowl.  

4. In small bowl, whisk together oil, balsamic vinegar and honey, then add to the salad.  

5. Season with salt and pepper to taste.  

6. Toss and refrigerate. Serve chilled. 

Yields 8 servings.

Nutrition Information (per serving): Calories: 109; Total Fat 8g; Saturated Fat 3; Sodium 122 mg; Total Carb 2; Dietary Fiber 0; Protein 5g

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